I'll have a blue, blue Christmas…
If you struggle during the holiday season, you’re not alone. Approximately 14% of Americans experiencing seasonal depression, clinically known as Seasonal Affective Disorder, or SAD (Targum & Rosenthal, 2008). There are many underlying reasons for people to feel more depressed than usual over the holidays including the changes in season, lifestyle changes (including an influx of family gatherings and festive get-togethers with friends and coworkers), separation from family, financial stress, and even seeing others happy when you are not “living your best life.”
Some of the most common things experienced with seasonal depression are changes like: a loss of motivation to do things you need to do or enjoy doing, sleeping more (or less), brain fog, isolation (even when there’s opportunity to socialize), feelings of isolation (especially when there are limited or no realized opportunities to socialize), staying home more than usual because of a loss of interest in leaving, or even just feeling depressed when you usually don’t during a particular season. Some years it may feel worse than others depending on current life stressors. For example, the impact COVID had on many over the holidays left us fighting seasonal depression for the years to follow. Many are still processing the changes COVID brought to not only our culture, but economy. Currently, many Americans are in financial crisis and the holidays can pose a significant added expense to an already tight budget. Additionally, seasonal depression can be related to not only changes in neurochemistry related to sunlight exposure (hypothesized), but difficult periods in life that are associated with a particular season. The good news is that we don’t have to suffer through it, we have options!
Research has given us some great options when it comes to managing our seasonal depression:
Maintaining a healthy lifestyle with proper diet, exercise, and sufficient sleep can be efficient ways of fighting the holiday blues and improving symptoms
UPPING YOUR SELF-CARE GAME (if you need ideas for self-care, check out this list of 50 Simple Self Care Ideas)
Make sure your Vitamin D levels are sufficient with your doctor and discuss if a supplement is right for you
Try to make effort to stay in touch with family and/or friends
Open those curtains! Increase the light in your home
Spend time outside, or better yet, venture to a location with more sun exposure
Light therapy (various studies have proven different variations to be effective at easing the symptoms of SAD)
Couples can sooth some of the financial stress and pressure by practicing the art of gratitude, both extending and receiving. This practice acts as a protective factor when it comes to holiday stress triggering discord in relationships
Talk to a therapist to discuss various interventions such as Cognitive Behavioral Therapy, or if it would be appropriate for you to consult with a primary care provider to discuss pharmacological interventions.
The best approach to take when it comes to SAD is to be proactive. Once you recognize you have mood shifts that correspond to seasons, be mindful of your lifestyle choices and do what you can to lessen the blow of the Holiday Blues. If you or anyone you know may be suffering from Seasonal Affective Disorder or would like to discuss ways to make it through difficult seasons, don’t hesitate to reach out to us for a consultation!
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