Festive music, twinkling lights, and happy gatherings create a dazzling holiday season. However, the season can be a difficult time for many, filled with sadness and anxiety. In the U.S., seasonal depression (SAD) affects approximately 5% of the population in the winter. Managing seasonal depression during the holiday season and New Year is the focus of this editorial.
Understanding Seasonal Depression
Feeling overwhelmed and isolated is a common experience for those with seasonal depression (SAD). The symptoms significantly affect daily life, and it’s essential to recognize the difficulties this presents. The intense fatigue many experience makes even small chores feel difficult. Feeling this fatigue often means struggling with hopelessness, making it an uphill battle to find motivation or a sense of purpose. With everything going on, it’s perfectly normal to struggle to focus. Work, studies, and even simple conversations can feel like an enormous effort. Some people will self-isolate and turn their mobile phones and devices to voicemail. It can unsettle certain people to hear others speak cheerfully and happily.
Additionally, changes in sleep patterns are common; some may sleep excessively, while others may grapple with insomnia. Fluctuations in appetite can also occur, with some experiencing increased cravings for carbohydrates or sugary foods while others may eat less than usual. I look forward to eating over the holidays, and it is common for me to put on extra pounds that I’m okay with because I enjoy sweet potato pie, roast dinners, and all the trimmings.
Research shows that these symptoms often intensify as the days grow shorter and daylight hours diminish, creating a cyclical pattern of emotional distress that can be difficult to navigate. It already started for me with the time change. It gets dark so early that I often misjudge the time, making evenings seem much later.
Realizing: Many others share these valid feelings, it’s crucial to understand that. The act of not downplaying someone’s emotions provides important instruction on the significance of empathy and patience.
The stark contrast between the joy and festivities associated with the holiday season and the personal sadness that some may feel can lead to a profound sense of isolation. This dissonance can heighten feelings of loneliness and despair, especially when societal expectations emphasize happiness and celebration during this time of year.
I’ve lost important people in my life, and that places an added weight during the holiday season to balance remembering them and honoring their memories of living for them and not despite them. Reconciling my intense and complicated feelings took considerable time, underscoring the need for professional mental health help. The ability to conquer fears and emotional distress independently isn’t automatically a strength; it could highlight a need for support. In the military, we called this the “Lone Ranger” syndrome or “Hero Zero,” where individuals are the superheroes of the team but end up being the weakest link.
Begin by acknowledging your complex emotions without judgment; this is the crucial first step in managing them. Accept your emotional state; don’t push these feelings away or feel guilty for having them. It’s important to remember that feeling down when everyone else is thriving is entirely normal, and acknowledging this can be a powerful part of the healing process. Sharing your feelings with those you trust can be incredibly supportive and strengthen your bonds. In many Black and minority communities, environmental factors, social norms, and cultural relativism discourage open communication about personal feelings and sharing family matters outside the family. However, therapists and counselors can equip you with helpful strategies and tools to manage seasonal depression. These steps allow individuals to cope with their feelings, celebrate the season, and support their mental health.
Trusting people and letting others take care of things has always been a problem for me. Therapy can be successful, but it requires commitment and effort.
Let in the sunshine
As winter deepens and days shrink, seeking natural light is vital for mood improvement. Sunlight exposure can elevate serotonin levels, which are linked to mood regulation. Here are some practical tips from peer counseling and experience to maximize your light intake:
Morning walks: Start your day with a 20-minute walk outdoors. Studies show that morning sunlight can boost your mood, making you feel more energized and positive throughout the day.
Work near windows: If you have the option, set your workspace by a window to soak in as much daylight as possible. Research suggests that even small increases in natural light can help improve your mood. Pull the blinds and thumb-tack the curtains.
Light therapy: Use a light therapy box for about 30 minutes each morning. These devices can provide relief for 60%-80% of individuals experiencing SAD.
A bright, inviting room filled with greenery that brings warmth and light.
Set Realistic Expectations
Holiday pressures can lead to feelings of inadequacy, especially if you are not experiencing the “perfect” holiday season that the media often presents. Like in those Christmas shows, you know, from beginning with a “H” and ending with a “K.” It’s essential to manage your expectations.
Prioritize self-care: Make a plan that emphasizes self-care. Include time away from gatherings, hobbies that uplift you, or simply permitting yourself to rest.
Limit commitments: Choose events based on how you’re feeling. It’s perfectly fine to decline invitations that may worsen feelings of sadness or put you in uncomfortable situations not conducive to your emotional state.
Communicate: Share your feelings with friends and family. Their understanding can provide much-needed support. I know many people who struggle with this. Meet people where they are at.
Connect with Loved Ones
The urge to withdraw can be strong, but connecting with others can lessen feelings of depression. Here are ways to strengthen those bonds during the festive season:
Reach out: reach out regularly with friends or family through calls, texts, or video chats. A simple “How are you?” can create lasting connections.
Organize low-key gatherings: Host simple get-togethers. Consider a cozy movie night at home or a casual dinner where everyone can enjoy each other’s company without pressure.
Volunteer: Engaging in community service can help shift focus away from personal struggles. Look for local charities in need of volunteers during the holidays.
Engage in Physical Activity
Studies show regular movement eases depression symptoms. Incorporate physical activity into your holiday routine with these ideas:
Outdoor activities: take part in seasonal sports or enjoy a walk in nature. Spending time outside boosts your mood and allows you to experience fresh air and sunlight.
Group classes: Join a community exercise class that interests you. You can make new friends and boost your mood by doing this.
Home workouts: If the weather keeps you indoors, try following workout videos at home. They can provide structure and motivation without the need to venture outside. Are there plenty of apps available to help with this?
A peaceful winter landscape that evokes calmness and tranquility.
Seek Professional Help
If sadness becomes overwhelming, reaching out for professional support is essential. Therapy can help you develop effective strategies for facing emotional challenges.
Counseling: Look for a therapist experienced in seasonal depression. They can provide tailored strategies to suit your needs.
Support groups: Joining groups where you can share experiences with others facing similar issues can foster a sense of connection and comfort.
Medication: Sometimes, a healthcare provider may recommend medication to stabilize mood. A professional can guide you in making informed choices.
Cultivate Mindfulness
Practicing mindfulness can anchor you in the present and reduce feelings of anxiety. Here are simple mindfulness techniques to incorporate into your holiday routine:
Meditation and deep breathing: Brief meditation sessions or deep breathing exercises can help calm anxious thoughts. They work for me and perhaps have saved me in more ways than one.
Journaling: Dedicate a few minutes daily to reflecting on your feelings. This process can be a constructive outlet for your emotions. I love and encourage journaling a lot.
Gratitude practices: Highlighting what you are thankful for can shift your perspective. Consider writing three things each day that bring you joy.
Moving Forward
Navigating seasonal depression during the holidays can be challenging, as the festive season, which is often portrayed as a time of joy and celebration, can also intensify feelings of sadness, loneliness, and anxiety for many individuals. However, you can manage your emotions effectively if you’re prepared and pay attention to them.
It’s important to acknowledge that it is perfectly normal to experience a complex mix of emotions during this time, as the holidays can evoke a wide range of memories and expectations that may not always align with our current emotional state. By actively seeking natural light, which can significantly boost mood and energy levels, you can counteract some effects of seasonal affective disorder (SAD). This can be as simple as walking outside during daylight hours or rearranging your living space to maximize sunlight exposure. Additionally, setting realistic expectations for yourself and your celebrations can ease the pressure that often comes with holiday traditions. Instead of striving for perfection, focus on what truly matters to you and your loved ones, allowing yourself the freedom to create a more personal and fulfilling holiday experience.
Maintaining social connections is another vital component in combating feelings of isolation during the holiday season. Whether it’s reaching out to friends or family members for a chat, organizing small gatherings, or participating in community events, fostering these relationships can provide essential emotional support. Regular physical activity is also crucial because exercise releases endorphins and improves mood. Finding enjoyable ways to stay active, such as dancing, hiking, or even participating in holiday-themed fitness classes, can make this process fun and beneficial. If feelings of depression become overwhelming, seeking professional guidance from a mental health expert can offer valuable tools and coping strategies tailored to your specific needs.
Therapy can provide a safe space to explore feelings and develop effective management techniques. Practicing mindfulness through meditation, deep breathing exercises, or journaling can help ground you in the present moment and reduce anxiety about the past or future. These practices can enhance your overall holiday experience by fostering a sense of peace and gratitude, allowing you to appreciate the joyful moments as they come.
As we approach the New Year, carrying these practices into 2025 and beyond is beneficial, enabling them to support you through all seasons of life. Embrace your individuality and unique experiences, understanding that the path to mental wellness is a shared journey; you are not alone in this process. By cultivating resilience and a supportive network, you can navigate the complexities of your emotions and emerge stronger, ready to face the challenges and joys that lie ahead.
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