Depression During the Holiday and Winter Seasons

The holiday and winter seasons, sold to us by Hallmark as the “Happiest Time of the Year!” can look starkly different for those dealing with depression. The contrast between the general merriment surrounding us, Santa Hats, parties, gifts, Hanukkah Celebrations, Christmas music, etc. and our personal struggles can feel particularly pronounced during this time. Add to that the shorter days and longer nights of winter which can really exacerbate feelings of sadness and isolation and well, the party isn’t so popping for all of us during this time of year.

Simultaneously, the societal pressures of the holidays – the expectation to be joyful, socialize, and partake in an array of festivities – can be overwhelming. This tug between societal expectations and how you are feeling day by day with depression can lead to a sense of alienation and deepened distress. No one wants to be a Debbie Downer, but sometimes we just can’t summon the energy to be Jolly.

Understanding your depression and what you need to feel supported is crucial when trying to navigate the season more comfortably and with joy. Recognizing that it’s normal to feel out of sync with the “holiday spirit” when battling depression is an essential step. This blog aims to provide helpful insights and practical strategies to balance depression during the winter and holiday seasons, because your mental health is our number one concern.

1. Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD)is a type of depression that’s related to changes in seasons. It typically starts in the late fall and early winter and goes away during the spring and summer. If your depression worsens or you regularly feel depressed during the winter, talk to your doctor about SAD and if this fits your symptoms.

2. Light Therapy

For those affected by SAD, light therapy can be highly effective. It involves sitting near a device called a light therapy box, which emits bright light that mimics natural outdoor light. Consult your doctor before starting light therapy or just try to get outside everyday during daylight hours. Go for a little walk, drink your coffee outside, or park your car at the end of the parking lot and increase your time outside.

3. Stay Active

Regular physical activity can help reduce the symptoms of depression. Exercise releases endorphins, which can improve your mood. A daily walk in the daylight can make a significant difference, so it’s a great place to start.

4. Connect with Others

Isolation can worsen depression. It’s important to maintain connections with family and friends, even if it’s through phone calls or video chats. Social support is crucial for emotional health.

5. Set Realistic Expectations

The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to and be open to creating new ones.

6. Prioritize Self-Care

  • Adequate Amount of Sleep: Ensure you get enough rest amidst finals, studying, parties and late nights out. Lack of sleep greatly impacts your mood for the worse.
  • Healthy Diet: A well-balanced diet will boost your energy levels and as an added benefit, it allows you to feel in control of something attainable.
  • Mindfulness and Relaxation: Practices like meditation and deep breathing can be very beneficial and there are tons of free apps and videos available to lead you through either a guided meditation or deep breathing exercise.

7. Seek Professional Help

If you feel overwhelmed by depression, it may be time to seek professional help. Therapists can provide coping strategies and support . If you are currently seeing a therapist, it might be a good idea to schedule a few more sessions than usual to get you through the holidays intact and feeling like your best self.

8. Create a Cozy Environment

Creating a warm, comfortable space at home can improve your mood. This can include things like soft lighting, warm blankets, and perhaps a space for relaxation or meditation.

9. Limit Alcohol and Avoid Substance Abuse

Alcohol and other substances can worsen depression. At a bar, ask a bartender for a fun non alcoholic concoction or just stick to bubbly water and citrus.

10. Practice Gratitude

Reflecting on what you’re thankful for can shift your focus from negative thoughts. Keeping a gratitude journal can be a helpful practice.

Navigating depression during the holiday and winter seasons requires a balanced approach that includes self-care, social support, and professional help when needed. By understanding your triggers and planning ahead, you can manage the symptoms of depression and find moments of joy and peace during these times. Remember, it’s okay to not feel okay and seeking help is a sign of strength, not weakness.

Happy Holidays,

Team SG

1 Heart

As always, right on the mark.

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The holidays just totally suck for me. Living on the other side of the country, far away from all of my family members, and my family is spread out throughout the country doesn’t make things easy for me. Being that my kids aren’t little anymore, we don’t set up a Christmas Tree, we don’t really wrap presents anymore either, or give gifts because Christmas is pretty much like any other day throughout the year. Last year, I decided to go all out with Christmas Tree lights, a Christmas Tree, and Christmas music, but this year, I pretty much decided that it’s a complete waste of time because we don’t have anyone to spend the holidays with, and putting up decorations is more work than it’s worth.

I stopped practicing Christianity a long time ago, and over time, I started to gravitate more towards Agnostic beliefs, as opposed to Christianity, so we stopped attending church services for Christmas and on Sundays. It would be difficult to do that anyway since a lot of the Sunday services are usually held in the morning, but I’m stuck in a night shift routine of sleeping until about noon. Either way, the holidays are a depressing time of the year for me and my kids. Although my wife and I are in a parenting marriage and live like we’re divorced friends, my spouse gets depressed too because she’s a foreigner from another country without any friends or family here, and her mom died in December at around this time of the year. The holidays are a very depressing time of the year for us.

What are some things you could do with your kids to make this time of year better? Movie night? Volunteering? Maybe even going on a short trip to explore something you all haven’t done before. The point is, it doesn’t have to be a Hallmark holiday, it just doesn’t have to be awful. You are sad, your kids are sad, your wife is grieving and sad, get together, talk, figure out what could make this year a little better. Maybe even get together and make your wife a meal from where she is from or find a restaurant that might feel like home. Holidays are about finding ways to make each other smile, maybe you can do that this year. -SG

1 Heart