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
