How to Cope with Seasonal Depression During the Holidays
For many, the holiday season is synonymous with joy, family gatherings, and celebration. However, for those affected by seasonal depression or Seasonal Affective Disorder (SAD), this time of year can bring heightened feelings of sadness, anxiety, and fatigue. While the holidays can trigger or exacerbate symptoms, there are strategies for coping effectively. Understanding the underlying causes of holiday-related seasonal depression and implementing research-based approaches can empower individuals to manage their mental health during this season.
1. Understanding Seasonal Depression and the Holiday Season
Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter (Melrose, 2015). Symptoms of SAD include low energy, loss of interest in daily activities, changes in sleep and appetite, and feelings of sadness or hopelessness (Roecklein & Rohan, 2005). For some, these symptoms may intensify around the holiday season due to various triggers, such as financial stress, family dynamics, and the expectation to “feel joyful.”
Social pressures during the holidays can amplify feelings of isolation and inadequacy, while disrupted routines and financial obligations may also contribute to stress and anxiety (Boyce & Parker, 1989). Understanding these dynamics is essential in developing effective coping strategies.
2. Evidence-Based Strategies for Coping with Seasonal Depression During the Holidays
- a) Increase Exposure to Natural Light or Consider Light Therapy: One of the most well-researched treatments for SAD is light therapy, which involves exposure to a light box that mimics natural sunlight. Studies have shown that daily use of a 10,000-lux light box for 20-30 minutes can reduce symptoms for many people with SAD (Golden et al., 2005). Additionally, making a conscious effort to spend time outdoors during daylight hours can increase natural sunlight exposure, which helps regulate melatonin and serotonin levels that influence mood (Roecklein & Rohan, 2005).
- b) Establish and Maintain Routines: The holiday season often disrupts daily routines, which can make it difficult for individuals with SAD to manage their symptoms. Establishing and sticking to a daily schedule for sleep, exercise, and nutrition can provide a sense of structure and stability. Research suggests that regular physical activity can alleviate symptoms of depression by releasing endorphins and promoting overall well-being (Craft & Perna, 2004). Even light to moderate exercise, such as a daily walk, can have significant mood-boosting effects.
- c) Limit Alcohol Intake and Maintain a Balanced Diet: Alcohol is a depressant, and excessive consumption can worsen feelings of sadness and anxiety. Studies indicate that people with depressive symptoms are more susceptible to the mood-altering effects of alcohol, especially when trying to cope with stressors (Schuckit et al., 1998). To help regulate mood, limit alcohol intake and prioritize a balanced diet rich in whole grains, fruits, and vegetables, which can support stable energy levels and mental health (O’Neil et al., 2014).
- d) Practice Mindfulness and Gratitude: Mindfulness techniques, such as meditation, deep breathing, and grounding exercises, have been shown to reduce symptoms of anxiety and depression (Hofmann et al., 2010). During the holiday season, setting aside even a few minutes daily to practice mindfulness can help individuals feel more grounded and focused. In addition, practicing gratitude has been shown to improve mental well-being by fostering positive thinking patterns (Emmons & McCullough, 2003). Writing down a few things to be thankful for each day can create a positive shift in outlook and mood.
- e) Prioritize Self-Care and Set Boundaries: Holiday obligations can feel overwhelming, especially for those with seasonal depression. It’s important to prioritize self-care by setting boundaries around social commitments. Communicate your needs with family and friends, and don’t be afraid to decline invitations if they feel burdensome. Research shows that setting healthy boundaries and prioritizing self-care can reduce stress and enhance emotional well-being (Cook et al., 2009). Taking breaks, engaging in relaxing activities, or even simply spending time alone can help manage stress and prevent burnout.
- f) Seek Social Support and Professional Help When Needed: Social support plays a crucial role in managing symptoms of SAD. Reaching out to trusted friends, family, or support groups can provide emotional relief, especially during times of isolation. If symptoms become severe or unmanageable, seeking professional help is a wise option. Cognitive-behavioral therapy (CBT) has been proven effective in treating SAD, helping individuals challenge negative thought patterns and develop healthier coping mechanisms (Rohan et al., 2004).
3. Recognizing and Managing Holiday Triggers
Many people with SAD find that certain holiday-related stressors, such as family conflict, financial worries, or high expectations, exacerbate their symptoms. Being mindful of these triggers can help with preemptive coping. For example, establishing a holiday budget can reduce financial stress, while openly communicating boundaries with family members can prevent feelings of overwhelm. Developing a holiday plan that focuses on activities you genuinely enjoy rather than on societal expectations can also provide relief.
Conclusion
The holiday season can be challenging for those affected by seasonal depression, but understanding its causes and utilizing evidence-based coping strategies can help manage symptoms effectively. By increasing exposure to natural light, maintaining routines, limiting alcohol intake, practicing mindfulness, prioritizing self-care, and seeking support, individuals can foster resilience and find moments of joy and connection during the holidays. Seasonal depression is a difficult journey, but with the right strategies and support, it is possible to navigate this season more comfortably.
This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field and is based in London Kentucky through Southeast Kentucky Behavioral Health, LLC. Mr. Collier may be reached by phone at (606) 657–0532 extension 101 or by email at john@sekybh.com.
References
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