Seasonal Depression, Holiday Depression
The Holidays are Coming… So Why Do I Feel So Bad?
Most people experience joyful emotions around the holidays. The days are filled with holiday parties, social gatherings and time spent with family and friends. But for some of us, this time of year starts a steady progression of anxiety, depression, sadness, self-reflection and isolation.
Why do some people react with joy and others with dread? “Sadness is a very personal emotion”, explains Dr. John Sharp, Executive Medical Director at Bridges to Recovery. “What makes one person feel sad may differ from person to person”, says Dr. Sharp. During the holidays, people may feel overwhelmed trying to balance the demands of family, shopping and other obligations. “To add to what some people experience as the normal stress of the holidays, the severe recession we are experiencing is causing added financial strain and anxiety”, continues Dr. Sharp.
“Even people who don’t view themselves as depressed may develop stress responses,” adds Dr. Hilary Combs, Clinical Director at Bridges, which may include:
• Headaches
• Excessive drinking
• Overeating, and
• Insomnia
“Others may experience some post-holiday sadness after Christmas, which results from built up expectations and disappointments from previous holidays seasons, compounded with stress and fatigue”, says Dr. Combs. “Most people hold on to an unrealistic ideal of what the holidays should be”, adds Dr. Sharp “and that inevitably leads to disappointment”, he says.
To reduce unrealistic expectations, the clinical team at Bridges to Recovery in Pacific Palisades recommends that you follow these tips:
• Make realistic expectations for the holiday season-be honest with yourself about what
you can expect from yourself and others.
• Set realistic goals for yourself- don’t think you can get all your shopping, wrapping
and socializing done in one day.
• Pace yourself. Do not take on more responsibilities than you can handle.
• Make a list and prioritize the important activities. This can help make holiday tasks
more manageable.
• Do not put all your energy into just one day (for example, Thanksgiving Day,
New Year's Eve). The holiday cheer can be spread from one holiday event
to the next.
• Live "in the moment" and enjoy the present.
• Look to the future with optimism- don’t focus on past disappointments.
• Don't set yourself up for disappointment and sadness by comparing today with the
"good old days" of the past or a fantasy of what this day should be.
• If you are lonely, try volunteering some of your time to help others.
• Find holiday activities that are free, such as looking at holiday decorations,
going window-shopping, and watching the winter weather, whether it's a
snowflake or a raindrop.
• Limit your consumption of alcohol, since excessive drinking will only increase your
feelings of depression.
• Try something new. Celebrate the holidays in a new way.
• Spend time with supportive and caring people that are a healthy and positive
influence for you.
• Reach out and make new friends through volunteer work or trying a new activity.
• Make time to contact a long lost friend or relative and spread some holiday cheer
to those who are in need.
• Make time for yourself- take a walk, exercise, go to a matinee.
• Let others share the responsibilities of holiday tasks.
• Keep track of your holiday spending. Overspending can lead to depression when
the bills arrive after the holidays are over. Extra bills with little budget to pay them
can lead to further stress and depression.
The difference between the Holiday Blues and Serious Depression
There are many of us that may feel more than just general anxiety and depression around the holidays. “For some, holiday stress and tension can lead to a full-blown depression,” says Dr. Sharp. According to the National Institute of Mental Health, about 19 million Americans suffer from depressive illnesses every year, most of which do not seek help. “Depression is a treatable illness and should not be ignored”, states Dr. Sharp. “If you had a broken ankle, you would go to the doctor and get treated”, adds Dr. Combs. “It is the same for depression”, she says.
The clinical team at Bridges put together a list of symptoms complied by the National Institute of Mental Health. Most experts agree that if you experience 5 or more of these symptoms every day for two weeks, you should seek professional help. You should seek immediate help if you have thoughts of death or suicide.
• Persistent sad, anxious, or "empty" mood
• Feelings of hopelessness, pessimism
• Feelings of guilt, worthlessness, helplessness
• Loss of interest or pleasure in hobbies and activities that were once enjoyed,
including sex
• Decreased energy, fatigue, being "slowed down"
• Difficulty concentrating, remembering, making decisions
• Insomnia, early-morning awakening, or oversleeping
• Appetite and/or weight loss or overeating and weight gain
• Restlessness, irritability
• Persistent physical symptoms that do not respond to treatment,
such as headaches, digestive disorders, and chronic pain
“If you are feeling temporarily sad and anxious during the holidays, remember that the holidays will pass and so will your feelings of sadness” says Dr. Sharp, “but if those feelings of hopelessness, fatigue and thoughts of death do not subside, you are experiencing more than the holiday blues and you should seek professional help”, concludes Dr. Sharp.
The holidays can be magical and disappointing. For those of you who enjoy the excitement and energy of the holiday season, be aware of those who may have gone through difficult changes, emotionally and financially, this past year. In the spirit of the season, invite them to celebrate with you or just lend them a sympathetic ear, and remind them that there is hope.
