It’s that time of year where we all might feel a little down – maybe a little sluggish or depressed. It’s the time of year where many people feel SAD – Seasonal Affective Disorder.
There are quite a few ways to experience SAD – and even more ways to prevent it from taking you out of the holiday joy
People put a lot of pressure on themselves during the holidays – we have to find “just the right gift”, the house must be decorated, there are more social functions to attend to. All of these expectations can create stress and anxiety. There is potential for additional stress when meeting with family members we only see at this time of year – or when meeting with family members that might be a part of some of our adult “issues”. Of course, many of us change our sleep patterns throughout the holidays, and we know that this time of year is ripe for unhealthy or excessive eating. Combine all of these, and you have a recipe for stress-related anxiety and/or depression.
There is also our biological tendency to want to “hibernate” during this time of year – less sunlight and Vitamin D, shorter gray or dreary days, colder temperatures – these factors all make our body want to hibernate. These environmental factors can effect different people in different ways, but it certainly effects us – for many, this can mean feeling down or grumpy, for others this can lead to full depression.
The impact of the changing weather, shorter days, and colder temps can throw off our Circadian rhythms, and impact our natural serotonin and melatonin levels.
When an issue is biologically or physiological based like this can be, I encourage people to get back to the “basics” – diet, exercise, and sleep. Consistent healthy eating can help manage a lot of biological issues, along with light to moderate exercise several times per week. We often don’t recognize the importance of sleep in mental health – regular sleep patterns; altering no more than an hour each day, especially on the weekends – can have a significant positive effect on our overall health.
When it comes to the stress of the holidays and the impact it can have on us, I believe it is all about managing expectations – not having to be perfect with every detail and every gift, but learning to enjoy time with others and socializing – that is the joy of the holidays. Sadly many of us miss that because we are too busy focusing on the details of each present wrapped and not focusing on the big picture of enjoying time with family and friends.
Regular exercise and a healthy diet can be two of the best physiological treatments. So can socializing with friends and loved ones – enjoying time with other can actually raise our serotonin levels. However, in more intense cases, an anti-depressant that impacts serotonin levels may be called for. This would be something to consult with a physician and mental health counselor about. If you are taking an anti-depressant, or are considering taking one, working alongside a trained professional can help maximize the effects and lead to a shorter length of time needing the medication.
What to look for:
Meeting the diagnostic criteria for SAD is less common than we might assume. However, feeling the effects of the seasonal weather changes impacts just about everyone in some way. Some people already recognize this and do things to mitigate it, while others may feel the impact more intensely and possibly struggle more.
Possible symptoms include:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy
- Having problems with sleeping
- Experiencing changes in your appetite or weight
- Feeling sluggish or agitated
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having frequent thoughts of death or suicide
If you or someone you care about experiences these symptoms – refer back to the suggested steps above. And if it gets to be too intense, check with a local professional.
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