Seasonal Depression: 4 Tips
Well, it is that time of year again, the hustle and bustle of the holiday season are now upon us! While the season can be a favorite for many, the reality is that many people do not see it as such. Whether it be the financial strain, pressure to be joyous, memories of loved ones who are no longer part of our lives, lack of sunlight, or the angst of reflecting upon another year of unfulfilled resolutions, joy often turns to sadness during these months. Whatever the reason, the holiday season can be a trigger to a mood disorder called Seasonal Affective Disorder. Feelings of sadness, hopelessness, anxiety, fatigue, irritability, and loss of interest in activities are often common symptoms for people experiencing this disorder. So, how can we cope with this difficult time? Here are a few tips on handling the stressful feelings associated with seasonal depression.
Sunshine is your friend! Did you know that daylight savings time alters our circadian rhythm causing lethargy, and imbalances in melatonin and serotonin levels? Yes, these are things that you cannot control, but you can control the amount of time you spend getting nature’s healthy dosage of vitamin D. So, try to get outside during the day as often as possible!
Limit your time on social media! Ok, picture this…it has been a long day at work, and you finally get home. You head to the couch to unwind and relax. Without thinking twice, you pick up your cell phone and begin to scroll through social media. Seems harmless right? I mean, after all, it is just mindless entertainment. Well, as the screen moves downward you are instantly bombarded with photos of happy families, perfectly decorated houses, and gatherings of smiling faces. It seems as though joy and perfection are everywhere! That is, everywhere but at your house. For those affected by SAD, this is the reality. But don’t be fooled by the perfection- it would likely be more entertaining to see the before photos! So, if this sounds like you, it might be helpful to make an intentional effort to limit your time on social media throughout the holiday season. Make a list of other activities that you can do that do not encourage comparisons with others. After all, it is your time to relax- spend it wisely!
Time to set those boundaries! Yes, it is ok to say “no” to invitations that may trigger negative emotions. If the notion of going somewhere makes you feel anxious or sad, then consider politely declining the offer. Choose to do the things that protect your peace!
Seek support! Find a comforting friend, colleague, professional, or family member to talk to when negative emotions arise. You may be surprised at how many other people feel the same way you do. Share your feelings and seek comfort in knowing that others are often fighting their own battles behind closed doors as well. Look for comfort in the people who have your best interest at heart!
As you can see, the holiday season affects people differently. Therefore, be cognizant of the people around you and look for signs and symptoms that are telling of this disorder. Offering your time and empathy may be the best gift they ever received!
*Seasonal Depression Disorder is not the actual name in the DSM-5-TR. Instead, it can be found under “with seasonal pattern,” as a specifier under many mood disorders.
Author: Vanessa LaBruzza, LAC