Tips for Combatting Holiday Depression

Though the holiday season is one that is traditionally associated with joy, parties, friends and family, for many people it can be something entirely different. Feelings of loneliness and hopelessness are common at this time of year, a time many people use to reflect on another year gone by and look ahead at what is to come. For some, past mistakes combine with anxiety about the future to form feelings of depression.

If you or someone you know might be suffering from feelings of depression this holiday season, you’re not alone. According to the National Institute of Mental Health (NIMH), approximately 18.8 million American adults, or roughly 9.5 percent of the U.S. population, over the age of 18 suffer from a depressive disorder, with nearly twice as many women (12.4 million) experiencing depression than men (6.4 million).

Feelings of depression around the holiday season could be a sign of Seasonal Affective Disorder (SAD), which is a form of depression experienced specifically during the fall and winter months. SAD occurs, thanks in large part to seasonal variations of sunlight, according to the National Mental Health Association (NMHA). As the days grow shorter, sufferers from SAD typically see their depression worsen (January and February are usually their most difficult months). A chief cause of depression might be due to increasing levels of melatonin, a hormone produced by the brain’s pineal gland. Melatonin production increases in the dark, meaning with seasons such as winter, where there is less and less sunlight, an increase in melatonin production will be evident.

But people who suffer from depression during the holiday season may not necessarily be suffering from SAD. The holidays in particular can be enough to make some people feel depressed, regardless of the amount of sunlight outside. The NMHA refers to depression around the holidays as the “holiday blues,” feelings of depression stemming from any number of things associated with the holiday season, from stress to fatigue to financial worries.

RECOGNIZING DEPRESSION

According to the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition (DSM IV) the guidebook for treatment and diagnosis of psychological disorders, symptoms of depression can include, but are not limited to: constant feelings of sadness; decreased pleasure in usual activities or hobbies; loss of energy despite lack of activity; a change in appetite, with significant weight loss or weight gain; and thoughts of suicide or death.

If you or someone you know is having similar thoughts or feelings this holiday season, immediately consult your doctor or go to your nearest hospital. Along with that, the NMHA offers a number of suggestions for dealing with stress and depression during the holiday season.

• Keep expectations for the holiday season manageable. By setting realistic goals for yourself, you’re leaving more time available for you to enjoy the season. Organize your time and do not put all your focus on one day. The holiday season is just that, a season, and pacing yourself will allow you to make it through the season more easily and a lot happier.

• Leave “yesteryear” in the past and look toward the future. Comparing your present day with your fondest memories may set you up for disappointment. Look forward to making new “fond” memories, and realize that each holiday season you spend with your family and friends represents a new opportunity to do just that.

• Do something for someone else. Helping others can be a very uplifting and rewarding experience.

• Beware that excessive drinking will only increase your feelings of depression. Numerous studies have linked substance abuse to depression, so do your best to avoid drinking in excess this holiday season.

• Try something new. If old holiday traditions bring about thoughts you’d like to forget, start new traditions.

• Spend time with supportive and caring people. Despite all the distractions that have become commonplace around the holiday season, the holidays are still about spending time with loved ones. Reaching out and making new friends can also be a great chance to make your holiday, as well as someone else’s, that much better. If you have old friends whom you haven’t heard from in a while, contact them.

• Save time for yourself. By sharing the holiday responsibilities (i.e. cooking, shopping, decorating, etc.), you’re allowing yourself and whomever you’re sharing the responsibilities with to have a more enjoyable holiday.

Perhaps most important, remember that depression is not a weakness but a disease, a disease many people suffer from each and every holiday season. Doctors have been successfully treating patients with depression for years, helping many people improve their quality of life. To learn more about the different types of depression and the assortment of treatments available, visit the NIMH Web site at http://www.nimh.nih.gov.