Why do some people get depressed during the holidays? It’s supposed to be a happy time, but more people report depression during winter months than any other time of year.
Stress and fatigue from holiday plans, travel, and high expectations all contribute to the holiday blues because pressure intensifies depression. This depression may come from vitamin D deficiencies caused by lack of sunlight.
Doctors call this phenomenon seasonal affective disorder, or SAD. Some people who don’t experience depression through the rest of the year develop SAD, though it is more common in people who have other mood disorders.
If you aren’t familiar with the effects of mood disorders but think you may be experiencing SAD, add these techniques to your self-care routine.
- Know the Signs
The first step to treating SAD is to recognize the symptoms. While similar, the signs can mimic depression and include:
- Fatigue and trouble concentrating
- Loss of interest in enjoyable activities
- Insomnia or severe oversleeping
- Unreasonable feelings of guilt, worthlessness, or hopelessness
- Sadness and ambivalence that disrupt everyday functions
- Increased appetite and weight gain
- Dampened libido
- Social withdrawal
- Headaches
Some people with severe SAD even experience suicidal thoughts.
“Normal” episodes of major depressive disorder come and go in waves. Seasonal affective disorder instead appears at the same time every year. So, if you consistently feel down during the holidays but feel better in Spring, you should consider seeing a mental health professional who specializes in SAD treatment.
- Understand That It’s Not Your Fault
Scientists aren’t sure what causes SAD, but they have theories. They believe shorter days with less sunlight lead to lower vitamin D levels.
Lower vitamin D levels are linked to decreased serotonin production. Since low serotonin causes depression, vitamin D is a shortcut to depressive symptoms. Some people’s bodies also overproduce melatonin when their vitamin D levels get too low. Healthy melatonin levels help us sleep, but too much melatonin depletes energy and lowers mood.
If you’re one of the many Americans who doesn’t spend much time outside, rest assured you aren’t doing anything wrong.
- Don’t Be Too Hard On Yourself
A mood disorder has several factors. The holidays are difficult for many, and people can put a lot of pressure on themselves during this time of year.
If you are one of them, ask yourself if you need to do everything that you’re doing. For example, should you reconsider waking up at 4 AM on Christmas morning to have food ready to go? Does the family need to go on an expensive vacation during one of the busiest times of the year? Are you spending too much money on gifts or entertaining?
Sit down and evaluate your plans. Do they stress you out? If so, listen to your gut and take a pause. Stress exists for a reason—how our body tells us something is wrong.
- Let Yourself Say No
If a vacation, a meal, or another holiday tradition will stress you out too much, let them go. It is important to remind yourself that you aren’t obligated to do things just because you have done them before. You don’t have to if you can’t afford a fancy dinner or give expensive gifts.
The people who care about you and your well-being will understand you’ve done what’s best for you. And if you have a tradition you don’t want to give up but just can’t handle anymore, see who volunteers to take it on. Passing the torch is a great way to create cherished memories.
- Be Open to Change
Consider new traditions that cost less time, money, or energy. Unwind with a quiet, intentional Christmas break at home rather than take an extravagant (and exhausting) vacation.
If you attend church, try an evening service on Christmas Eve rather than a sunrise or morning service to allow for extra sleep. If you prefer a midnight mass on Christmas Eve, try to find an earlier service and tuck in at a reasonable time.
Consider other adjustments to your annual routine that could make your life easier, and try them. Stress reduction helps treat depression, and it could work for you.
- Take Care of Yourself
Don’t wait for New Year’s resolutions to start eating better. Healthy diets cause healthy minds, so moderate your holiday treat intake. Eat fewer sweets and enjoy them at a reasonable pace. Serve more fruits and veggies as side dishes. Pick your favorite sides from a Christmas feast rather than load your plate up with a bit of everything.
Try to exercise as a novel way to bring the family together for the holidays. Running, indoor swimming pools, walks, hikes, and ice skating are all great options. A nice walk by yourself in the brisk air could give you the peace and quiet you need to clear your head.
Last but not least, eliminate alcohol intake. People are more likely to drink too much during the holidays than the rest of the year. Alcohol intensifies depression, and drinking can worsen symptoms.
- Use Therapy Techniques
If you deal with SAD but feel fine the rest of the year, you probably don’t feel like you need therapy. But you can still try cognitive behavioral therapy (CBT) techniques to make yourself feel better.
Ask yourself if your feelings come from a reasonable place for the holidays. Do you have a legitimate reason to feel down? Examine stress, the sunlight you get each day, and your appetite. Could they be the reason you feel the way you do?
For many people, acting on the discoveries they make when they think makes a huge difference. If you aren’t used to this soul-searching, try journaling, meditation, prayer, breathing exercises, or self-expression with art and music. These techniques help tease out unspoken thought patterns to help address them.
They can also be fun! During a chaotic season, a bit of peace and me-time does wonders for stress.
You could also try light therapy. The leading hypothesis states low light levels contribute to SAD, and man-made imitation sunlight might be the answer. Lightboxes and specialized lights imitate the effects of natural sunlight better than typical light bulbs, giving your body the light it’s missing during the winter. Mix light therapy with other techniques for best results.
Keep an open mind! Combine techniques, see what works well, and never stop experimenting. Depression patients tend to respond well to combined treatment modalities. The same may apply to you; you deserve to feel your best around the holidays.
Don’t Be Afraid to Ask For Help
Talk to a loved one you can trust. Seek therapy to prepare for the darkest parts of the year. If a rough patch during “the most wonderful time of the year” makes you hit “rock bottom,” reach out to Purposes Recovery.
Sobriety is a lifelong journey, but our luxury inpatient program makes it a little easier to take the first steps. We also treat co-occurring diagnoses like depression, perfect for people like you who struggle to lift their spirits.
If you aren’t ready for rehab or want more information about sober life, check out our other articles here.
