December 2024
Many of us are looking forward to the winter holidays, however for many people the holiday season can be a difficult time, especially those suffering from depression. Many associate the holidays with joy, family gatherings, and celebrations, but others may experience a heightened sense of sadness or isolation.
There are many reasons that the holidays can trigger depression including increased stress, social isolation, unrealistic expectations, financial strain, and grief related to the loss of loved ones. Another common cause of sadness at this time of year is seasonal affective disorder (SAD). Seasonal affective disorder symptoms are related to the shorter days, decreased sunlight and colder weather during the winter months. For people who experience seasonal affective disorder, there are few specific strategies that may be helpful to reduce symptoms. Spending time outdoors even in cold weather helps ensure you are getting enough natural sunlight, while using light therapy to mimic the effects of natural sunlight is another option. Additionally, regular physical activity is crucial for releasing the endorphins that elevate mood and can help mitigate depressive symptoms.
Symptoms of depression commonly include persistent feelings of sadness or hopelessness. Individuals with depression may find themselves having difficulty sleeping or sleeping too much. Many find they have changes in appetite, such as eating too much or too little. They may find themselves having a lack of interest or enjoyment in holiday activities that were once fun for them. Family and friends may notice that they are more irritable than usual and may find that a family member is withdrawing from social activities or personal relationships.
Both men and women are susceptible to depression, but according to the World Health Organization women are nearly twice as likely as men to experience depression in their lifetime. Women frequently wear multiple hats as professionals, caregivers, and homemakers. The societal expectations placed on them to excel in all their roles can contribute to feeling overwhelmed and hopeless. Research has shown that women are more likely to experience depression in response to conflicts in their relationships and societal pressures.
Here are some suggestions for strategies that may help yourself or a family member cope a little better with depression and the extra stress of the holidays. It is important to set realistic expectations and to recognize that the holidays do not have to be perfect. Give yourself or others permission to reduce the number of events they feel they must attend or to skip traditions that feel overwhelming. Take care of yourself by resting, exercising, eating some healthy meals around all the celebratory food, and getting outdoors for fresh air. A walk on the trails on Block Island can help lift your mood by releasing endorphins, our natural mood boosters. Reach out to friends, family members, or a therapist for support. Having an opportunity to talk about how you are feeling can make a big difference. If you are isolated from people who are important to you, consider a video call with them. Limit consumption of alcohol which can worsen the feelings of depression or consider taking a festive drink that doesn’t include alcohol to share at a gathering. One simple idea is seltzer with fresh fruit in it, which is beautiful and refreshing. If you use lemon, lime, or oranges or any combination of these winter fruits it will mimic the cocktails around you without promoting intoxication.
I hope that you find this holiday season to be one that is full of family, good health, and joy for you, your family, and your friends, but if you or someone you care about is struggling with feelings of depression or overwhelm, please reach out for professional help. The staff at Block Island Health Services can help you to connect with a counselor from Gateway Mental Health Services, who will provide options for emergency services and both in-person and telehealth appointments in the new year.
Laurie Anderson, APRN-C, CDOE