Holiday Depression
No matter where you go this time of year, you
are bound to see festive lights, beautiful decor,
and men and women hustling about, planning holiday
activities, attending parties, shopping for the
perfect gifts, and more. The holiday season is
very joyous for some. However, it can be sad,
lonely and often times stressful for many others
who experience holiday depression each year.
Holiday depression, also referred to as the “holiday
blues,” affects more than one million people
each year. It is a very common emotional experience,
which can be triggered by a number of things,
including stress, fatigue, unrealistic holiday
expectations, financial limitations, inability
to be with family and friends during the holidays,
or just the opposite, pressure to be with family
and friends. The loss of a loved one or a lifestyle
change, such as a separation or divorce, can
also lead to holiday depression.
The good news is that unlike other forms of
depression, such as clinical depression, holiday
depression is a transient condition that only
lasts for a brief period of time. Typically,
it surfaces around Thanksgiving and can continue
right up to the New Year. It can also extend
to January, after the holidays are over. This
is often related to emotional disappointment,
which occurred during the preceding months, coupled
with physical reactions caused by excess fatigue
and stress. In addition, treatment for holiday
depression does not usually require medication.
According to Moira
Rynn, MD, medical director of the Mood and
Anxiety Disorders Program of the University of
Pennsylvania Health System, the following are
some tips to manage holiday depression:
Avoid sleep deprivation
Most of us suffer from a lack of sleep. We stay up later at night to try and
get more accomplished. During the holiday season, this is an even more common
practice. As a long term approach, sleep deficiency will result in more stress
and fatigue. Your ability to respond to the demands of the season will be
even lower. Take care of yourself and your body so you have more energy in
your reserves to cope with the emotional and physical demands of the holiday
season.
Ask for help
‘Tis the season of giving and you may forget that “gift giving” is
reciprocal. You do not have to do it all yourself or carry the emotional burden
on your own. You can get twice as much done with the help of others and by sharing
your feelings, you can off load some of the heaviness or loneliness you may be
experiencing. Others may not be able to recognize your distress so you need to
ask for help. Think of the joy you feel when you give a gift to someone. Keep
that in mind when others around you enjoy giving the gift of their support.
Short days and long nights
Through the fall into winter, daylight shortens and you may feel more tired
and sad. Seasonal affective disorder, which is related to seasonal variation
of light, may contribute to your melancholy. Try to get outdoors for at least
half an hour a day or spend time by your windows to take advantage of some
natural light. Light therapy is one option for treating winter depression.
If your family doctor suggests you try light therapy, you may use a specially
made light box, or a light visor that you wear on your head like a cap. These
different light sources can relieve some of your malaise.
Holiday depression is common and a typical response
to a stressful season. It is important to remember
that these feelings can be managed, are temporary
and usually pass with time. Symptoms may include:
- Crying for no reason
- Decreased interest in pleasurable activities
- Changes in sleep patterns
- Agitation and anxiety
- Feelings of hopelessness and/or worthlessness
Major Depression
If these symptoms persist for longer than two weeks and interfere with your
normal, daily routine, you may be suffering from more than a phase or holiday
blues. You may be suffering from major depression. Watch for persistent signs
of depression in yourself and others and take them seriously.
Depression is a real illness and is treatable.
Some of us are predisposed to depression, which
suggests a biological vulnerability that can
be inherited. Outside factors such as stress
at home or work or serious changes in our personal
lives such as a loss or financial difficulties
may contribute to the onset of depression. In
addition, physical changes in the body can be
accompanied by mental changes, so people suffering
from a medical illness such as cancer, stroke
or heart attack may be more at risk to depression.
One of the most serious consequences of major
depression is thinking about suicide. If you
develop thoughts that life is not worth living
or of wanting to end your life, please contact
your family physician, a mental health specialist,
or call 1-800-SUICIDE (784-2433). Depression
is a real illness and it is treatable either
with talk therapy, medications, or a combination
of both.
Reviewed by Moira
Rynn, MD
November 22, 2004
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