"It's the season to be funny! The season for candlelight, friends, gatherings and warm lit fireplaces. Although the holiday season is full of parties and family celebrations, for many people it is also a time of self-assessment, loneliness, reflection on past "failures" and fears of an uncertain future. It's the season for the holiday blues. The National Alliance on Mental Illness defines the holiday blues as a temporary feeling of anxiety or depression during the holidays, which can be associated with additional stress.
Much is associated with our holidays, which can cause us stress. What to wear? Which food to bring? Which gifts to get? For some people, however, the more pressing question is, "How will I get through the holiday stress and the memories that accompany the season?"
This is also the time of the year when the days get shorter and shorter as we spend a lot of time in and in the dark. Waking up in the dark, working in the dark, and leaving the work in the dark can be difficult for many of us, putting us at risk for Seasonal Affective Disorder (SAD) in winter.
What causes the holiday blues?
Researchers have not yet discovered the specific cause of SAD, also known as Holiday Blues. However, you acknowledge that there are several factors involved.
Reducing sunlight in winter can unbalance our biological clocks and lower our serotonin levels (a brain chemical that regulates our mood) and melatonin levels (a chemical that regulates sleep and mood).
The holiday or winter blues can be triggered by other factors, including unrealistic expectations, over-commercialization, or the inability to be with our families and loved ones. The increased demands of shopping, parties, family reunions and house guests can also contribute to this sense of tension. Even people who do not become depressed can develop other stress reactions during the holidays, such as headaches, over-drinking, overeating and sleeping disorders.
When to Seek Help
Recent studies have shown that environmental factors – namely less hours of sunshine – can contribute to feelings of depression during holiday periods. SAD is considered a category of depression that occurs in certain seasons. Most people notice SAD symptoms that start in the fall and increase in the winter months. If you experience sad symptoms (eg, changes in sleep and appetite, loss of pleasure in activities you once loved, depressive moods, feelings of hopelessness, lack of energy, difficulty concentrating, diminished sexual interest, unhappiness, thoughts of death, or suicide) make an appointment with a psychiatrist.
We all have days when we feel unmotivated, but when your symptoms lead to disturbances in your life, it's time to seek help. A psychiatrist can help you identify the things in your life that are weighing on you, and help you create a plan to manage or minimize the impact on your emotional health. Implementing the positive actions described in this article can not only help to get help from a psychologist and prevent certain unhealthy habits, but also improve your symptoms.
There are many things to do during the holidays – from attending parties to wrapping presents and baking goodies – that can cause stress. We can easily become involved in fulfilling these commitments instead of spending time doing the things that would actually bring us joy. Instead of being burdened by the season, we can take positive action to prepare emotionally for the winter and holiday blues. After all, the holidays should be a time when we can recharge and restore our energy for the coming year.
Positive Action
Here is a partial list of positive actions that can help prevent the holiday blues.
1) Organize yourself. The brain works better when it is structured. Take time to search your closet and remove any clothing that you do not use during the winter months. Move the key pieces that will grip you during the cold months in front of your closet. This gives you the feeling of being in control.
2) Become festive. Decorate your room for the holidays so it will feel less monotonous. During the decorating process, attach some matching melodies. This will help you feel involved and celebrate as many others in their own way. Remember that holiday joy does not automatically eliminate the reasons that make you feel sad or lonely. There is room for these feelings, but a little holiday spirit can help you to better control your feelings.
3) Let go of the past. Do not be disappointed if your holidays are not the same as they used to be. Life brings change. Each holiday season is different and can be enjoyed in their own way. They prepare for sadness when everything has to be like the "good old days". Instead, prepare by stocking yourself with fragrant candles or lighting a fire and settling down with pen and paper to write a thank-you diary, or send handwritten notes to friends and family. Do not be afraid to try something new. Celebrate the holidays like you've never tried before. Try to volunteer to help others. Dopamine ("fortune juice") is released in the brain when we perform friendly actions.
4) Window shopping. Go shopping without buying anything. Take advantage of free vacation activities such as driving around to look at Christmas decorations in your neighborhood, or taking part in the tradition of your community tree lighting or worship.
5) Spend time with people who support you and take care of you. Do you ever stay late at work because you have no reason not to do so? Reasons to go. Plan ahead with friends so you can not step back and stay in the office.
Things to avoid
1) Do not stay inside and be alone for too long. Try to go outside as often as possible. Lots of sunlight makes you happy. Visit a church or meet others. The holidays are meant to be a time to meet with people we love to express gratitude for the things in our lives that we value. It's a time to spread messages and love acts together. By keeping an eye on the real reason for the season and the spirit of the holidays, you can improve your mood.
2) Do not End Your Training Routine . Exercise works like an antidepressant. It increases the level of serotonin and dopamine in the brain and increases the mood. But for many people, the holiday season brings drastic changes in routine. They lose their sense of normality and stop the routines they have introduced to feel healthy and safe. It is very important that you keep your usual routines – especially your exercise routine – even during the holidays. Sometimes it helps you to maintain a sense of control if you only follow a routine. Do not forget to follow a reasonable sleep plan.
3) Do not over drink or take drugs. For those who have lost someone close to them or experienced a romantic breakup, the holidays can trigger intense feelings of loss and pain. Some people fall into the trap of self-medication with alcohol or drugs to relieve emotional pain and other symptoms of depression. In fact, treating these problems with alcohol or other substances only aggravates the problem.
Alcohol and depression have a dangerous relationship. Although alcohol may cause a short-term sense of pleasure, it is ultimately a depressant to the central nervous system and makes you feel worse. In addition, alcohol lowers serotonin levels in the brain and causes a person who feels depressed to fall into even deeper depression. Alcohol also interferes with metabolic processes and sleep patterns, which can further worsen the person's state of health.
Instead, it's helpful to prepare with a therapist or close friend for these triggers. Then you know what to expect and how to deal with the strong emotions that you may experience. Another way to mourn the loss of a loved one during the holidays is to honor his memory through a holiday tradition that they have enjoyed. Maybe it's about baking your favorite dessert, setting up your favorite decorations, or sharing stories and special memories of the person.
Arrange with yourself how many drinks you want to take in advance and stick to it. Ask for immediate help if you use alcohol or drugs to relieve your pain and if you have suicidal thoughts. Call the National Suicide Prevention Lifeline at 800-273-TALK (8255).
Next step
There is nothing new under the sun, and the same goes for the ideas discussed in this article. I have not suggested any strategies that are not yet known or not given by anyone else. But what I've done is an organized list of positive actions that you can take to prevent the holiday blues.
If you think that the holidays are a challenge for you and you need additional assistance in implementing the positive action from this article, make an appointment with a mental health provider. Advice in one of the most powerful weapons we have to protect us from emotional pain, depression, vacation blues and even the everyday highs and lows of life. It is invaluable to have someone who is trained and speaks specifically about your feelings. Remember, asking for help is a sign of strength and movement for a better version of yourself.
You can not force yourself to have fun, but you can press for the positive action needed to protect yourself from the emotional effects of the holiday blues. Take time for recreational activities that you enjoy, be it painting, singing, playing the piano, doing crafts or just friends. And consider how you can implement these positive actions today for a more meaningful, balanced and healthier life this season and every season.
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Esther De La Rosa Scott is a licensed professional consultant. She is a solution-oriented specialist and couple therapist. Her specialties include relationship counseling, grief, depression and coping skills. Contact her through her website at positiveactionsinternational.com.
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The opinions and statements expressed in CT Online Articles do not reflect the opinions of the editors or guidelines of the American Counseling Association.
