The holiday season is often depicted, and therefore assumed, to be a time of joy, happiness, celebration and community. However, for many, it can also be a period marked/overshadowed by emotional and mental health challenges. One challenge that tends to emerge during the colder months of the year is Seasonal Affective Disorder (SAD). This is a form of depression that generally surfaces during the fall and winter months, and can be exacerbated by pressures and expectations that often accompany the holiday season. Understanding SAD and finding strategies to manage it can make a significant difference in your overall well-being and support you during the festive season.
What is Seasonal Affective Disorder?
According to the Mayo Clinic, “seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — seasonal affective disorder (SAD) begins and ends at about the same time every year.” Generally, many would agree that symptoms of SAD begin to emerge in October/November, reach their peak between January and February and subside come March/April.
The symptoms of SAD can include:
Feeling listless, sad or down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy and feeling sluggish
Having problems with sleeping too much
Experiencing carbohydrate cravings, overeating and weight gain
Difficulty concentrating
Feeling hopeless, worthless or guilty
Experiencing intrusive thoughts of suicide or self-harm
Causes that may contribute to SAD can be:
Your Biological Clock- AKA circadian rhythm: This can be affected by the reduced sunlight during fall and winter, potentially triggering winter-onset Seasonal Affective Disorder (SAD). This decrease in natural light may disrupt your internal clock and contribute to feelings of depression.
Serotonin level: Reduced sunlight or time spent in the sun may contribute to reduced serotonin levels- an important neurotransmitter in your brain that affects mood.
Melatonin level: Change in season can affect our melatonin levels causing disruption in sleep patterns (Mayo 2023)
SAD and the Holidays
The holiday season, with its blend of social gatherings, family dynamics, and cultural expectations, can bring both joy and stress. For those with SAD, this time of year may intensify symptoms due to (Mayo, 2023:
Social Pressure: The expectation to be joyful and social can be overwhelming, especially for those who struggle with SAD. The contrast between public holiday cheer and personal struggle can create feelings of inadequacy or isolation.
Family Dynamics: Family gatherings can be a source of both comfort and stress. The added pressure of maintaining appearances or dealing with family conflicts can exacerbate SAD symptoms.
End-of-Year Stress: The end of the year often comes with increased work demands, financial concerns, and the pressure to reflect on the past year’s achievements.
How to Manage SAD during the Holidays
Light Therapy: Maybe you are unsure of what to give someone or unsure of what to add to your list? Look into something called Light therapy (Light lamps), which involves exposure to a special light that mimics natural sunlight. This can be effective in alleviating SAD symptoms by taking 20-30 minutes in the morning with the light lamp to help regulate your circadian rhythm.
Mindfulness and Relaxation: Incorporate mindfulness practices, such as meditation or deep breathing exercises, into your routine. These techniques can help manage stress and improve overall mood.
Set Realistic Expectations: It’s important to acknowledge your boundaries and set realistic goals for holiday activities. It’s okay to decline invitations or adjust plans to avoid overextending yourself.
Seek Support: Share your feelings with trusted friends or family members. If you find that the holiday season and SAD symptoms are significantly impacting your life, scheduling additional sessions with your therapist at Zimmerman Therapy Group could be beneficial.
Navigating Seasonal Affective Disorder during the holidays can be challenging, but with the right strategies and support, it is possible to find moments of joy and peace.
Till next time,
Aimee Strange, LPCC 14132
Reference:
Mayo Clinic. (2023). Seasonal affective disorder (SAD) symptoms and causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651