Seasonal Depression and Anxiety

T’is the season to be… . (fill it in for yourself)___ ? All of our favorite traditional songs fill in the blank for us: jolly, merry, bright, etc. Of course, those are wonderful feelings and very well may be true for many; however, what may go by the wayside is how this time of year affects a large number
of those who struggle mentally, whether it be year-round or perhaps seasonally. Seasonal depression is a common condition regardless of the holidays and happens under all sorts of circumstances, but holidays, no matter which ones you may celebrate, often present triggering events in terms of mental health struggles. This is extremely normal and can present a great opportunity for you to reach out for help.

Help for the Holidays

The holiday season often brings unwelcome guests — stress, anxiety, and depression… and it’s no wonder. The holidays very often present a crazy number of demands — cooking meals, shopping, baking, cleaning and entertaining, to name just a few. Let’s add the possibility that the coronavirus (COVID-19) is spreading in your community; you may be feeling additional stress, or you may be worrying about yourself and your loved ones’ health. You may also feel stressed, sad or anxious because your holiday plans may look different during the COVID-19 pandemic… and as much as we had hoped, unfortunately the pandemic is not yet behind us.

However, with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to Prevent Holiday Anxiety and Depression

Let’s face it; when stress is at its peak (worldwide, to be frank), whether it manifests as anxiety/panic and/or depression, it is hard to stop and regroup. Trying to prevent stress and depression in the first place, especially if the holidays, might have taken an emotional toll on you in the past. Some helpful tips are:

1.     Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones for other reasons, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.

2.     Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.

If you’re feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.

Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend’s home during the holidays.

3.     Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to and be open to creating new ones. For example, if your adult children or other relatives can’t come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.

4.     Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.

5.     Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.

Try these alternatives:

• Donate to a charity in someone’s name.
• Give homemade gifts.
• Start a family gift exchange.

6.     Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.

7.     Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

8.     Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

Try these suggestions:

• Have a healthy snack before holiday meals so that you don’t go overboard on sweets, cheese or drinks.
• Eat healthy meals.
• Get plenty of sleep.
• Include regular physical activity in your daily routine.
• Try deep-breathing exercises, meditation or yoga.
• Avoid excessive tobacco, alcohol and drug use.
• Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.

9.     Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

Some options may include:

o   Taking a walk at night and stargazing

o   Listening to soothing music

o   Reading a book

10.  Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Let’s Talk Diagnosis

OK, it is not a shocker that people have issues as described above during the holidays; but how can you know if you have something going on that goes a bit beyond that? A combination of factors as described by both the National Alliance on Mental Illness (NAMI) and the DSM-V (the latest issue of the Diagnostic and Statistical Manual of Mental Disorders) help to outline what could add up to more than just what be considered a “normal” amount of holiday stress. 

Signs and Symptoms

So, how do you know if the stress that you are experiencing is more than what “everyone else” is during the holidays?

Truthfully, people with a prior mental health condition may be even more prone to experiencing holiday depression. According to the National Alliance on Mental Illness (NAMI), 64% of people with an existing mental illness report that the holidays make their condition worse.



Some signs of holiday depression might include:

• Changes in appetite or weight
• Changes in sleep patterns
• Depressed or irritable mood
• Difficulty concentrating
• Feelings of worthlessness or guilt
• Feeling more tired than usual
• Feeling tense, worried, or anxious
• Loss of pleasure in doing things you used to enjoy
  
  

 Holiday Depression vs. SAD

Holiday depression and SAD can be difficult to distinguish from one another, but the duration and severity of your symptoms are usually your best clues:

• Duration: The holiday blues start around November or December and lift shortly after the new year ends. SAD, however, typically lasts about 40% of the year—starting in the late fall and early winter and going away during the spring and summer.
• Symptom severity: The symptoms of holiday depression are fairly mild. SAD, on the other hand, is often more severe and can be debilitating.

*If the holiday season passes and you’re still feeling depressed or anxious, you should talk to your doctor or a mental health professional to determine if what you are experiencing is a more significant (or seasonal) mood disorder.

T’is the Season for Help… for Real.

If you struggle with a particularly high amount of anxiety and/or depression during this time of year, at Lansing Counseling we encourage you to reach out for help. We provide a comforting environment with professionals who will walk alongside you and help to make this holiday season more joyful than anything else for you. Schedule an intake with us by calling, emailing, or filling out our intake form. We look forward to working with you and that you would truly experience the happiest of holidays.