As the holidays approach, feelings of joy and togetherness are often celebrated. However, for individuals grappling with Seasonal Affective Disorder (S.A.D.), this time of year can bring heightened challenges. Unlike clinical depression, which is a long-lasting condition with symptoms persisting for more than two weeks and severely impacting daily functioning, S.A.D. is often seasonal and particularly common during the winter months. Recent statistics show that 64% of individuals diagnosed with S.A.D. feel more anxious, lonely, and isolated during the holiday season, compounded by shorter days and colder weather. Fortunately, telehealth options like those offered at Westwind Recovery® provide innovative solutions for managing these feelings.
What Is Seasonal Depression?
Seasonal depression, or Seasonal Affective Disorder (S.A.D.), is a type of depression triggered by seasonal changes. It is most commonly experienced in the fall and winter months due to reduced sunlight exposure and colder weather.
Depression during the holidays is also prevalent, often exacerbated by the disparity between expected joy and actual feelings of sadness, personal circumstances, and social pressures.
What Are the Symptoms of Seasonal Depression?
Seasonal depression symptoms can vary but often include:
- Persistent feelings of sadness or low mood, which can be distinguished from feeling depressed that may persist beyond the holiday season and indicate a more severe mood disorder
- Fatigue and low energy despite adequate rest
- Difficulty concentrating or completing tasks
- Changes in appetite, especially craving carbohydrates
- Withdrawal from social activities
- Increased irritability or anxiety
What Is Seasonal Affective Disorder?
S.A.D. is a clinically recognized form of depression, often linked to changes in circadian rhythms, serotonin levels, and melatonin production. These changes are triggered by reduced sunlight exposure during the fall and winter months.
Major depressive disorder, particularly with a seasonal pattern, can lead to increased depressive symptoms during certain times of the year, highlighting the associated stressors of the holidays and the impact of reduced natural light during winter months.
What Are the Symptoms of S.A.D.?
The symptoms of S.A.D. are similar to those of general depression but with a seasonal pattern:
- Oversleeping or feeling tired despite sleeping longer
- Overeating, particularly foods high in sugar and starch
- Weight gain due to inactivity and dietary changes
- Feelings of hopelessness or worthlessness
- Suicidal thoughts in severe cases
Additionally, individuals with pre-existing mental illness often report increased difficulties during the holiday season, as stress and social pressures can exacerbate their conditions.
Causes of S.A.D. During the Holiday Season
Seasonal Affective Disorder (S.A.D.) is a type of depression that tends to rear its head during the winter months, including the holiday season. While the exact causes of S.A.D. remain somewhat elusive, several factors are believed to play a significant role. One major contributor is the lack of sunlight, which can disrupt your body’s natural circadian rhythms, leading to feelings of sadness and lethargy. The cold temperatures can also make people feel more isolated and withdrawn, exacerbating symptoms of depression.
Holiday stress is another significant factor. The pressure to buy gifts, attend social events, and meet unrealistic expectations can be overwhelming, contributing to feelings of anxiety and depression. Family dynamics can also come into play; the holiday season can be particularly challenging for those with difficult family relationships, triggering feelings of sadness and anxiety.
The Impact of the Holiday Season on Mental Health
The holiday season can have a profound impact on mental health, especially for those already grappling with depression, anxiety, or other mental health conditions. The pressure to be merry and festive can be overwhelming, and the stress of meeting unrealistic expectations can exacerbate symptoms of depression and anxiety. Financial stress is a common issue, as the pressure to buy gifts and host parties can be a significant source of anxiety. Social pressure to attend events and gatherings can also be overwhelming, particularly for introverts or those struggling with social anxiety. The media often portrays the holiday season as a time of joy and happiness, creating unrealistic expectations that can lead to feelings of disappointment and sadness.
Social isolation is a significant risk factor for depression, particularly during the holiday season. People who are isolated or have limited social connections may feel disconnected and alone, which can exacerbate symptoms of depression. A lack of social support can make it more difficult to cope with stress and anxiety, while increased stress levels during the holiday season can further compound these feelings. Social isolation can also lead to decreased self-esteem and self-worth, making it even harder to manage symptoms of depression.
The holiday season is often portrayed as a time of joy and happiness, but this can create unrealistic expectations and lead to feelings of disappointment and sadness. The media often depicts the holiday season as a time of perfect families, perfect gifts, and perfect celebrations, which can create unrealistic expectations and lead to feelings of disappointment and sadness. Social media can also contribute to these unrealistic expectations, as people compare their own lives to the highlight reels of others. Family expectations can also be a source of stress and anxiety, particularly if there are unrealistic expectations around gift-giving, hosting, or attending events.
What Are Tips to Reduce the Symptoms of S.A.D.?
Managing S.A.D. requires proactive self-care and professional support. Here are some tips:
- Light Therapy: Use a lightbox or sunlight simulator to compensate for reduced daylight exposure.
- Physical Activity: Regular exercise can boost serotonin levels and improve mood.
- Dietary Adjustments: Focus on a balanced diet to prevent energy dips.
- Sleep Hygiene: Maintain a consistent sleep schedule.
- Therapy: Cognitive-behavioral therapy (CBT) can help reframe negative thoughts.
- Talk Therapy: Engage in talk therapy to manage symptoms related to seasonal changes in mood.
What Are the “Holiday Blues”?
The “holiday blues” refer to temporary feelings of sadness or anxiety during the winter holidays. Unlike S.A.D., the holiday blues are often triggered by specific stressors, such as:
- Financial strain from holiday expenses
- Grief from the loss of loved ones
- Social isolation or strained relationships
- Pressure to meet holiday expectations
Tips for Avoiding the “Holiday Blues”
If you’re struggling with holiday-related stress, these tips may help:
- Set Realistic Expectations: Avoid overcommitting to events or financial obligations.
- Focus on Self-Care: Prioritize sleep, nutrition, and relaxation techniques.
- Plan Ahead: Organize holiday tasks early to reduce last-minute stress.
- Seek Support: Connect with friends, family, or a professional counselor.
- Practice Gratitude: Reflect on positive aspects of your life.
Holiday Depression in Older Adults
Older adults often face unique challenges during the holidays. Many experience loneliness due to family estrangement, grief, or health limitations. Studies show that older adults are particularly vulnerable to S.A.D. due to less sunlight exposure and limited mobility during colder months.
Additionally, large family gatherings can be stress-inducing and may trigger feelings of loneliness or depression, especially for those dealing with pre-existing mental health conditions.
How to Help Older Adults
- Encourage Social Engagement: Regular interaction with friends or community groups can reduce feelings of isolation.
- Utilize Telehealth: Access to virtual therapy can bridge gaps in mobility and accessibility.
- Monitor Physical Health: Chronic conditions can exacerbate holiday depression, so regular check-ups are essential.
How to Treat the “Holiday Blues”
Treating holiday depression starts with understanding its root causes and seeking tailored support. Telehealth programs, like the Virtual Intensive Outpatient Program (IOP) at Westwind Recovery®, offer effective solutions for managing holiday-related stress and depression. It is crucial to recognize that mental health matters, especially during the holidays, and addressing these issues can significantly improve overall well-being.
Key benefits of telehealth treatment include:
- Accessibility: Receive support from the comfort of home.
- Flexibility: Choose appointment times that fit your schedule.
- Comprehensive Care: Access therapy, counseling, and medication management virtually.
Creating a Holiday Survival Plan
Creating a holiday survival plan can help people cope with the stress and anxiety of the holiday season. Here are some tips:
- Set Realistic Expectations: Be realistic about what you can accomplish and what you can afford.
- Prioritize Self-Care: Make time for activities that bring you joy and relaxation, such as exercise, reading, or spending time in nature.
- Build a Support Network: Reach out to friends, family, or a mental health professional for support and connection.
- Practice Stress Management Techniques: Learn techniques such as deep breathing, meditation, or yoga to help manage stress and anxiety.
Building a Support Network
Building a support network is essential for coping with the stress and anxiety of the holiday season. Here are some tips:
- Reach Out to Friends and Family: Let them know how you’re feeling and ask for their support.
- Join a Support Group: Joining a support group can provide a sense of connection and community.
- Seek Professional Help: If you’re struggling with depression, anxiety, or other mental health conditions, seek help from a mental health professional.
- Volunteer: Volunteering can provide a sense of purpose and connection, particularly during the holiday season.
Is Seasonal Depression Worth Treating?
Absolutely. Seasonal depression is a serious condition that impacts daily functioning and quality of life. Untreated S.A.D. can lead to worsening symptoms, including suicidal thoughts. Fortunately, treatments like CBT, light therapy, and telehealth options are highly effective.
Investing in professional help not only alleviates symptoms but also empowers individuals to regain control over their lives.
Westwind Recovery® Can Help You Overcome Seasonal Depression Virtually
Westwind Recovery® specializes in innovative, client-focused care for S.A.D. and holiday-related depression. Through our Virtual IOP, clients receive personalized support, including:
- One-on-One Counseling: Tailored sessions with licensed therapists.
- Group Therapy: Share experiences and gain support from others facing similar challenges.
- Life Skills Coaching: Learn practical strategies to manage stress and maintain mental well-being.
The holiday season should be a time of connection and joy. However, for individuals struggling with S.A.D. or the holiday blues, it can feel overwhelming. By understanding the symptoms, implementing proactive strategies, and seeking professional help through telehealth, it’s possible to embrace the holidays with renewed optimism.
Westwind Recovery® is here to guide you toward brighter days, no matter the season. Reach out today and start your journey to healing.
Dr. Deena is the Chief Clinical Officer of Westwind Recovery®, an award-winning outpatient treatment center in Los Angeles where she oversees the clinical and administrative program and treatment methods. Dr. Deena is a doctor of psychology and licensed clinical social worker since 1993. LCSW #20628. Originally from the East Coast, Dr. Deena has worked running treatment centers, worked as a therapist in psychiatric hospitals as well as school settings and currently has a thriving private practice in the LA area. Dr. Deena has appeared regularly on the Dr. Phil Show as an expert since 2003. She has also been featured on many other TV shows, podcasts and has contributed to written publications as well as podcasts.
