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The holiday season is a time full of joy, cheer, parties, and family gatherings.
However, for many people, it is a time of self-evaluation, loneliness, reflection
on past failures, and anxiety about an uncertain future.
What Causes Holiday Blues?
Many factors can cause the “holiday blues”: stress, fatigue, unrealistic
expectations, over-commercialization, financial constraints, and the inability
to be with one’s family and friends. The demands of shopping, parties,
family reunions, and house guests also contribute to feelings of tension. People
who do not become depressed may develop other stress responses, such as: headaches,
excessive drinking, over-eating, and difficulty sleeping. Even more people
experience post-holiday let down after January 1. This can result from disappointments
during the preceding months compounded with the excess fatigue and stress.
Coping with Stress and Depression During the Holidays
- Keep expectations for the holiday season manageable. Try
to set realistic goals for yourself. Pace yourself. Organize your time.
Make a list and prioritize the important activities. Be realistic about
what you can and cannot do. Do not put entire focus on just one day
(i.e., Thanksgiving Day) remember it is a season of holiday sentiment
and activities can be spread out (time-wise) to lessen stress and increase
enjoyment.
- Remember the holiday season does not banish reasons for
feeling sad or lonely; there is room for these feelings
to be present, even if the person chooses not to express them.
- Leave “yesteryear” in the past and look toward
the future. Life brings changes. Each season is different
and can be enjoyed in its own way. Don’t set yourself up in
comparing today with the “good ol’ days.”
- Do something for someone else. Try volunteering
some time to help others.
- Enjoy activities that are free, such as driving
around to look at holiday decorations; going window shopping without
buying; making a snowperson with children.
- Be aware that excessive drinking will only increase your
feelings of depression.
- Try something new. Celebrate the holidays in a
new way.
- Spend time with supportive and caring people. Reach
out and make new friends or contact someone you have not heard from
for awhile.
- Save time for yourself! Recharge your batteries!
Let others share responsibility of activities.
Can Environment Be a Factor?
Recent studies show that some people suffer from seasonal affective disorder
(SAD) which results from fewer hours of sunlight as the days grow shorter
during the winter months. Phototherapy, a treatment involving a few hours
of exposure to intense light, is effective in relieving depressive symptoms
in patients with SAD.
Other studies on the benefits of phototherapy found that exposure to early
morning sunlight was effective in relieving seasonal depression. Recent
findings, however, suggest that patients respond equally well to phototherapy
whether it is scheduled in the early afternoon. This has practical applications
for antidepressant treatment since it allows the use of phototherapy in
the workplace as well as the home.
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