Mental Health Basics





Holiday Depression & Stress


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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