Winter Blues & Seasonal Affective Disorder
By Kasey Patton, WHNP, PMH-C
Happy New Year or is it? The snow is on the mountains, we just finished singing Auld Lang Syne, and our New Year’s resolutions are already forgotten. The holiday season is wrapping up and hopefully it was joyous,
and you were surrounded by (at least) your immediate family. The stress of the holiday season is usually tough enough but with the current pandemic and all the uncertainty that comes with the ever-changing social distancing requirements and travel precautions, it can seem overwhelming to add anything more to our already uncertain worlds. With so much uncertainty, it can be hard to sort through it all…finding your child’s favorite blanket in a pile of laundry, or the right outfit that matches your new selection of COVID masks.
Fortunately, there are many things that you can do to help decrease stress. First, be generous. Not the kind of generosity that comes from your wallet or is wrapped in pretty paper. Be generous with your smile, your kindness. It can be contagious, helping somebody else, as well as making you feel better. Be patient when the lines are long and slow at the store, give the cashier your best smile (even if they can’t see it under your mask) and try to understand how frustrat-ing or overwhelming their day is too. Make sure that you give compliments to those who could use it, somebody with a fabulous outfit or your coworker who is going the extra mile today. We can all use the extra sparkle in our lives right now!
Let us not forget the power of further extending your kindness, encouragement, and good wishes to those we may not know, but who need extra support throughout the year. Our local food banks need donations and support now more than ever with so many of those in our community who have had reduced hours or layoffs due to the global pandemic. It may often seem like we are powerless to help overcome the many negative aspects that this has had on our lives, but this couldn’t be further from the truth! Call your local shelter or nonprofit that helps those in need and find out what they need now that the holidays are coming to an end.
Perspective is important when our frustrations begin to overwhelm us.
It is important to try to keep a positive attitude about your current situation. Remember that the dinner party or family gathering you had hoped to host or attend in December will be that much more joyous when you are finally able to gather and celebrate all that we are now truly thankful for. If other things are going wrong, stop and think about what this situation will feel like one year from now. Is it something to look back and laugh about? Will we have tall tales to tell around the fire during the next holiday season about who came closest to running out of the all-important toilet paper? Can you send out a COVID themed New Year’s card or photo that makes someone a thousand miles away laugh out loud and forget their stress for a few moments?
But what if it is more than just stress?
Sometimes depression or anxiety that starts around the holidays is clinical depression called Seasonal Affective Disorder or SAD. SAD results from a change in a person’s body due to lower amounts of daylight. The amount noted with the population varies from 1.4% in Florida to 9.9% of the population in Alaska. The most common symptoms associated with SAD during the winter are difficulty waking up in the morning, overeating (especially carbohydrates), not wanting to spend time with family or friends, and a lower sex drive. These physical feelings can lead to despair and overall sadness.
The main difference between SAD and holiday stress or winter blues is that SAD will occur regardless of social obligations or a holiday and will persist long past the New Year. The symptoms may also be more severe and even noticeable to friends and family. It is important to speak with your health care provider if you are experiencing depression or anxiety that seems out of proportion for what is going on around you.
There are many natural treatments available as well as medications. Exercise and exposure to natural or artificial light can be helpful and is recommended if you notice your mood begins to shift. It is also important to reach out to a friend or family member if you suspect that they are struggling with stress, depression, or anxiety. A kind word or gentle suggestion to visit with their doctor can go a long way.
In summary, holidays can be a time of great joy and happiness for some, but for others it can bring sadness, anxiety, or great stress. We all need to remember to focus on joy, not put too much on our plate, and help others who may need an extra hand navigating the next few months. A shift from a negative attitude to a more compassionate and kinder outlook can make all the difference.