Seasonal depression: symptoms and how to manage

The winter holiday season can be a stressful time. With darker, colder days you may be feeling depressed or overwhelmed. Here's everything you need to know about seasonal depression.

What is major depressive disorder with seasonal pattern?

Major depressive disorder, commonly referred to as MDD, is when someone experiences a depressed mood or a loss of interest in almost all activities. You may also experience changes in:

• Appetite.
• Sleep.
• Energy.
• Feelings of hopelessness/worthlessness.
• Difficulties making decisions/concentrating.
• Thoughts or attempts to commit suicide.

Seasonal pattern refers to recurring MDD during a specific time of year. Symptoms disappear sometime after that season. Cold weather and less exposure to sunlight play a role in winter seasonal depression.

What impacts holiday depression?

Alcohol

Many holiday celebrations involve drinking, leading to an increase in alcohol intake. Alcohol is a depressant, and studies show it negatively impacts behavioral health, even mimicking health disorders. Alcohol also impacts your sleep. Sleep is important to your overall health, and poor sleep puts you at high risk for heart disease, diabetes and behavioral health.

Remember to drink responsibly at holiday events. Try limiting alcohol to one drink per hour and drink a glass of water or a non-alcoholic drink in between.

Social media

Social media can also play a role in holiday depression. When we compare ourselves to others, see ads for upcoming activities or new items to purchase, we can feel a lot of pressure to keep up with it all.

• Place limits on your social media usage.
• Remove apps off your phone.
• Set timers.
• Keep your phone out of sight for a period of time.

Relationships

Strains in relationships can lead to extra stress during the holiday time, especially involving family. Family conflicts over holiday expectations can trigger unhealthy communication patterns like avoidance, passive aggressiveness and heated arguments. Additionally, the winter holidays can be difficult for those without valued relationships, loved ones nearby or are experiencing grief.

Tips for coping with the holiday blues

Surround yourself with support. Having a healthy, supportive network of family and friends can help you during the winter holiday season. If you want to build your network of trusted relationships, use celebrations and gatherings as an opportunity to meet new people or reconnect with old friends.

There are so many online support groups too. You don’t have to leave the comfort of your home to make valuable connections.

Start and end your day with movement. Try to do a small self-care activity for yourself daily. This might mean you say no to some activities to create time for yourself. Practice intentional exercise and movement that is not used to punish yourself for eating certain types or amounts of food.

Picking out your movement the night before helps prepare your for the next morning. On busy days try for 10-minute workout. When you have more time, you can work out for longer. The important part is that your day includes movement and keeping a routine.

Keep soothing items on hand. Bring a small pleasurable item to stressful gatherings or events. Connect to your five senses: touch, taste, hear, see and smell. These items can be discrete, like a picture of someone you love, an essential oil, a favorite song to sing in yourself, peppermints, gum or a grounding stone or crystal.

There can be so much guilt and shame surrounding holiday expectations, and you have to actively confront those thoughts and feelings when they creep up. Sometimes the best thing we can do for our loved ones is make sure we are taking good care of ourselves.

When to seek professional help for holiday depression?

Many people experience some symptoms of depression around the holidays, and it might not mean that you meet the criteria for a diagnosis. If you are experiencing new or worsening symptoms that last at least two weeks and occur daily or nearly daily, you should connect with your primary care provider or a behavioral health professional.

If your symptoms interfere with your daily life (work, relationships, self-care) or you have thoughts about suicide, you should seek help from a behavioral health professional right away.

The National 988 Suicide and Crisis Lifeline is available 24/7.