Is It Holiday Blues or Depression, and How Is It Affecting Your Thinking?
The arrival of winter and its accompanying early sunsets and colder weather can be a reminder of an upcoming joy-filled season of celebrations with family and friends. Or, for many people, it’s a time to face the challenges of stress and sadness.
And while the so-called “holiday blues” are common and may come and go quickly, feelings of sadness and melancholy that linger could be signs of seasonal affective disorder (SAD) or even depression. These are conditions that warrant special attention and perhaps the help of a mental healthcare provider. They may also affect your thinking skills and memory, in addition to your outlook.
“Seasonal change elicits many different emotions and reactions in everyone,” says Barbara Moscowitz, MSW, LICSW, a geriatric social worker at Massachusetts General Hospital (MGH) and founder of MGH’s Alzheimer’s Caregiver Program.
For many people the season is a time of joyous reunions and merry-making, but for others it can bring on family conflicts, stress, and sadness. But rather than ignore your feelings, take stock of your emotional and physical health.
“A careful review of emotional and functional symptoms with one’s physician will determine if intervention is needed, and what guidance will be provided,” Moscowitz says. “No one should feel uncomfortable or self-conscious about acknowledging that the holiday season is painful, as it rarely resembles the images that marketing experts invent to stimulate spending. One may choose to consult with professionals, or reflect on the season and take charge of the occasions rather than feel burdened by the messages and expectations of others.”
Making Sense of Symptoms
Everyone feels sad at some point, but normally those feelings don’t linger for days and weeks at a time, unless they are tied to an event such as divorce, the death of a loved one, or some other tragic event or circumstance. Feeling sad one night, but feeling good the next morning and for the rest of the week suggests a normal dip in mood and not depression.
Actual depression may or may not be related to anything specific, and it tends to hang on for long stretches at a time. Feeling sad or hopeless for no discernible reason is an important characteristic of depression, as are:
- Withdrawal from people and activities you once enjoyed
- Changes in sleeping and eating habits
- Low energy and fatigue
- Trouble concentrating
- Irritability, angry outbursts
- Anxiety and restlessness
- Feelings of worthlessness and fixating on past failures
- Feelings of hopelessness
Suicidal thoughts and feelings also can emerge with depression, and they cannot be ignored. The National Suicide Prevention Lifeline is 1-800-273-8255, and it is staffed 24 hours a day. If you would prefer to talk with someone face to face, see your doctor or get to your local emergency room or crisis center today.
What Is SAD?
Seasonal affective disorder is a type of depression that, as its name implies, comes and goes with the seasons. It usually starts in late fall and early winter, as the days get shorter and sunshine becomes scarce. SAD symptoms tend to fade in the spring and summer.
SAD symptoms are similar to those of other forms of depression, but the causes of SAD aren’t well understood. They may be related to imbalances of the hormone melatonin and the mood-related brain chemical serotonin. Low vitamin D may also be a factor.
Treatment options include light therapy and medications, such as selective serotonin reuptake inhibitors. Psychotherapy may also help.
Emotional Inventory
If you feel depressive symptoms coming on, or you’re anticipating stress and unease, Moscowitz recommends thinking about where those feelings come from and what may trigger them.
“As one inventories the events the past year, it’s important to recall one’s personal history of emotional triggers,” Moscowitz says. “Has the early darkness always felt sad? If so, what have been your strategies for coping. It’s helpful to recall what helped with the daily transition from sun to darkness as well as remember if a few weeks of employing personal coping strategies were helpful. Perhaps the most important first step is to note if the seasonal challenges are familiar or are the feelings and difficulties new.”
Reflecting on the joys and sad times of the previous year can be helpful to put the year in perspective and be ready for what’s ahead. “Change is constant, and it is extremely helpful to inventory the past year in order to be prepared for opportunities and challenges of the coming year,” she says. “Emotional preparation is key to managing the upcoming seasonal occasions that await everyone.”
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