Seasonal Affective Disorder after the Holiday Season. Remember the Reason — Stay Sober, Stay Strong!

Seasonal Affective Disorder

Many people feel sad during or after the holiday season and can often be called the “winter blues”.  Remember all we do to navigate the holiday season with resources available year-round.  If you feel it is beyond the holiday rush, then visit the National Institutes of Mental Health “Seasonal Affective Disorder” web page for more resources.  Seasonal Affective Disorder – National Institute of Mental Health (NIMH).

Not every person with SAD experiences all the symptoms listed below. Learn about signs and symptoms of depression.

Symptoms of depression can include:

• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
• Thoughts of death or suicide or suicide attempts

For winter-pattern SAD, additional symptoms can include:

• Oversleeping (hypersomnia)
• Overeating, particularly with a craving for carbohydrates, leading to weight gain
• Social withdrawal (feeling like “hibernating”)

For summer-pattern SAD, additional symptoms can include:

• Trouble sleeping (insomnia)
• Poor appetite, leading to weight loss
• Restlessness and agitation
• Anxiety
• Violent or aggressive behavior

Winter-pattern SAD should not be confused with “holiday blues”—feelings of sadness or anxiety brought on by stresses at certain times of the year. The depression associated with SAD is related to changes in daylight hours, not the calendar, so stresses associated with the holidays or predictable seasonal changes in work or school schedules, family visits, and so forth are not the same as SAD.

The Holidays may be over but we still need these resources continue year round!

Navigating the Holiday Season

This holiday season, a time often associated with family gatherings and festive celebrations, can be particularly challenging for those experiencing loneliness. The emphasis on togetherness and gratitude can amplify feelings of isolation for individuals who are alone or estranged from loved ones. The absence of social connections during this period can lead to a heightened sense of sadness and disconnection.

Spending the holidays alone or feeling depressed can be tough, but there are ways to make this time more manageable and even enjoyable. Here are some tips:

1. Create New Traditions: Instead of focusing on what you might be missing, try creating new traditions that you can look forward to. This could be anything from cooking a special meal to watching your favorite movies.
2. Stay Connected: Reach out to friends and family through phone calls, video chats, or social media. Even a short conversation can lift your spirits and help you feel less isolated.
3. Volunteer: Helping others can provide a sense of purpose and connection. Look for local opportunities to volunteer, whether it’s at a food bank, animal shelter, or community center.
4. Practice Self-Care: Take time to do things that make you feel good. This could be taking a warm bath, reading a book, or practicing mindfulness and meditation.
5. Get Moving: Physical activity can boost your mood and energy levels. Try to incorporate some form of exercise into your daily routine, whether it’s a walk, yoga, or a home workout.
6. Limit Social Media: Social media can sometimes make feelings of loneliness worse. Try to limit your time on these platforms and focus on activities that make you feel good.
7. Seek Professional Help: If you’re struggling, don’t hesitate to reach out to a mental health professional. Therapy can provide support and strategies to cope with difficult emotions.

Navigating the Holiday Season in Recovery

The holidays can be particularly challenging for those trying to stay sober due to several factors:

1. Social Pressure: Many holiday gatherings involve alcohol, and there can be pressure to join in the drinking to feel part of the celebration.
2. Family Dynamics: Family interactions can sometimes be stressful, and people might turn to alcohol as a way to cope with difficult emotions or conflicts.
3. Tradition and Habit: For some, drinking during holidays has become a tradition, making it harder to break the habit.
4. Emotional Triggers: The holidays can bring up a range of emotions, from joy to sadness, which can trigger the urge to drink.
5. Availability of Alcohol: Alcohol is often readily available at holiday gatherings, making it more tempting.

Maintaining sobriety can be challenging, but with the right strategies, it’s definitely possible. Here are some tips to help you stay on track:

1. Plan Ahead: Identify potential triggers and have a plan for how to handle them. This could include having an exit strategy if things get overwhelming.
2. Bring Your Own Drinks: Bring non-alcoholic beverages that you enjoy. This ensures you have something to drink and helps avoid questions about why you’re not drinking.
3. Set Boundaries: Clearly communicate your commitment to sobriety to family and friends. Let them know your limits and ask for their support.
4. Stay Busy: Engage in activities that keep you occupied, such as helping with cooking, playing games, or going for a walk.
5. Practice Self-Care: Make sure to take time for yourself. This could include meditation, exercise, or simply taking a break from the festivities.
6. Connect with Others in Recovery: Spend time with people who understand your journey. This could be through a support group or a sober friend.
7. Have a Support System: Reach out to a trusted friend or family member who understands your situation. Having someone to talk to can make a big difference.
8. Avoid High-Risk Situations: If you know certain gatherings will be too challenging, consider skipping them or finding an alternative way to celebrate.

Resources:

Supporting your mental health during the holiday season – SAMHSA