By: Dr. Ariel K. Hernandez
Entering the holiday season can be a magical and exciting time for some people. For others, it can bring about feelings of sadness and stress. These feelings can be overwhelming and challenging, leaving people isolated and sometimes feeling hopeless. The shift that you notice during certain season is not just in your head. Seasonal depression is a real thing! Many people struggle with putting a label on feelings, often due to societal or familial expectations to “push through” or minimize their emotions. Whether your upbringing denied space for your feelings, or you were taught to suppress your emotions, it is imperative to recognize that seasonal depression is legitimate and that you are not alone in your experience.
Seasonal depression, formally known as seasonal affective disorder (SAD), is a type of depression that occurs during specific times of the year as outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). One of the primary contributors to SAD is the decreased sunlight during the seasonal months, such as fall and winter. The decrease in sunlight can result in a disruption to the circadian rhythm, a decrease in serotonin levels (a neurotransmitter that impacts mood), and an increase in melatonin production. Getting dark earlier essentially can make a person feel more tired. The decrease in daylight for many also results in a reduction of productivity. We then add psychosocial factors, such as stressors associated with work or school deadlines and all before the beginning of the holidays and New Year, and it call all start to feel like “too much”. Holidays can also create mixed feelings. While it can be a time of celebration; for others, being around family dynamics can trigger old feelings and unhealthy dynamics. It can also serve as a remembrance of lost relationships, triggering feelings of loneliness. Additionally, the holiday season can bring about increased financial pressures which then further the mental load.
Understanding SAD: Causes and Solutions
Seasonal Affective Disorder (SAD) can be a result of a variety of factors: genetic predispositions, individual brain chemistry, and environmental or psychosocial factors. Whether you want to call it SAD or just that time of year when you are feeling a little down or stressed, awareness of mood shifts can be instrumental in moving toward a solution. Denying feelings/emotions or ignoring warning signs can also create a further decline in our mood. Radical acceptance of their reality and the impact of such feelings can be starting strategies to help cope with the symptoms associated with seasonal depression.
How to Navigate SAD
What are some basic strategies to help navigate SAD?
- Create a routine/schedule. A routine can help consistency, productivity, feelings of self-efficacy, and create stability during times of emotional fluctuation.
- Go outside! Try to get natural light as much as possible, including going outside or using light therapy devices.
- Staying physically active and exercising can create a significant endorphin release and increase serotonin levels, which counteract depressive feelings.
- Eat well. Eating healthy and eating enough food can majorly impact emotional stability. The proper nutrients can increase brain function, mood regulation, and boost energy levels.
- Social support. Even when you may not feel like it, creating a balanced social life can be meaningful. Remember that when in depressive thoughts and feelings, the inclination in that mood is to isolate. This can further depressive symptoms.
- Time management: being proactive about organizing your time, setting clear goals, and prioritizing tasks can help reduce feelings of overwhelm and help with focus.
- Be mindful of your self-talk. The way you speak to yourself has a large impact on how you feel.
- Don’t be afraid to seek professional help. Therapy can be a useful tool for regulating and supporting difficult feelings.
This time of year, pay close attention to your inner dialogue. Negative self-talk or self-deprecation will only intensify negative feelings. While it may feel uncomfortable, validate your feelings, accept their reality, and move toward a solution. Know the feelings are not just in your head. Although you may not control the sun or how dark the afternoon becomes, you have control over working on your feelings and moving toward health and wellness.
Tis the season to take proactive steps and prioritize self-care and mental health. Seasonal Affective Disorder is a challenge. If you or someone you know is struggling, do not hesitate to reach out for support. Together, we can create light in the darker days!
