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Health Corner

Seasonal Depression

The expectation that holidays are joyful times with families gathered round the Christmas tree is imbedded in our culture and tradition.  However, the reality for many people is that many variables: family strife, workplace stress, economic factors, global conflict, personal situations, etc.,  can impinge on what might otherwise be a joyous season.  For some individuals, feeling less than joyful causes them to feel even more out of step with others and can compound feelings of depression.

If you know you are not quite getting into the “spirit” of the season, here are some coping strategies that may be helpful:

1.  Provide and take advantage of social support. If one is feeling isolated or down, family members, friends or congregation members can provide support and companionship. Moreover, quite often it is helpful to learn that one is not alone in feeling blah and blue.

2.  Be realistic. As families change and grow, traditions may need to change as well. Hold on to those family rituals that are most important —a special food or holiday activity—but understand that some may no longer be possible. If this holiday was different than you intended, or different from those you have experienced in the past, appreciate it for what it was, not what you had thought it would or should be.

3.  Resolve to stick to a budget in the future and plan ahead. Before you go shopping, decide how much money you can afford to spend on gifts and other items, and then stick to your budget. Donate to a charity in someone's name, consider giving homemade gifts, or start a gift exchange to limit the number of gifts you must buy.

4.  Remember to get plenty of sleep and schedule time for physical activity. Walk in the sunlight during the warmest part of the day. Gear down in the evening before bedtime. Take a walk at night (properly attired, of course) and stargaze. Listen to soothing music. Mediate. Pray. Find something that clears the day from your mind, slows your breathing and restores your calm.

5.  Rethink resolutions. Making resolutions can set you up for failure if they are not realistic. Instead of resolving to change your whole life around to make up for the excesses of the last couple of months, try to return to your basic life patterns and routines. Choose resolutions that help you feel valuable and provide more than brief moments of happiness. Commit yourself to a healthier lifestyle and make small, easy changes toward that process. Remember that some of the most helpful resolutions are based on positive things you resolve to do—new habits you plan to form—not just resolving not to do certain things.

6.  Give yourself a break and forget about perfection. Expect and accept human imperfections (including your own).

7.  Remember, a key to minimizing holiday stress and the blues is awareness that the holidays are stressful and can make you sad, despite the glitter and glamour and festivities.

8.  Seek professional help if you need it. Despite your best efforts you may find yourself feeling persistently sad, anxious, plagued by physical complaints, unable to sleep, irritable, hopeless and unable to face routine chores. If feelings of anxiety, sadness and lack of energy or changes in life routine—sleeping, eating, or working—last for several weeks, professional help may be needed.

Resource: Health Ministries—Presbyterian Church