Coping with holiday and winter blues

Christmas is traditionally associated with joy, happiness and spending quality time with family. However, for those who are coping with loneliness, anxiety and in some cases depression, the holiday season can be an extremely difficult time of year.

For individuals who are dealing with a season of firsts and loss- anything from the death of a loved one, a divorce or separation, or any major unexpected life change, the holidays are often hard to bear. 

Additional stresses related to the pressures of cultural traditions can be difficult to ignore. Society places high expectations on spending time with family, cooking extravagant meals and buying impressive gifts. While easy for some, this isn’t as achievable for others and can leave them feeling overwhelmed. Daily tasks can become specifically challenging for those whose functional levels are lower, making it hard to complete additional holiday activities.

Facilitating self-care is crucial for many people at this time of year. Plan ahead and set up restorative routines that can help manage added stresses or anxiety. Determine what activities bring you peace of mind, such as yoga or meditation, a nap, a walk, a warm bath, or reading a book and be sure to schedule them into your calendar. Avoid bingeing on food or alcohol, ensure you are getting enough sleep and are eating properly.

Set limits and boundaries in advance and don’t take on more than you can handle. Remember that saying “no” is perfectly okay, especially if you are feeling overwhelmed, but it’s also important not to isolate yourself. Reach out to a counselor, helpline, or a trusted friend or family member if you need someone to talk to. 

“If you recognize one of your family members suffering through the holidays, remember to be gentle and authentic,” says Jessica Baker, spiritual care practitioner at St. Joseph’s Health Care London who notes this is especially important for those who have recently lost a loved one. “Don’t focus on trying to push them to feel happy, allow them time to reflect and share a meaningful activity that would pay tribute to their loss.”

In addition to the stressful elements of the holidays, approximately 15 per cent of the population suffers from a mild winter form of Seasonal Affective Disorder (SAD). SAD is a specific syndrome, caused by a seasonal change and shorter days. Competing with the body’s natural instinct to hibernate, individuals with SAD suffer from low energy, indifference, apathy, increased need for sleep and cravings for high caloric and starchy meals. Even more debilitating is a full blown form of Winter Depression, a ruthless form of SAD that requires clinical care due to suicidal thoughts or severe decreased functional level.

“SAD is a serious longstanding condition which may steal three to four months of life every year in those affected,” says Dr. Iouri Rybak, psychiatrist in the Mental Health Care Treatment and Rehabilitation Program at St. Joseph’s Parkwood Institute. “Due to its nature, the illness can interfere with jobs, relationships and parenting. The positive news is that it can be effectively treated and even prevented. If you feel as though your life is significantly affected by depression in the late fall and winter, you should make an appointment to see a physician.”

While challenging, there are simple remedies to help ease the symptoms for those suffering with SAD, including steps that can be taken to keep mood and motivation levels elevated throughout the shorter days. 

One remedy is bright light therapy, where projected light from a special bulb mimics the healthy spectrum of natural rays of the sun, helping to elevate mood. To use light therapy effectively, the lamp instructions should be followed closely. The most common recommendation is 30-minute light exposure as early as possible in the morning. Bright light therapy lamps are available for purchase at local pharmacies and light stores.

Other ways to avoid the winter blues include simply turning on the lights, even during the day. Taking advantage of the morning light can sometimes trick your brain into feeling the spring sunrise. Light is a major pace maker in the human body and can reset your biological clock. The more light in the environment, the better. 

“And don’t forget about the importance of exercise,” adds Dr. Rybak. “Physical activity is known to be a strong antidepressant.”