Smooth your mood during the holidays
The holiday season can be overwhelming. Here are some ideas for lightening the load and combatting seasonal stress and depression.
The holidays can be tough on people’s mood. Besides the stress of shopping, parties and family gatherings, millions of adults in the U.S. get SAD — seasonal affective disorder, a form of depression related to less sunlight and lower temperatures.
Tame the holidays
Many people feel overwhelmed and stressed at some point during the holidays. Here are some tips to help reduce your stress and be of good cheer.
1. Keep up healthy habits. Make a pact with yourself during the holidays. For example, decide that you’ll move more and do something active every day over the next three weeks. Take it a step further, and pledge to start the day with a healthy breakfast, limit the sweets and get at least seven to nine hours of sleep each night.
2. Beware of seasonal sweets. The holidays often dish up extra helpings of less-than-healthy treats. Try preparing healthy snacks that are ready to eat when the urge to snack strikes. If you’re hosting a holiday party, challenge yourself to make delicious and healthier options using these recipes and cooking tips.
3. Stay active. Instead of beating yourself up about missing a workout, sprinkle some healthy activities into your daily routine. For example, if you’re working from home, ride your bike or take a walk around your neighborhood during a lunch break. If dinner is going to be a feast, opt for a light lunch, then take a brisk walk after dinner.
4. Give yourself space and grace. Try not saying “yes” to all that is asked of you. Make realistic holiday plans and to-do lists and learn what you can “let go.” Take some “you time” and set aside time for a book you’ve been meaning to read or show you’ve wanted to watch.
5. Give thanks. Note your blessings big or small. Grab some paper or a notebook and write down anything you feel grateful for. Try jotting down all the things that went right today. Savor those grateful feelings and feel good about yourself.
6. Make a plan for the new year. Reset for the new year — but don’t go dashing through your to-do list too fast, or you might not stick to your plan. Lay out realistic, sustainable steps for the months ahead. For example, start a daily walking routine before you set your sights on that marathon.
During this upcoming holiday season, find ways to address the causes of your stress and be sure to make time for things you enjoy.
Unraveling seasonal depression
It's unclear what causes seasonal depression, though some studies suggest people may have trouble regulating serotonin, a neurotransmitter that helps regulate mood and is affected by exposure to sunlight. Other studies suggest people with SAD produce too much of the hormone melatonin, which can increase sleepiness.
Both melatonin and serotonin are tied to how the body handles night-day cycles. Symptoms increase as winter approaches and recede with the start of spring.
"One of the things that's unusual about SAD is that it's the only form of depression where we know the trigger, which is a lack of environmental light," said Robert Levitan, the Cameron Holcombe Wilson chair in depression studies at the Center for Addiction and Mental Health and a professor of psychiatry at the University of Toronto.
People who experience seasonal depression may help ward it off by taking antidepressants as the weather begins to change, said Thea Gallagher. She’s a clinical assistant professor in the department of psychiatry at New York University Grossman School of Medicine/NYU Langone in New York City.
Others may not experience depression strong enough to require medication, but they can still take preventive steps to offset symptoms.
Light therapy – exposing people to bright light every day to make up for the lack of natural light – has been shown to be effective, she said. Typically, this is done first thing in the morning for 30 to 45 minutes. The lights are about 20 times brighter than indoor lighting but filter out damaging UV light for safety.
"Getting out and seeing other people also can help, Gallagher said. “Be intentional about socializing and self-care.” Psychotherapy, mindfulness to reduce stress and anxiety, and meditation also can be helpful," she said.