For many people, the season forever known as joyous, peaceful and the "most wonderful time of the year" is just the opposite: lonely, stressful and emotionally draining. Seasonal depression, or the holiday blues, is a common reaction to the hustle and bustle of the holidays.

 

The triggers for seasonal depression are plentiful: stress, fatigue, being far away from (or perhaps too close to) family and friends, financial constraints or even the post-holiday let-down after Jan. 1.

 

"You've got all kinds of things going on during this time of year, and often, people put unreal expectations on themselves," said Jeanette David, disaster mental health services coordinator with the Georgia Department of Behavioral Health and Developmental Disabilities (DBHDD).

 

Depression is a serious condition for millions of people at all times of the year. About one in 10 U.S. adults experience it, according to the Centers for Disease Control and Prevention (CDC).

 

Many people who feel down during the holidays don't have major depression, but the warning signs can be the same. According to the National Institutes of Mental Health, symptoms include persistent sadness, anxiety or emptiness; feelings of guilt or hopelessness; fatigue; insomnia; thoughts of suicide; and loss of interest in things that were once pleasurable. People who experience depression or anxiety throughout the year may be more at risk during the holidays, too.

 

Although the holiday blues are common, they are also preventable. David said it helps to plan some ways to cope ahead of time.

 

"Stress and depression can be avoided if people just do some simple things to take care of themselves," she said.

 

Start by keeping your expectations for the holiday realistic. Don't focus too much on having the perfect Christmas Day or New Year's Eve. Remember that activities can be spread out and enjoyed over the many days in the holiday season.

 

Similarly, be reasonable about what you can accomplish. Make a list of the season's activities and events, and then prioritize the important ones. Organize your time, keep your budget in mind and try to set realistic goals for yourself.

 

Besides making plans for the upcoming holidays, a big part of the season lies in looking back at memories of holidays gone by. It's easy to spend time mulling over past failures or comparing today with the "good old days." Try not to dwell too much on years past; instead, find ways to feel good about this year's holiday. Try volunteering to help people in need or seek out new, fun ways to celebrate.

 

Just as at any other time of the year, taking care of your physical health is a great way to battle stress and depression. Be aware that drinking alcohol excessively or eating too much usually only increases feelings of depression. Instead, try to maintain a healthy diet, get plenty of sleep and get regular exercise. Dozens of studies have shown that physical activities such as walking, yoga or even cleaning house have positive effects on mood and stress levels.

 

Finally, recognize that feelings of sadness or loneliness may not fade just because the holidays have arrived. For Georgians who feel they need urgent help for a mental health emergency, DBHDD operates the Georgia Crisis and Access Line (GCAL), a service staffed with professional social workers and counselors 24 hours per day. To contact GCAL, call 1-800-715-4225 or visit  www.mygcal.com.
 

-Story by Carrie Gann, DPH Communications