The holidays can be tough for us in a “normal” year, but this year could be even more difficult. Let’s take a look at the difference between depression, seasonal affective disorder (SAD) and the “holiday blues” and what you can do to be proactive about taking care of your mental health this season and throughout the year.
Depression (source: https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007)
Clinical depression is a mood disorder that can occur once or persist throughout a person’s lifetime. Symptoms can include:
· Long lasting feelings of sadness or hopelessness
· Feelings of inadequacy or worthlessness
· Loss of interest in things once enjoyed
· Restlessness and anxiety
· Exhaustion
· Weight loss or gain
· Trouble concentrating
· Suicidal ideation
Often a long-term strategy of talk therapy and/or medication is what’s necessary to mitigate and minimize the effects of clinical depression. People with clinical depression can live healthy and happy lives with the right treatment so don’t lose hope. Seeking help from medical professionals, loved ones and trusted advisors can make a difference. If you ever feel like you could hurt yourself, call 911 immediately or call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255).
Seasonal Affective Disorder (SAD) (source: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651)
SAD is a depressive condition that occurs at the same time every year somewhere around the change of seasons from fall to winter.
Symptoms may include:
· Low energy
· Trouble sleeping
· Feelings of depression all day, every day during the winter months
· Hopelessness
· Suicidal Ideation
Symptoms specific to SAD:
· Weight gain
· Carb cravings
· Oversleeping or needing lots more sleep
· General exhaustion
It’s okay to feel down any time of the year but especially at the change of seasons when there is less daylight and the weather makes getting outside more difficult but if any of the above symptoms persist for several days at a time, it might be a good idea to talk to your doctor.
Light therapy, medication and talk therapy can help those who suffer from SAD.
Holiday blues/stress (source: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544)
For most of us, the holidays are busy and somewhat stressful. The burden of an increase in Coronavirus cases is sure to make this year even harder.
Here are a few steps we can take to help ease those feelings:
· Reach out to loved ones or trusted people like clergy when you feel lonely or isolated.
· Own your feelings. It’s okay to feel bad and it’s okay to cry when you need to. No need for a stiff upper lip.
· Set realistic expectations. Nothing is perfect, especially this year. When you let those expectations go, life becomes easier.
· Don’t overspend. There’s no need to go into debt from gift giving.
· Eat healthy and on a regular schedule.
· Get plenty of sleep.
· Get regular exercise.
· Talk to a therapist. It’s okay if you need therapy every once in a while, or all the time. Talking about your holiday stressors with a pro could help ease your mind.
· Make time for things you like. Read a book, go for a walk or call a friend and have a nice chat.
Taking charge of your mental health is one of the nicest gifts you can give yourself any time of the year. Talking to your primary health care provider can be an important first step to help you navigate your mental health as well as your physical health. Let us know if we can help!
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook or visit us at revanhealth.com.