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I’m a therapist, here are four things that make seasonal affective disorder (SAD) worse – and how you can cheer yourself up
As the holiday season approaches, many people experience a heightened sense of stress and anxiety. However, for some individuals, this time of year can also bring on or exacerbate symptoms of seasonal depression, often referred to as Seasonal Affective Disorder (SAD). As a therapist, I’ve worked with numerous clients who struggle with these feelings during the winter months. In this article, I’ll highlight four factors that can make SAD worse and provide some tips on how you can boost your mood and find joy during the holiday season.
1. **Social Pressure**: The pressure to participate in festive activities, attend parties, and keep up with social media updates can be overwhelming for those who already struggle with low self-esteem or feelings of isolation. As a therapist, I’ve seen how the constant stream of seemingly perfect holiday celebrations on social media can contribute to increased feelings of inadequacy and despair.
To cope: Limit your exposure to social media, and focus on activities that bring you joy and comfort. It’s okay to say no to events or gatherings that make you feel anxious or stressed.
2. **Financial Stress**: The added financial burden of gift-giving, holiday travel, and increased expenses can be particularly challenging for those who are already struggling financially or have a history of trauma related to money. This stress can manifest as feelings of anxiety, irritability, or even depression.
To cope: Set realistic budget goals and prioritize self-care over material gifts. Consider alternative activities like volunteering, cooking with loved ones, or engaging in free outdoor activities.
3. **Lack of Sunlight**: The shorter days and colder weather during winter months can be a significant trigger for those who experience SAD symptoms. Light therapy has been shown to help alleviate these feelings by mimicking natural sunlight. However, it’s essential to consult with a healthcare professional before starting any new treatments.
To cope: Invest in a light therapy lamp or seek the advice of a therapist who specializes in SAD treatment. In the meantime, try to incorporate more natural light into your daily routine, such as taking short walks during sunny periods or using full-spectrum lamps.
4. **Unmet Expectations**: The relentless emphasis on perfection and joy during the holiday season can create unrealistic expectations for those already struggling with self-doubt or low self-esteem. It’s crucial to recognize that it’s okay not to be merry all the time, and that your emotions are valid.
To cope: Practice self-compassion by acknowledging your feelings and reframing them as a normal response. Prioritize activities that bring you peace and comfort, even if they don’t involve festive celebrations.
In conclusion, it’s essential to remember that SAD is a real mental health condition that affects millions worldwide. By recognizing the factors that can exacerbate these symptoms and taking small steps towards self-care and acceptance, you can take control of your well-being during this challenging time of year.
As a therapist, I’ve seen firsthand how addressing these underlying issues can lead to a more joyful and fulfilling holiday season. So, go ahead and prioritize yourself – you deserve it!
Source: www.dailymail.co.uk
