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I’m a therapist, here are four things that make seasonal depression worse… and how you can cheer yourself up
As the holiday season approaches, many of us look forward to festive celebrations with loved ones, indulging in delicious treats, and getting into the spirit of giving. However, for some individuals, this time of year can be a source of immense sadness, anxiety, and despair. As a therapist, I’ve seen firsthand how seasonal depression, also known as Seasonal Affective Disorder (SAD), can wreak havoc on people’s mental health.
It’s essential to acknowledge that SAD is a legitimate condition, not just a case of the “holiday blues.” While it may be tempting to dismiss those feeling down as simply being grumpy or overindulging in sugar cookies, I’m here to tell you that this sentiment does an injustice to those struggling. In fact, research suggests that SAD affects approximately 4-6% of the general population, with women being disproportionately affected.
As we dive into the holiday season, there are specific factors that can exacerbate seasonal depression. Here are four things that make it worse and some tips on how you can lift your spirits:
1. **Social expectations**: The pressure to be merry, bright, and jolly can be overwhelming, especially when faced with an onslaught of invitations, parties, and get-togethers. If social events feel forced or obligatory, it’s crucial to prioritize self-care and set realistic boundaries.
Solution: Practice gentle assertiveness, politely declining invitations that don’t resonate with you, and investing time in activities that bring you joy.
2. **Financial stress**: The holiday season often brings increased financial burdens, from gift-giving to hosting events. This added pressure can amplify feelings of anxiety and guilt.
Solution: Set a budget, prioritize experiences over material gifts, and consider alternative celebrations that align with your values (e.g., a cozy movie night or a volunteer opportunity).
3. **Lack of natural light**: The shorter days and colder temperatures can significantly impact our mood and energy levels. This is particularly concerning for those who already struggle with SAD.
Solution: Invest in a high-quality light therapy lamp, take short walks during the day, or practice mindfulness exercises to focus on your breath and surroundings.
4. **Unrealistic expectations**: The media often portrays an idyllic holiday experience, complete with snow-covered landscapes, perfect relationships, and over-the-top celebrations. This unrealistic portrayal can lead to feelings of inadequacy and disappointment.
Solution: Reframe your expectations by acknowledging that the holiday season is not a competition or a benchmark for happiness. Focus on self-care, prioritize your own needs, and cultivate gratitude for what you already have.
If you’re struggling with seasonal depression, remember that you are not alone. There are countless resources available to help you cope, from therapy sessions to online support groups. By acknowledging these specific factors and implementing small changes, you can start to find solace in the holiday season.
As a therapist, I’ve witnessed the transformative power of self-compassion, and it’s my hope that by sharing these insights, you’ll be better equipped to navigate the holiday season with greater resilience and kindness towards yourself.
Source: www.dailymail.co.uk
