Holiday Blues: Understanding Seasonal Affective Disorder (SAD) During Christmas

From twinkling lights to festive songs, many look forward to reconnecting with loved ones and making memories during the holidays. However, for some, the season brings about feelings of sadness, stress, and isolation - a condition called Seasonal Affective Disorder (SAD), sometimes referred to as the "holiday blues."

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While the season may appear festive, many feel burdened by holiday stress and societal expectations. Cultivating a healthier mindset, like adopting an eco-conscious mindset, can alleviate some pressures, helping you shift focus to more meaningful, less commercial aspects of the holiday season.

This article delves into what SAD is, why it tends to worsen during the holidays, and how to manage the emotional toll it can take.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD), a type of depression, typically occurs during the fall and winter months when daylight hours are shorter. As sunlight decreases, it can affect a person’s circadian rhythms (biological clock), disrupt serotonin levels (which influence mood), and lead to an imbalance in melatonin (which regulates sleep).

People with SAD experience mood changes, lethargy, irritability, and difficulty concentrating. It is more than just feeling a little down during winter—it’s a serious condition that can interfere with daily life.

Although SAD can happen at any time of the year, it is more common in late autumn and winter. In fact, it tends to peak around the holiday season, which may be a result of both environmental factors (lack of sunlight) and societal pressures.

Holiday Blues vs. Seasonal Affective Disorder

While SAD is a form of clinical depression, holiday blues refer to temporary feelings of sadness, anxiety, or stress related to the holiday season. The holiday blues are often triggered by factors such as financial pressure, loneliness, family conflicts, or the overwhelming demands of shopping, cooking, and attending gatherings.

It’s essential to differentiate between the two because the management strategies for SAD may differ from those of holiday blues. That said, the two conditions can overlap, with holiday stress amplifying the effects of SAD, and vice versa.

Causes of SAD and Holiday Blues During Christmas

Several factors contribute to why some people feel down during the Christmas season, particularly when dealing with SAD:

• Lack of Sunlight: The shortened days of winter reduce the amount of sunlight exposure, which can impact mood and energy levels. The lack of sunlight can lead to lower serotonin levels for mood regulation, resulting in feelings of sadness and depression.

• Pressure for Perfection: Many people feel the need to make the holidays perfect for themselves and their families, leading to stress and exhaustion. 

• Financial Strain: The commercialized nature of Christmas, with its emphasis on gift-giving and holiday experiences, can lead to financial stress. 

• Isolation and Loneliness: For some, the holidays can be a reminder of lost loved ones or strained family relationships. Those who live far from family or who have recently experienced a breakup, death, or divorce may feel particularly isolated during this time. 

• Unhealthy Eating and Drinking: Holiday feasts, parties, and gatherings often involve rich food and alcohol consumption. While enjoyable at the moment, these indulgences can cause sluggishness, fatigue, and mood swings afterward, contributing to feelings of depression and low energy.

Symptoms of SAD During the Holidays

The symptoms of SAD may manifest differently from person to person, but they commonly include:

• Persistent sadness or feelings of hopelessness
• Loss of interest in activities once enjoyed
• Low energy and lethargy
• Difficulty sleeping or oversleeping
• Changes in appetite or weight
• Difficulty concentrating
• Irritability or feelings of anxiety
• Withdrawal from social activities

If these symptoms last for two weeks or more, it is advisable to consult a healthcare professional, as it may indicate SAD or another form of depression.

Coping Strategies for SAD and Holiday Blues

Managing SAD and the holiday blues requires a holistic approach that addresses both emotional well-being and physical health. Check out some tips to help you cope:

• Maximize Sunlight Exposure: Since SAD is closely linked to reduced sunlight, going outside during daylight hours can help. Take a walk in the morning, sit near windows, or consider using a light therapy box, which mimics natural sunlight.

• Stick to a Routine: The holiday season can disrupt your daily schedule, but maintaining a regular routine for sleeping, eating, and exercising can help regulate your mood.

• Explore Natural Remedies: Some individuals find relief from stress and anxiety by exploring plant-centric wellness with products containing CBD or THC, which is known to have mood-enhancing and calming effects. These products can help promote relaxation and ease sadness during the holiday season.

• Limit Holiday Obligations: If the holiday season is overwhelming, it’s okay to say no. You don’t have to attend every gathering or take on all the holiday tasks yourself. Set realistic expectations and delegate when possible.

• Stay Connected: Loneliness can exacerbate the holiday blues, so make an effort to stay connected with friends and family. Even if you're far away, video calls or online meetups can provide emotional support.

• Be Mindful of Alcohol and Sugar: While it’s tempting to indulge in holiday treats and alcoholic drinks, these can lead to mood swings and energy crashes. Keep your diet balanced, and consume these in moderation to avoid contributing to feelings of depression.

• Consider Professional Help: If you find it difficult to cope, it’s essential to seek help. A therapist can provide strategies to manage SAD, such as cognitive-behavioral therapy (CBT), or prescribe antidepressants if necessary. Talking to a healthcare provider is also important to rule out other underlying health conditions.

Final Thoughts

While the holiday season can be challenging for those with SAD or the holiday blues, it’s possible to manage these feelings with the right approach. Taking care of your mental and emotional well-being is the best gift you can give yourself.

Don’t hesitate to reach out for support from friends, family, or a mental health professional. By recognizing the signs of SAD and taking proactive steps, you can find joy and peace even during the darkest days of winter.

ABOUT THE AUTHOR

Bash Sarmiento is a writer and an educator from Manila. He writes laconic pieces in the education, lifestyle and health realms. His academic background and extensive experience in teaching, textbook evaluation, business management and traveling are translated in his works.