Seasonal Affective Disorder: Surviving the Holidays

One Autumn a few years ago, I experience a change in my body that seems to sync up with the change of the season from summer going into fall. I noticed I wasn’t as energized as I was during the summer, my enthusiasm for going to the gym faded slightly, and an unrecognizable “slowness” started to creep in. I didn’t put my finger on it until I started to research what effects seasons can have on some people.

As the seasons change across most of the world, we can feel the effects of these changes on our bodies, emotions, and mental health. On average about 10-20% of people living the northern hemisphere experience Seasonal Affective Disorder (SAD) and a higher percentage experience the “winter blues”, which is not an official diagnosis. Currently SAD is taken a lot more serious, as it is considered “major depression with a seasonal pattern” and affects women 4 times as much as men.

What are some common symptoms of Seasonal Affective Disorder? 

• Loss of energy
• Social isolation
• Depression
• Changed eating habits
• Loss of interest in activities, including sex
• Mood swings
• Negative outlook on life

During the winter months, these symptoms can impact our relationships, work, eating and exercise habits, thinking patterns, spiritual life, and other areas. Throw in the stressors (although not always negative) of holiday parties, baking cookies for your kids, shopping for presents, work holiday parties, rainy days, family stress, and anything else that comes up around Christmas, it can make having “joy” this season, a little more difficult to attain.

How to enjoy the Christmas season while struggling with SAD, or the “winter blues”: 

1. Build the habit, of taking one whole hour to yourself at the beginning of your week. This can be any day of the week. Put it in your schedule, like it is something you absolutely need to do, because you are worth it. Make an appointment with yourself. Take this time to meditate, pray, journal and remind yourself of the positive hard facts in your life. Write them down. Say them out loud. Tell your spouse or best friend what they are. Write them on your bathroom mirror if you need to. On a smaller scale, start every day with 15 minutes of this.
2. Tell others what to do. Yes, be bossy, delegate things to other who can help you. This might be difficult for those who have a hard time asking others for help, but I challenge you to challenge yourself to be vulnerable. Hire that babysitter, ask your neighbor for something, offer to opt out of homemade cookies for the party, whatever that looks like to you. By renouncing some “responsibilities” that may not be necessary, you are showing yourself you love yourself and are taking care of you. You cannot pour from an empty cup, so take that time to fill yourself up!
3. Talk to someone. We can rant to friends, complain to our partners, gossip with the barista at the local coffee shop, and invest in our relationship with God. These are all ways of connecting with those around us, and at the same time, working through our unique journey with Seasonal Affective Disorder, we can still feel misunderstood and lonely. Talking to a therapist is a way of caring for your mind and emotions during a stressful Christmas Season.
4. Invite your emotions to coffee. Feelings are fickle, they come, they go, they come back, they affect how you think, then they don’t. Sometimes they’re strong, sometimes weak. When a feeling comes to visit you this holiday season, invite it to coffee, explore the feeling, allow yourself to feel it for a time, then say goodbye. Make the choice to send it home, and instead invite joy, amidst the chaos. Ask yourself the following questions: What would joy look like? How would I know I have it, even when things aren’t changing? What would bring joy? What do my friends, family, and God love about me? And how can I start believing it today?
5. Last but not least, breathe deep. Multiple times a day, in public or private. Close your eyes, count to 4 while breathing air through your nose, hold that air for 4 seconds, then breath that air completely out of your lungs for 4 or more seconds. As you complete the exercise, audible say what you want to feel in that moment. Calm. Joy. Love. Care. Worth. This deep breathing youtube exercise can also be helpful.

Blog Disclaimer: This blog is for informational and educational purposes only. No therapist-client relationship arises from this blog. The information provided and any comments or opinions expressed are intended for general discussion and educational purposes only. They should not be relied upon for decision-making in any specific case. There is no substitute for consultation with a qualified mental health specialist/counselor who could best evaluate and advise based on a careful evaluation. It is understood that no guarantee or warranty arises from the information provided or discussed on this blog.