Newswise — The holidays can be one the best times of the year, with lights and decorations lifting the spirits and many occasions to be with friends and family. However, for many, it can also be a period of stress and even sadness. Rajnish Mago, M.D., Director, Mood Disorders Program, Jefferson Medical College of Thomas Jefferson University, Philadelphia, offers some tips for determining if you have the blues or something more serious, and how to cope during the holiday season
Is it more than just the holiday blues?
"¢ Do you feel a little sad around the holidays each year or do you regularly feel sad throughout the winter? The latter might suggest you have Seasonal Affective Disorder (SAD), a form of clinical depression related to the shorter days and decreased light in winter. Patients with SAD often benefit from using a special light therapy lamp though it has to be used in a very specific manner and should be done under medical guidance.
"¢ The holiday blues should not lead to more than mild sadness or a little impairment in functioning. If the sadness is more pronounced and your ability to function at home or at work is significantly diminished, you may be suffering from a clinical depression and should be assessed by a physician.
"¢ Do the holidays bring up painful old memories? This is especially true for those who are lonely, divorced, childless, old, or physically ill. Holiday blues can be a clue to unresolved grief and conflict from the past. You should consider consulting a mental health expert to explore this further.
Keeping the blues away
"¢ Try to maintain your daily routine as much as possible. Don't let the time that you wake up, eat, and go to bed vary by more than an hour either way. Maintaining your routine can help to stabilize your biorhythm and reduce stress and sadness.
"¢ Stay active! Around the holidays, a combination of cold weather and being busy can lead people to stop exercising. Exercise is important as a stress-buster and research has shown that aerobic exercise alone can reduce depression. Make sure you take at least 30 (preferably 45) minutes daily for exercise. However, if you are older or have health problems, you should check with your doctor before beginning an exercise regimen.
"¢ Does eating chocolate make you feel better? Research has shown that eating chocolate can make us feel good temporarily. However, in the long run, its chemical effects may make us feel sadder. Try limiting the amount of chocolate you enjoy.
"¢ If you expect to spend time with any friends or family with whom you can predict that conflict may occur, plan in advance about how you will deal with those persons and situations, rather than letting events sweep you into conflict.
"¢ The stress of shopping: While you're out picking up gifts you may also be picking up stress while making your way through overcrowded malls and stores. To make it simpler, try using gift cards or certificates; they're easier to buy and most people appreciate them. Also, try ordering online or by telephone when you can. Finally, if you find a gift that is nice and appropriately priced, why not buy more than one and give it to several people rather than make yourself overwhelmed by searching for a different gift for each person?
Following these tips may help reduce holiday stress and blues and allow you to enjoy yourself, says Dr. Mago.
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