According to Vickie Gaines, facilitator for the Alzheimer’s Association at Highland District Hospital, the “Christmas blues,” as holiday depression is sometimes called, is far from a myth.
“People do tend to feel more down,” she said. “We see a lot of depression around holidays.”
The causes of holiday depression, Gaines said, are numerous and varied. However, most of them, she said, stem from loneliness.
Illness, lost loved ones, and the absence of grown children are all examples of things that may initiate symptoms of depression.
Changes in family dynamics, Gaines said, can also attribute to depression. As an example, older individuals who may not be able to prepare Christmas dinner as they did in the past may become disheartened and frustrated when another family member adopts that responsibility.
The symptoms and severity of depression can vary from person to person.
According to the National Institute of Mental Health, depression symptoms include:
- Feeling sad, “empty,” hopeless, irritable, anxious, guilty, or tired;
- Having difficulty sleeping, or sleeping too often;
- Losing interest in favorite activities;
- Having difficulty concentrating or remembering details;
- Overeating or loss of appetite;
- Experiencing aches, pains, headaches, cramps, or digestive problems;
- Having suicidal thoughts.
Depression is, however, something that can be treated.
According to an article on the Mayo Clinic official website, “being realistic, planning ahead, and seeking support can help ward off stress and depression.”
Acknowledging what may be causing depression — missing loved ones, for example — and avoiding unrealistic expectations are two ways to manage the Christmas blues, according to the article.
Other suggestions from the Mayo Clinic article include:
- Reaching out to others when feeling lonely or isolated;
- Setting aside differences with family members and friends;
- Sticking to a budget while Christmas shopping;
- Saying no to activities when feeling overwhelmed;
- Maintaining healthy habits;
- Setting aside time for relaxation.
In addition, the article states that individuals should seek professional help if they are “persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores” for a lengthy period of time.
Additionally, Gaines said individuals suffering from depression should “not watch sad shows, watch happy shows.”
“Call people,” she said. “Don’t stay alone. Get out of bed, go for walks, exercise.”
Exercise, she said is strongly tied to mood.
“For people who are very anxious and depressed, exercise is a wonderful thing to do.”
Also, Gaines said, exercise can help people to sleep better and eat more.
Similarly, an analysis by the American Psychological Association (APA) also showed a strong correlation between exercise and the easing of depression symptoms.
According to the APA website, “in a 1990 meta-analysis (an analysis that statistically summarized eighty studies of exercise and depression)” a research team concluded that exercise worked as an antidepressant both immediately and over the long-term.
December, with its cold weather and busy schedule, is a month during which exercise is often forgotten, and that exclusion of physical activity can sometimes worsen depression symptoms.
Another staple of holiday activities, sugar, can also affect mood.
According to Gaines, eating a lot of sweets, as many people do during the Christmas season, can affect blood sugar.
Sweets, she said, give people a quick high; however, after the sugar wears off, they tend to “feel bad.”
“It’s like a bouncing ball,” she said.
Maintaing healthy habits and continuing involvement with family and friends can help make a holiday season more enjoyable.
In addition, maintaining a good attitude, even during stressful times, can also help make Christmas run smoothly.
“Be aware,” Gaines said, “that a lot of people can be cranky in stores, with the pushing and shoving, but remember that everyone has feelings.”
Also, Gaines said, it is important to try to include people who may be alone during the holidays.
“Reach out to people who may be lonely,” she said.
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