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Holiday Depression & Stress

The holiday season is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, and anxiety about an uncertain future.

What Causes Holiday Blues?
Many factors can cause the "holiday blues": stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with oneís family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.

Coping with stress and depression during the holidays
bulletKeep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Do not put entire focus on just one day (i.e., Thanksgiving Day) remember it is a season of holiday sentiment and activities can be spread out (time-wise) to lessen stress and increase enjoyment.
bulletRemember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them.
bulletLeave "yesteryear" in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Donít set yourself up in comparing today with the "good olí days."
bulletDo something for someone else. Try volunteering some time to help others.
bulletEnjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children.
bulletBe aware that excessive drinking will only increase your feelings of depression.
bulletTry something new. Celebrate the holidays in a new way.
bulletSpend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from for awhile.
bulletSave time for yourself! Recharge your batteries! Let others share responsibility of activities.

Can Environment be a Factor?
Recent studies show that some people suffer from seasonal affective disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months. Phototherapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD.

Other studies on the benefits of phototherapy found that exposure to early morning sunlight was effective in relieving seasonal depression. Recent findings, however, suggest that patients respond equally well to phototherapy whether it is scheduled in the early afternoon. This has practical applications for antidepressant treatment since it allows the use of phototherapy in the workplace as well as the home.

For More Information:
Contact you local Mental Health Association, community mental health center, or:

National Mental Health Association
2001 N. Beauregard Street, 12th Floor
Alexandria, VA 22311
Phone 703/684-7722
Fax 703/684-5968
Mental Health Resource Center 800/969-NMHA
TTY Line 800/433-5959

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