How to manage holiday stress and the winter blues amidst COVID-19

When the weather is cold and the skies are dark and cloudy, it’s easier to feel down and despondent.   People with pre-existing mental health conditions could be severely affected with these ‘holiday blues’./’winter blues’ Some of the additional triggers brought on by the financial stress, cold weather, and loneliness, without the global pandemic and worldwide travel bans definitely do add to the strain.

What is seasonal affective disorder and why it is most important this year?

Seasonal depression, also known as seasonal affective disorder (SAD),” is a subtype of depression or bipolar disorder that occurs in some individuals at around the same time every year.  The symptoms begin in the fall and continue into the winter months and last all through the colder months. It affects an estimated 10 million Americans, mostly females in their child bearing years, and it is much more common in colder climates.

This year though, people suffering from seasonal depression or even the regular bipolar episodes are expected to have exacerbated episodes unless preventive measures are taken.   The social isolation inflected by the pandemic; the travel bans, the holiday stress combined with financial strains can add to the impeding feelings of depression. 

So, if you struggle with gloomy feelings during the winter, it’s good to know that there’s help and hope available to you without a prescription depression drug.  Know that you are not alone.  November and December can be a stressful time of the year despite holidays and the festive cheer.

How do you know if you have seasonal depression?

1. Your carb cravings are out of control from the beginning of fall to the start of spring.  A tendency to over eat suddenly creeps in.
2. Typical symptoms of depression including but not limited to:  misery, diminished libido, social isolation, guilt, loss of self-esteem, hopelessness, diminished interest in activities, despair, and apathy
3. Sleep problems: desire to oversleep, increased fatigue on waking up, difficulty falling asleep and early morning waking may be some of the symptoms of SAD.

• You find yourself counting  the days until Daylight Savings Time

Symptoms that are typical to seasonal depression and are different from regular depression include carbohydrate craving, increased appetite, excessive sleepiness, and weight gain.  If it happens two years in a row, you may be suffering from seasonal affective disorder.  If it happens every year (like clockwork), that’s almost a dead giveaway.

Take control of the holidays:

Don’t let the holidays become something you dread.   Try to focus on the things you are still able to do, rather than the ones you are missing out on.   Despite the restrictions this year; there are still things you can enjoy during the season.  All is not lost; focus on the little things you can still do; like visiting to see your favorite holiday light displays, stringing up lights in your own  house or backyard, enjoying hot cocoa after sledding, or simply decorating your home in a festive way.

Take a moment to sit and reflect; learn to recognize your holiday stressors and triggers; and devise plans to combat them before they lead to a meltdown. With pre-planning and some practical tips, you can minimize the stress that accompanies the holidays. If you do it right, you may even end up enjoying the holidays more than you thought you would.

2020 could be the year to start a perfectly new family tradition!

Get creative this season.  Go on and make those beautiful handmade cards and mail them to your loved ones.  Build your own snowman and decorate him in the most creative way.  Plan for a virtual dinner or a get together with family and friends.  Reach out to your loved ones staying in rural areas who may not be as tech savvy.

Tips to ward off seasonal depression:

1. Mimic the sun. Purchase sunlamps that mimic the rays of the sun. Light therapy is one of the highest recommended treatments for seasonal depression. Sunlamps can cost anywhere from $100 to $250. However, the special sunlamp replacement bulbs can cost as little as $10 for a pack of three.
2. Maintain your appearance. When you look good, you feel good. Make an effort to exercise daily, eat well on a regular basis, and maintain a healthy skincare regimen. Also, wear clothes that flatter your figure, rather than frumpy clothing that makes you look bigger or are clearly way too tight.
3. Volunteer.  Volunteering your time, money or effort or doing something to help others also is a good way to lift your spirits and nurture your friendships. For example, consider shopping for a family who is on quarantine or dropping off a meal and dessert at a friend’s home during the holidays.
4. Start a family gift exchange.  Plan ahead with your loved ones. Set aside specific days for shopping, baking, connecting with friends either personally or virtually.  Share gifts and gift ideas.  Share recipes and cook together while online. Plan activities that allow adequate social distancing.  Consider online shopping.
5. Learn to say no.  Set definite boundaries.  Don’t let family or friends force you into gatherings which increase your anxiety level.  Decline politely but firmly.  Let them know how you feel and in what way they can help make you feel better. Friends and family will understand if you can’t participate in every project or activity.
6. Feed body and brain. Remind yourself to eat healthy. Make small postcard reminders and place them in prominent paces to help you remember to keep hydrated and eat healthy.  When things get stressful, it is easy to fall into bad eating habits and indulgent ways. Avoid too frequent snacking.  Avoid excess of alcohol, sugar and caffeine. Healthy food will impact mood in a healthier way.
7. Learn and practice healthy coping skills. Most people often have methods to help them through difficult times. Engage those healthy behaviors and hobbies like listening to music, spending time with pets, reading, crafting, and the like.
8. Get outside. When the sun does come out, even if it’s otherwise cold, take advantage of it. When your body is deprived of sunlight, it has a harder time making vitamin D. If you can get some sun, though, you’ll feel better and you’ll be better able to make it through until spring arrives with its longer, sunnier days.
9. Take a virtual tour.  Many museums offer digital access to their collections including the Louvre and Guggenheim.  Other outings may also include drive through parks and gardens.  If you’re low on funds, consider nixing your summer vacation in favor of a yearly winter vacation. Generally, SAD recurs every winter. Instead of pooling all your vacation funds during the warm summer months, think of a winter vacation as your secret weapon against combating seasonal depression.

Tips to get rid of your feelings of loneliness:

1. Nurture your social life, even if you have to go virtual. Being socially active is an important part of keeping up your spirits during the wintertime.

•     Have a weekly virtual dinner with your friends. Plan virtual tours and sightseeing projects.  Virtual family yoga, together with extended family members and friends goes a long way in building happier, healthier families.

• Make time for self-care. Remember to be kind to yourself, even if you have to pamper yourself a little.  Indulge in little pleasures like nail care or a massage.   Remember, feelings of loneliness or depression is not a sign of weakness.  Take the time that energize you, whether that is a morning workout, spending some time with your pet, a few minutes with a good book, or watching funny animal videos.
• Send a handwritten letter or postcard.  Send it to your loved ones.  Likewise you may make more of them and send to the residents at a nursing home or hospice to brighten their day.
• Call someone on zoom, video chat or FaceTime (particularly on days you are feeling lonely).  Likewise reach out to those relatives who live in remote areas.  Ask after their well-bring.  It’s the season of caring.
• Indulge in social media every once a while.  However, do not occupy too much time reading the news articles, especially those that do not lift you up.  Refrain from all negativity.

• Adapting to the empty nest. If your kids have moved out recently, the effects on your emotions can be more dramatic during the cold, dreary months. Find a way to communicate with your children regularly that still gives them their space

• Find new hobbies that’ll enthrall you day in and day out, such as instructing a yoga class or getting involved in a local book club. If possible, involve your partner in your new hobbies.

How is seasonal affective disorder treated?

• Phototherapy or bright light therapy from a box that emits bright light, at the level of natural outdoor light shortly after sunrise has been known to have the best results known so far.   Light therapy works by suppressing the brain’s secretion of melatonin.
• Anti-depressants may be prescribed in some cases.

Your Takeaway today:

Educate yourselves!

Take responsibility for establishing a regular sleep-wake pattern.  Limit screen time at least one hour prior to bedtime. 

Get your share of sunlight. Light therapy shortly after waking can maintain alertness at work.

You may want to consult a doctor or a mental health professional if it becomes increasingly overwhelming.  Don’t succumb to the inclination to suffer seasonal symptoms as a given burden of normal life in the north — intensified by the change in our behaviors caused by COVID-19. 

You have a right to mental health.   With proper measures this year, you may actually be able to ward off your seasonal blues and enjoy the festivities.

In essence, you can effectively combat seasonal depression by being aware of both your behavior and environment. Make a conscious effort to boost your own spirits and refrain from slipping into a rut.   Spring is right around the corner and the sunny weather and new perspective you crave can be yours, even before spring gets here.