Coping With Seasonal Affective Disorder or the Holiday Blues

Do you find yourself feeling down or even depressed during the winter season? You’re not alone. In fact, millions of Americans suffer from seasonal affective disorder (SAD) this time of year. In addition, many individuals struggle with what‘s known as the holiday blues. Here, we will go over the main differences between the two, how to identify them, and ways to cope.

Understanding Seasonal Affective Disorder

Seasonal affective disorder is a type of depression directly related to the change in seasons. It is not a perpetual depression; it typically begins in the fall and dissipates in the spring. Some people may experience depressive episodes during the spring and summer, known as summer-pattern SAD, but it is far less common.

Symptoms of SAD

Depression is the umbrella under which seasonal affective disorder falls. The symptoms of SAD are the same as those who suffer from major depression. Below are some of the symptoms experienced by someone who deals with SAD, though not everyone experiences every symptom.

• Low energy
• Feelings of hopelessness and worthlessness
• Changes in appetite
• Loss of interest in activities you typically enjoy
• Oversleeping
• Weight gain
• Isolating (hibernating)

SAD vs. Holiday Blues

Some people suffer from the holiday blues, which stems from feelings of loneliness or stress during the holiday season. It can also include feelings of depression and anxiety. According to the National Alliance on Mental Illness, 64% of people that suffer from mental illness report that the holidays worsen their condition.

The main differences between the holiday blues and SAD are the severity of symptoms and the length of time they last. The holiday blues typically start around November or December and end soon after the new year. On the contrary, SAD often lasts about 40% of the year. Nevertheless, both are difficult to experience and are especially hard for individuals living in places that have less sunlight during the winter months.

What to Do and How to Cope

Whether you find yourself suffering from SAD or the holiday blues, there are many ways to cope. For example, you can try light therapy, which consists of sitting in front of a lightbox that mimics natural light. However, if your symptoms are severe, it is crucial to seek help from a mental health professional. Speaking with a therapist can give you tools to manage your feelings of anxiety, depression, or distress. You can also call your local crisis line for assistance if necessary.

Have you – or anyone you know – suffered from SAD or the holiday blues? Share your coping tips with us in the comments below.