Shedding Light on Seasonal Affective Disorder: Stay Happy Not SAD During The Holidays

Worcester, Mass. – Though a time of celebration, the holiday season can be one of the hardest times of the year for many, and feelings of sadness, loss, or isolation are very common. The intense pressure to be cheerful and the complicated feelings we may have about past holidays, it’s all a recipe for high anxiety and suffering from a type of depression called Seasonal Affect Disorder, or SAD.

People suffering from SAD can set themselves into a depression and cannot get into the holiday spirit. During the holiday season, the days become cold and short, less light for Vitamin D, there are fewer nutrient-rich foods available, and it’s harder to get exercise than in the nice months.

“The exact cause of SAD is not fully understood, but it's often linked to reduced exposure to sunlight during the shorter winter days,” says Maxim Lianski, MD, Interim Chief of Psychiatry with Saint Vincent Hospital. “One of the theories is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly. People suffering from SAD can set themselves into a depression, which is the most common ailment especially in those aged 60 and over.”

Dr. Lianski offers some positive steps that may help you feel healthier this holiday season.

1. Acknowledge your feelings and let yourself off the hook. It is okay to not feel like a holiday card all the time.
2. Reach out. Being alone and lonely are not the same thing but if you are feeling particularly isolated, please seek out your friends and families for support. Just because you cannot be with loved ones physically during the holidays does not mean you cannot chat with them over the telephone or electronic device.
3. Do not abandon healthy habits. Be kind to your body and mind by maintaining your self-care practices. Eat well and get plenty of sleep.
4. Create your own traditions. If the loss of old traditions is making you glum, adapt them to your new life circumstances or build something new.
5. Take a breather. Make some time for yourself. Even if you spend plenty of time on your own, dedicating time to spend on yourself will help you return to yourself.
6. Pivot lifestyle measures – including getting as much natural sunlight as possible, exercising regularly and managing your stress levels.
7. Use light therapy – where a special lamp called a light box is used to simulate exposure to sunlight.
8. Seek professional help if you need it. You may find it empowering to face the winter holiday season with your own health and wellbeing in mind. However, despite your best efforts, you may feel persistently sad or anxious, unable to sleep, and dismayed by even routine tasks. If these feelings last for a while, ask for help.

If you need professional help, Dr. Lianski advises to speak with your doctor about getting assistance.

For more information about Saint Vincent Hospital’s Psychiatric Services, visit www.stvincenthospital.com/services/psychiatry.