Holiday carols are great at highlighting the bright and joyous ambiance of the season. After all, it’s the season to be jolly, the most wonderful time of the year and the time to put love at the top of the Christmas list and underneath the tree. But for many, the holiday season feels far from merry. As the days grow shorter and colder, some experience the winter blues, while others struggle with a more serious condition known as Seasonal Affective Disorder (SAD). The sparkle of the season can sometimes cast a shadow, because mental health challenges don’t take a holiday.
“It’s a hard season. There’s so much excitement and beauty; twinkling lights, family meals and special memories to be made, but there’s also a real, valid physiological and emotional process that happens for some people around this time of year,” said Andrea Meier, LPC, LAC, a therapist and owner of Andrea Meier LLC Holistic Wellness Collective.
Certain elements of mental and emotional health tend to be more prevalent over the holidays. Stress, anxiety and depression are often elevated at this time of year, bringing on the ‘winter blues.’ Meier explained that a range of things from the perfectionism of getting the perfect gift, a busy holiday schedule, increased trauma activation for those with PTSD, loneliness for those in the dating arena, dredging up old family memories either good or bad or being around family or large groups, can all exacerbate those feelings.
Not to be confused with the winter blues, Seasonal Affective Disorder is developed due to reduced sunlight, shorter daylight hours and changes in the body’s hormones and circadian rhythm. Lessened serotonin levels and increased melatonin levels can confuse the body on a scientific level. This change in balance can cause depression, low energy and a desire to withdraw socially.
“When people develop Seasonal Affective Disorder, it affects ordinary functioning. Someone may no longer want to leave the house, may stop their regular self-care practices or may strain or avoid relationships with their coworkers or families,” she said.
Meier sees a range of patients who experience winter blues and SAD, and said they begin in late fall, peak in January and February and subside in the spring. Luckily, there are many ways to warm up from those winter blues and to shed some light on Seasonal Affective Disorder. She helps her clients embrace a connection with the mind, body and spirit.
“I generally recommend to my clients to prioritize time outside in the natural light. Get outdoors, have coffee on the porch, go for a walk. If you can get outside for small doses and do movements like stretching to get the blood flowing, these minor changes can make a big difference. Neurotransmitters like dopamine and serotonin can go a long way in the winter months,” she smiled.
Natural light therapy can also be an effective tool, she added. SAD lamps and turning on lights throughout the home can help improve mood. Similarly, getting involved with family, a group or community can create an important sense of connection.
Maintaining a healthy lifestyle can also help keep your outlook merry and bright. “Drink enough water, lean into healthy foods and get good sleep. The foundational elements: food, water, sleep, are priorities,” Meier emphasized. “I also try to support my clients with grounding and centering exercises. Every season, it’s good to do a personal inventory and make adjustments. Ask yourself, ‘How am I going to take care of myself this season? What is my self-care plan? Do I need to embed therapy into this? Do I want to go deeper and address these feelings or underlying, unresolved concerns?’”
For anyone who is experiencing these feelings, or if you know someone who is, Meier stressed the importance of showing kindness and grace throughout the year, but especially during this time of year.
“It’s easy to get caught up in doing all the things, making all the plans, wrapping all the presents,” she said. “Remember, it’s not about that perfect gift. This is a valuable time to take care of ourselves, so it’s OK to slow down, rest and replenish. There is so much to be grateful for; taste the wonderful tastes of the holiday, look at the lights, enjoy the music and time spent with friends and loved ones.”
By Anne Toole
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