Ready or not, here they come: the Holidays. These are days that are going to be filled with joy and excitement… except when they’re not. So, what’s going on here? Actually, it could be plain old stress caused by too much to do in too little time, or maybe unrealistic expectations or conflicts with family members you seldom see. To complicate things a little more, it could be a physiological effect that is hard to control. With all that said, let’s break things down a little, starting with that last perhaps surprising issue.
Feeling SAD: Seasonal Affective Disorder
The lucky folks living roughly within 30 degrees latitude of the equator rarely experience Seasonal Affective Disorder, but farther north or south of those lines things get a little dicier. Southern California is about 34 degrees latitude, so for residents of the Golden State SAD definitely could be an issue.
Simply put, Seasonal Affective Disorder can cause symptoms of depression during the winter months, typically related to variations of light. Young women (18-30) seem to be more likely to suffer from SAD. An overproduction of melatonin (a sleep-related hormone) may be part of the root of the problem. One solution is phototherapy — simple exposure to more light.
The Mental Health America of Wisconsin (MHA Wisconsin) website has good resource material with an in-depth explanation of SAD along with additional treatments. You may also download a PDF describing SAD created by MHA Wisconsin here.
Good Old-fashioned Holiday Stress
While estimates are that SAD affects about half a million people, it seems like almost everyone gets stressed out at some point during the Holidays. As we mentioned, causes of stress are no secret — anything from the thought of dealing with an unpleasant relative to trying to stretch an already-thin budget. Fortunately, there are many simple and effective ways to deal with Holiday Stress. MHA Wisconsin offers the following advice:
“Self-care.” You probably have your favorite way to unwind, whether it’s taking a leisurely walk, listening to music or meditating. It’s important to schedule a little time each day for these activities, no matter how hectic your schedule gets. You might be able to only get away for a 10-minute walk instead of 40 minutes, but don’t let that stop you from taking the break anyway. A shortened break is better than nothing.
“Anticipate stress.” You can’t plan when the stress will arrive — you can plan what you will do in response. Even if it’s just stepping outside for some deep breathing, think about what you can do to lower the temperature when things heat up.
“Keep expectations manageable.” Don’t try to make a holiday event perfect. MHA Wisconsin has another important tip: “Make a list and prioritize the important activities.” You’ll feel better if you get the important things right and not so bad if a low-priority task falls by the wayside.
“Do something for someone else.” This is good advice for any time of year. Volunteering raises your spirits and helps you put everything in perspective.
“Enjoy activities that are free.” In these budget-conscious times, it’s nice to know that some things can be both surprisingly enjoyable and practically free. If you have kids, taking a drive with them to see decorated homes can give you time together as a family and let you set a low-key pace.
“Be aware of excessive drinking.” Alcohol can heighten any feeling, including stress. Keep that in mind when a host of hostess begin serving drinks.
“Spend time with supportive and caring people.” Reaching out to a friend or family member you haven’t seen in a while — whether by phone, online or in person — can help you recharge and lower your stress all at once. And sharing some joy with old friends can help you get in touch with the true spirit of the season.