In what seems like the blink of an eye, we find ourselves closing in on the end of another year—a year that is sure to have been filled with ups and downs, some pain and joy, and, as always, the unexpected twists and turns of life. Still, as unpredictable as the first three quarters of the year may have been, one near certainty of the final quarter each year is that most of the world celebrates the holiday season. For many, the holidays bring a sense of wonder and joy—they remind us of festive lights, colorful decorations, familial gatherings, and long-held traditions. Those of us who are lucky spend time with the ones we love most, sharing food, drinks, gifts, and laughter. However, for many, the holidays—and the winter to follow—can be a challenging time, layering feelings of anxiety, apathy, or sadness on our shoulders like a steady and heavy snowfall.
As individuals, our relationships with the holidays can be complex. Our histories are wildly different, and while many look forward to the festivities and celebrations, those who have suffered loss and trauma may find it more difficult to celebrate. The nature of the holiday season can magnify negative feelings that are complicated to navigate as it is, by making it seem as though the entire world is celebrating without you. The holidays can also serve as an agonizing reminder of what we have lost, as we see others cherish the people and things they hold most dear during this time.
For those of us living in colder climates, environmental factors can also contribute to deepening depressive feelings during the holidays. As winter progresses, the days get shorter as the nights grow longer. The climate cools, then chills, and eventually freezes. We walk amongst trees that were once teeming with bright and colorful reminders of life, now stripped and bare as they too feel the harshness of the changing weather. Seasonal Affective Disorder (SAD) is a form of seasonal depression most common in the winter months. It is characterized by symptoms similar to depression: declining mood, extreme low energy, and loss of motivation. Although there is no definitive answer as to why people may experience SAD, it is typically attributed to chemical changes in the brain caused, in part, by lack of sunlight. Individuals with a history of depression or other mental health issues are more susceptible to SAD, adding another layer of complexity to managing their mental health during the holiday season.
For people who find themselves suffering during a time of near-global celebration, it is easy to fall victim to the idea that we are alone in our pain. It seems that everywhere we look we are fed the narrative that the holidays are a joyful time, to be enjoyed by joyful people. Social media (where we already present only our best selves) is jarringly effective at promoting the happy holidays. As we sit and scroll, dissecting ourselves and our mental states, it becomes easier than ever to feel alienated, like an outcast and an outlier. In a vicious cycle, this notion of being the “odd one out” can cause worsening depression and further negative thought patterns. However, with mental health awareness at an all time high, we notice that we may not be as alone as our smartphones and televisions would suggest.
According to the American Psychiatric Association, approximately 5% of American adults experience SAD. The National Institute of Mental Health has also reported in 2021 that 8.3% of all U.S. adults had suffered at least one major depressive episode in the past year. Though these percentages appear small, they represent roughly 15 and 20 million people, respectively. A 2014 survey by the National Alliance on Mental Illness also found that 64% of respondents previously diagnosed with mental illness claimed that the holidays made their mental illness at least “somewhat worse” and as much as “a lot worse.” That is to say, those that are struggling with mental health issues during the holidays are certainly not alone, even if at times it may feel like it.
It is evident that the end of the year can be one of the hardest times for those battling depression, grief, or trauma. Those who live in colder climates have the additional element of environmental depressants compounding the struggle of facing the holidays with a smile—something that may be the last thing they feel like doing. What’s more, the media we consume often insinuates that we are the only ones feeling down, as the rest of the world is off celebrating. This is a gross misrepresentation and certainly not the complete picture. Millions of people fight depression all year, and many face their hardest battles during the holidays. Given the multitude of factors that may worsen depression and our overall moods during the holidays and winter months, it is imperative to become even more diligent in our journey towards emotional, psychological, and social well-being. There are routes that we can take to improve our mental health, and the benefits that we can obtain from professional assistance and guidance can also be invaluable.
Though the year may be coming to a close, this also heralds the beginning of a new year. While meaningful change towards the improvement of our mental health can and should be made at any time, the beginning of a new year is as logical a place to start as any. We can look forward to a full 365 days for us to learn, change, laugh, cry, and grow. The new year presents an exciting opportunity for us to pursue new goals and milestones with the knowledge that we are not alone in our mental health struggles, and by no means do we have to face them alone. We can stand abreast with the millions of Americans struggling with depression, loss, trauma, and SAD, as well as the skilled professionals who can help us. Together, we are prepared to move forward.
Here are some tips to help combat the challenges of the holiday season and winter months:
- Exercise has been shown to improve and elevate mood—workouts at a gym or at home, or even a daily walk outside can be a powerful tool.
- Start a winter project. Find a hobby or a skill that you can focus on and polish during the winter months. Practicing an instrument, learning a new language, or working with your hands can be a fulfilling and entertaining use of your time.
- Practicing mindfulness and gratitude, with activities such as meditation or journaling, can help alleviate negative thoughts.
- Alcohol is a depressant that can exacerbate negative feelings; avoid drinking to excess when feeling down.
- Reach out to friends and family to build a support network with whom you can check in periodically.
- Seek professional consultation.
The views and opinions expressed here are solely those of the author and should not be attributed to Counslr, Inc., its partners, its employees, or any other mental health professionals Counslr employs. You should review this information and any questions regarding your specific circumstances with a medical professional. The content provided here is for informational and educational purposes only and should not be construed as counseling, therapy, or professional medical advice.
In what seems like the blink of an eye, we find ourselves closing in on the end of another year—a year that is sure to have been filled with ups and downs, some pain and joy, and, as always, the unexpected twists and turns of life. Still, as unpredictable as the first three quarters of the year may have been, one near certainty of the final quarter each year is that most of the world celebrates the holiday season. For many, the holidays bring a sense of wonder and joy—they remind us of festive lights, colorful decorations, familial gatherings, and long-held traditions. Those of us who are lucky spend time with the ones we love most, sharing food, drinks, gifts, and laughter. However, for many, the holidays—and the winter to follow—can be a challenging time, layering feelings of anxiety, apathy, or sadness on our shoulders like a steady and heavy snowfall.
As individuals, our relationships with the holidays can be complex. Our histories are wildly different, and while many look forward to the festivities and celebrations, those who have suffered loss and trauma may find it more difficult to celebrate. The nature of the holiday season can magnify negative feelings that are complicated to navigate as it is, by making it seem as though the entire world is celebrating without you. The holidays can also serve as an agonizing reminder of what we have lost, as we see others cherish the people and things they hold most dear during this time.
For those of us living in colder climates, environmental factors can also contribute to deepening depressive feelings during the holidays. As winter progresses, the days get shorter as the nights grow longer. The climate cools, then chills, and eventually freezes. We walk amongst trees that were once teeming with bright and colorful reminders of life, now stripped and bare as they too feel the harshness of the changing weather. Seasonal Affective Disorder (SAD) is a form of seasonal depression most common in the winter months. It is characterized by symptoms similar to depression: declining mood, extreme low energy, and loss of motivation. Although there is no definitive answer as to why people may experience SAD, it is typically attributed to chemical changes in the brain caused, in part, by lack of sunlight. Individuals with a history of depression or other mental health issues are more susceptible to SAD, adding another layer of complexity to managing their mental health during the holiday season.
For people who find themselves suffering during a time of near-global celebration, it is easy to fall victim to the idea that we are alone in our pain. It seems that everywhere we look we are fed the narrative that the holidays are a joyful time, to be enjoyed by joyful people. Social media (where we already present only our best selves) is jarringly effective at promoting the happy holidays. As we sit and scroll, dissecting ourselves and our mental states, it becomes easier than ever to feel alienated, like an outcast and an outlier. In a vicious cycle, this notion of being the “odd one out” can cause worsening depression and further negative thought patterns. However, with mental health awareness at an all time high, we notice that we may not be as alone as our smartphones and televisions would suggest.
According to the American Psychiatric Association, approximately 5% of American adults experience SAD. The National Institute of Mental Health has also reported in 2021 that 8.3% of all U.S. adults had suffered at least one major depressive episode in the past year. Though these percentages appear small, they represent roughly 15 and 20 million people, respectively. A 2014 survey by the National Alliance on Mental Illness also found that 64% of respondents previously diagnosed with mental illness claimed that the holidays made their mental illness at least “somewhat worse” and as much as “a lot worse.” That is to say, those that are struggling with mental health issues during the holidays are certainly not alone, even if at times it may feel like it.
It is evident that the end of the year can be one of the hardest times for those battling depression, grief, or trauma. Those who live in colder climates have the additional element of environmental depressants compounding the struggle of facing the holidays with a smile—something that may be the last thing they feel like doing. What’s more, the media we consume often insinuates that we are the only ones feeling down, as the rest of the world is off celebrating. This is a gross misrepresentation and certainly not the complete picture. Millions of people fight depression all year, and many face their hardest battles during the holidays. Given the multitude of factors that may worsen depression and our overall moods during the holidays and winter months, it is imperative to become even more diligent in our journey towards emotional, psychological, and social well-being. There are routes that we can take to improve our mental health, and the benefits that we can obtain from professional assistance and guidance can also be invaluable.
Though the year may be coming to a close, this also heralds the beginning of a new year. While meaningful change towards the improvement of our mental health can and should be made at any time, the beginning of a new year is as logical a place to start as any. We can look forward to a full 365 days for us to learn, change, laugh, cry, and grow. The new year presents an exciting opportunity for us to pursue new goals and milestones with the knowledge that we are not alone in our mental health struggles, and by no means do we have to face them alone. We can stand abreast with the millions of Americans struggling with depression, loss, trauma, and SAD, as well as the skilled professionals who can help us. Together, we are prepared to move forward.
Here are some tips to help combat the challenges of the holiday season and winter months:
- Exercise has been shown to improve and elevate mood—workouts at a gym or at home, or even a daily walk outside can be a powerful tool.
- Start a winter project. Find a hobby or a skill that you can focus on and polish during the winter months. Practicing an instrument, learning a new language, or working with your hands can be a fulfilling and entertaining use of your time.
- Practicing mindfulness and gratitude, with activities such as meditation or journaling, can help alleviate negative thoughts.
- Alcohol is a depressant that can exacerbate negative feelings; avoid drinking to excess when feeling down.
- Reach out to friends and family to build a support network with whom you can check in periodically.
- Seek professional consultation.
The views and opinions expressed here are solely those of the author and should not be attributed to Counslr, Inc., its partners, its employees, or any other mental health professionals Counslr employs. You should review this information and any questions regarding your specific circumstances with a medical professional. The content provided here is for informational and educational purposes only and should not be construed as counseling, therapy, or professional medical advice.
The Other Side of the Holidays: Understanding Seasonal Sadness
In what seems like the blink of an eye, we find ourselves closing in on the end of another year—a year that is sure to have been filled with ups and downs, some pain and joy, and, as always, the unexpected twists and turns of life. Still, as unpredictable as the first three quarters of the year may have been, one near certainty of the final quarter each year is that most of the world celebrates the holiday season. For many, the holidays bring a sense of wonder and joy—they remind us of festive lights, colorful decorations, familial gatherings, and long-held traditions. Those of us who are lucky spend time with the ones we love most, sharing food, drinks, gifts, and laughter. However, for many, the holidays—and the winter to follow—can be a challenging time, layering feelings of anxiety, apathy, or sadness on our shoulders like a steady and heavy snowfall.
As individuals, our relationships with the holidays can be complex. Our histories are wildly different, and while many look forward to the festivities and celebrations, those who have suffered loss and trauma may find it more difficult to celebrate. The nature of the holiday season can magnify negative feelings that are complicated to navigate as it is, by making it seem as though the entire world is celebrating without you. The holidays can also serve as an agonizing reminder of what we have lost, as we see others cherish the people and things they hold most dear during this time.
For those of us living in colder climates, environmental factors can also contribute to deepening depressive feelings during the holidays. As winter progresses, the days get shorter as the nights grow longer. The climate cools, then chills, and eventually freezes. We walk amongst trees that were once teeming with bright and colorful reminders of life, now stripped and bare as they too feel the harshness of the changing weather. Seasonal Affective Disorder (SAD) is a form of seasonal depression most common in the winter months. It is characterized by symptoms similar to depression: declining mood, extreme low energy, and loss of motivation. Although there is no definitive answer as to why people may experience SAD, it is typically attributed to chemical changes in the brain caused, in part, by lack of sunlight. Individuals with a history of depression or other mental health issues are more susceptible to SAD, adding another layer of complexity to managing their mental health during the holiday season.
For people who find themselves suffering during a time of near-global celebration, it is easy to fall victim to the idea that we are alone in our pain. It seems that everywhere we look we are fed the narrative that the holidays are a joyful time, to be enjoyed by joyful people. Social media (where we already present only our best selves) is jarringly effective at promoting the happy holidays. As we sit and scroll, dissecting ourselves and our mental states, it becomes easier than ever to feel alienated, like an outcast and an outlier. In a vicious cycle, this notion of being the “odd one out” can cause worsening depression and further negative thought patterns. However, with mental health awareness at an all time high, we notice that we may not be as alone as our smartphones and televisions would suggest.
According to the American Psychiatric Association, approximately 5% of American adults experience SAD. The National Institute of Mental Health has also reported in 2021 that 8.3% of all U.S. adults had suffered at least one major depressive episode in the past year. Though these percentages appear small, they represent roughly 15 and 20 million people, respectively. A 2014 survey by the National Alliance on Mental Illness also found that 64% of respondents previously diagnosed with mental illness claimed that the holidays made their mental illness at least “somewhat worse” and as much as “a lot worse.” That is to say, those that are struggling with mental health issues during the holidays are certainly not alone, even if at times it may feel like it.
It is evident that the end of the year can be one of the hardest times for those battling depression, grief, or trauma. Those who live in colder climates have the additional element of environmental depressants compounding the struggle of facing the holidays with a smile—something that may be the last thing they feel like doing. What’s more, the media we consume often insinuates that we are the only ones feeling down, as the rest of the world is off celebrating. This is a gross misrepresentation and certainly not the complete picture. Millions of people fight depression all year, and many face their hardest battles during the holidays. Given the multitude of factors that may worsen depression and our overall moods during the holidays and winter months, it is imperative to become even more diligent in our journey towards emotional, psychological, and social well-being. There are routes that we can take to improve our mental health, and the benefits that we can obtain from professional assistance and guidance can also be invaluable.
Though the year may be coming to a close, this also heralds the beginning of a new year. While meaningful change towards the improvement of our mental health can and should be made at any time, the beginning of a new year is as logical a place to start as any. We can look forward to a full 365 days for us to learn, change, laugh, cry, and grow. The new year presents an exciting opportunity for us to pursue new goals and milestones with the knowledge that we are not alone in our mental health struggles, and by no means do we have to face them alone. We can stand abreast with the millions of Americans struggling with depression, loss, trauma, and SAD, as well as the skilled professionals who can help us. Together, we are prepared to move forward.
Here are some tips to help combat the challenges of the holiday season and winter months:
- Exercise has been shown to improve and elevate mood—workouts at a gym or at home, or even a daily walk outside can be a powerful tool.
- Start a winter project. Find a hobby or a skill that you can focus on and polish during the winter months. Practicing an instrument, learning a new language, or working with your hands can be a fulfilling and entertaining use of your time.
- Practicing mindfulness and gratitude, with activities such as meditation or journaling, can help alleviate negative thoughts.
- Alcohol is a depressant that can exacerbate negative feelings; avoid drinking to excess when feeling down.
- Reach out to friends and family to build a support network with whom you can check in periodically.
- Seek professional consultation.
The views and opinions expressed here are solely those of the author and should not be attributed to Counslr, Inc., its partners, its employees, or any other mental health professionals Counslr employs. You should review this information and any questions regarding your specific circumstances with a medical professional. The content provided here is for informational and educational purposes only and should not be construed as counseling, therapy, or professional medical advice.
