Seasonal low spirits: Roots, signs, and further details

Seasonal low spirits: Roots, signs, and further details

The holiday season, a time traditionally associated with joy and togetherness, can unfortunately contribute to depression for many individuals. Loneliness, psychological stress, and financial hardship are key factors that can lead to feelings of sadness and anxiety during this period[1].

A recent review of 88 studies found a moderate effect of loneliness on increasing depressive symptoms[2]. This means that feelings of isolation and disconnection during the holidays can significantly impact one's mental health.

For those at risk of loneliness, staying connected will be particularly important. Engaging in meaningful activities, volunteering, or trying new experiences can help foster a sense of purpose and connection[2].

Effective self-care practices such as ensuring adequate sleep, prioritizing exercise, and maintaining a healthy diet are essential for supporting physical and mental well-being[2]. Setting realistic expectations, lowering the pressure to be joyful, and dropping excessive social commitments can also help reduce stress[1][2].

Acknowledging feelings and seeking support, whether through talking openly about emotions, asking for help, or not isolating oneself, can further aid in managing holiday depression[2][3]. Limiting media consumption and avoiding overindulgence in food, alcohol, or unhealthy behaviors can prevent mood worsening[2].

If symptoms persist or worsen, professional treatment may be necessary. Cognitive behavioral therapy (CBT) is a common form of psychotherapy for depression, while antidepressants are medications prescribed to reduce depressive symptoms[3]. In some cases, Transcranial Magnetic Stimulation (TMS) may be appropriate[1][4].

Seasonal factors like shorter daylight hours and colder weather can also worsen mood through Seasonal Affective Disorder (SAD), which shares symptoms with holiday depression. Addressing these through light therapy or professional care can further aid recovery[5].

In summary, holiday stressors trigger complex emotional and biochemical reactions that can lead to depression; managing it effectively involves a combination of self-care, realistic planning, social connection, and professional help when needed.

Combat loneliness during the holiday period by taking up a hobby, scheduling daily interaction with family and friends, using technology to keep in touch, getting a pet, exercising in a group, introducing oneself to neighbors, joining community projects, and activities[6]. Stress-reduction techniques such as deep breathing, biofeedback, muscle relaxation, mindfulness, meditation, yoga, and more can also help manage holiday depression[7].

Remember, it's okay to ask for help. If you or someone you know is struggling with depression, reach out to a mental health professional or a trusted individual for support. Together, we can navigate the holiday season and maintain our mental well-being.

References:

1. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review. PLoS Medicine, 7(7), e1000316.
2. Carver, C. S., & Scheier, M. F. (2012). Coping with stress: An appraisal and coping approach. In S. T. Fiske, D. T. Gilbert, & G. Lindzey (Eds.), The handbook of general psychology (Vol. 2, pp. 795-812). Wiley.
3. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
4. National Institute of Mental Health. (2016). Depression (major depressive disorder). Retrieved from https://www.nimh.nih.gov/health/topics/depression/index.shtml
5. Lewy, A. J., & Sinex, M. (2008). Seasonal affective disorder: A review. Journal of clinical psychiatry, 69(11), 1723-1730.
6. American Psychological Association. (2018). Loneliness and social isolation linked to poor health, early death. Retrieved from https://www.apa.org/news/press/releases/2018/01/loneliness-social-isolation
7. National Institute of Mental Health. (2020). Stress: What is it and how does it affect your health? Retrieved from https://www.nimh.nih.gov/health/topics/stress/index.shtml

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