Although depression can strike at any time, holidays often trigger feelings of melancholy and sadness that should not be ignored.
The common warning signs of depression include fatigue, irritability, excessive sleeping, overeating, weight gain or loss of interest in normal activities, according to Beth Gregory, author of “Seeking Simplicity: A Woman’s Guide to a Balanced Life.”
Gregory, program director for Baptist Montclair Recovery Programs, said these feelings can range from mild to severe and can be divided into four distinct forms of depression.
Holiday blues: Sometimes people experience a mild feeling of disappointment around the holidays that is hard to shake.
Often the feelings arise because the expectations for a “perfect” holiday are not met.
Family squabbles, unsatisfying gifts or less-than-perfect meals may bring on or add to the blues feelings.
Seasonal Affective Depressive Disorder (SADD): The winter season brings shorter days and less sunlight, and sometimes our bodies respond with symptoms of depression. A physician may recommend light therapy for those who routinely experience this type of depression.
Grief response: Christmas carols, holiday decorations and family traditions make the holidays special, but they also can be painful reminders of lost loved ones.
The first holiday after a loved one’s death is especially difficult, and symptoms can become severe enough to cause clinical depression.
Clinical depression: When symptoms of depression are severe and persist for more than two weeks, a physician should be consulted immediately. Medications can help lessen symptoms, but even persons on medication may experience heightened symptoms during the holidays.
To combat the symptoms of depression and feelings of sadness, grief and disappointment that may occur, Gregory suggests the following:
Stay on a regular schedule: Additional demands can be made on a person’s time during the holidays, so Gregory suggests limiting the number of activities you add to your calendar. Rest will help you adjust to a different schedule.
Watch what you eat. Gifts of homemade cakes and candy, decadent desserts at family gatherings, and large meals at parties make it difficult to stick to a balanced diet. But Gregory says that excess fat, sugar and caffeine make symptoms of depression worse, so avoid overeating.
Exercise: Exercise simply makes you feel better. If you’re feeling stressed or down, get your body moving by taking a walk.
Build in time to relax during the holidays: Down time is especially important during the holidays, she noted. Gregory suggests low-key activities such as watching a favorite holiday movie, driving around the neighborhood to see holiday decorations or playing games at home.
And most importantly, spend time in prayer, meditating on the meaning of the holiday season.
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