WASHINGTON — This is supposed to be a season for celebration — for parties, family get-togethers and lots of good cheer. But for some, it’s the season for the holiday blues.
With so much going on, people can get stressed out and all kinds of negative emotions creep in. For some, the stress is due to finances or over-scheduling. For others, the problem can simply be setting unrealistic expectations for the holidays or missing loved ones who are not around for the festivities.
All this often is paired with a lack of rest. Jessica Clark, a neuropsychologist with the MedStar National Rehabilitation Network, says “fatigue kicks in as we try to keep up,” making the situation much worse.
She says there are tips that can help people cope with the generic holiday blues. Clark says start by being realistic, adding “we don’t need to expect necessarily the most perfect holiday or to recreate holidays of the past. “
Know your limits, and take care of the basics — things like sleep, exercise, nutrition and hydration.
And while it is difficult for some, Clark suggests people who suffer from the holiday blues should stay away from alcohol. She says “alcohol use is popular around the holidays, but it may intensify emotions, make our lows lower or intensify angry feelings.”
If those feelings persist, there is a chance the condition may be deeper than just seasonal blues. Clark says if the sadness becomes a constant companion and gets in the way of everyday life, the problem could be clinical depression.
“If the feelings occur overwhelmingly over the course of two weeks — and that would be all day, nearly every day — and if those feelings are getting in the way of relationships, work or school,” says Clark.
Other symptoms of depression include a loss of interest or pleasure in things that were once pleasurable, weight loss or gain, insomnia or oversleeping, feelings of worthlessness or guilt or, in some cases, recurrent thoughts of death.
“If someone is expressing suicidal thoughts, thoughts of death, this absolutely needs to be taken seriously and we should get those people help immediately,” says Clark.
She notes that some people might hold off asking for help for depression over the holidays because they think it might be tough to find or they don’t want to spoil the season for others. Clark says that is why it is some important for all of us to recognize the signs of depression in others, and help them get the care they need.
Several national and local phone hotlines will be open for business as usual throughout the holidays. They include the National Alliance on Mental Illness helpline and the National Suicide Prevention Lifeline. Many local governments have emergency numbers on their websites, including the DC Department of Behavior Health’s telephone referral service, which is manned 24/7
