My Best Me Therapy, PLLC

The Holiday Blues, Seasonal Affective Disorder and the End of Year Recap

There are many reasons you might struggle over the holiday season.  

by Sarah Gonzales on October 11

As we enter into fall and the holidays begin their fast approach, you might start to notice your mood shift.  Although there is a lot to look forward to, many will start to struggle and not know why. From the holiday blues, to seasonal affective disorder and the lesser known end of year recap there are many reasons for having mixed feelings over the holiday season.  Let’s get a jump on this and go over some reasons for your low mood.

The Holiday Blues

The holiday blues is a feeling of sadness, loneliness, or other difficult emotions that can occur during the holidays. It can also include other symptoms like poor sleep, headaches, tension, and fatigue. People may also overeat or overdrink during the holidays which can have additional adverse effects. 

Tips for dealing with the holiday blues

1.) Get to the heart of what might be causing these feelings.  Are your expectations too high?  Are you experiencing financial strain? Are you anticipating an awkward family gathering? Is it the changes to your routine or diet?  Overeating and or overdrinking?  

2.) Make a plan for regular self care.  If your expectations are too high and there is financial strain involved, make a plan to dial it down.  If family is too much, make an escape plan for when you have hit your limit.  Overeating or overdrinking, start a food journal so you can keep track and cut back.  

3.) Go for a walk.  Bonus points if done outside. Super bonus points for adding some simple weight lifting.  Something is better than nothing.  Do some jumping jacks for a few minutes, everything counts. Just move that body!

Seasonal Affective Disorder

Seasonal affective disorder (SAD) is a type of depression. It happens during certain seasons of the year, most often fall or winter.  There are 2 types of SAD:  

Fall-onset. This type is also called winter depression. Symptoms of depression begin in the late fall to early winter months. They ease during the summer months.  

Spring-onset. This type is also called summer depression. Symptoms of depression begin in late spring to early summer. This type is much less common.

Symptoms can include increased sleep and daytime drowsiness, social withdrawal, grouchiness, and decreased sex drive.

Tips for dealing with seasonal affective disorder

1.) Acceptance.  As with any diagnosis it is best you practice making peace with it.  Don’t fight it, learn about it and make efforts toward better coping during these difficult times.  Set realistic goals in light of the depression. Don’t take on too much. Break large tasks into small ones, set priorities, and do what you can as you can.

2.) Don’t let these seasonal scaries change your mindset about who you are and the value you bring.  Negative thought loops can and will take hold. Try to make a practice of remembering and connecting to positive thoughts and feelings. Spending time with the friends and family that love you can help. 

3.) Get some sun.  Go for a walk outside or sit by a well lit window.   It is thought that shorter days and less daylight may set off a chemical change in the brain leading to symptoms of depression seen with fall onset SAD. Light therapy from the sun or the right type of therapy light may have benefits.

End of Year Recap

The end of year recap is a process most of us do without knowing.  It happens at the end of the year, around our birthdays and after major life events.  It is a time that brings on self reflection, self evaluation, a review of our life goals, achievements and failures.  Some folks find themselves feeling behind, or unhappy with the daily grind and others are reviewing all the major losses they may have endured over the years.  A lot of grief and loss works occures over the holiday season. That being said, The end of year recap also brings  many positive and uplifting moments to memory.  It’s the process of reviewing the ups and downs that have occurred over the year, finding  meaning and preparing to forge a path forward.

Tips for dealing with the end of year recap

1.) This is a healthy part of our human processing but can come with a lot of mixed emotions. Embrace this recollection of events over the year and take the time to process those thoughts and feelings.  Journal, reflect, take breaks and return to your process.  Seek therapy or a friend if needed.   

2.) Notice the quality of your thoughts and any repeating patterns you wish to address.  What do you notice? Am I never enough?  Do I focus on failures and minimize successes?  Am I comparing myself to someone else, why?  There is a lot to be learned so take your time.  

3.) Be gentle with yourself.  The time spent thinking the year over should be done with loving kindness, non-judgement and positive regard.  If you identify things you want to work on great but don’t get lost in a negative thought loop or start bad mouthing yourself.  

If you struggle with this time of year for whatever reason just know you are not alone.  Reach out to a trusted friend, family member, your local church or community organization.  You can also reach out to your doctor, get a physical trainer or seek out a therapist that’s a good fit for your needs.          

MyBestMeTherapy.com

Sarah@mybestmetherapy.com

Texas based, online mental health care with a heart.