Feeling Down this Holiday Season? You're Not Alone

Feeling Down this Holiday Season? You’re Not Alone

December is awareness month for Seasonal Affective Disorder (SAD). 

As the seasons change and holidays approach, some people experience more than just cooler weather and shorter days. Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, often occurring during the fall and winter months. Recognizing the symptoms and knowing how to manage SAD can make a big difference for those affected.

What Is Seasonal Affective Disorder?

SAD is more than just the "winter blues." It’s a form of depression linked to changes in seasons, most commonly when daylight hours decrease. Common symptoms include:

• Persistent feelings of sadness or hopelessness

• Fatigue and low energy

• Difficulty concentrating

• Changes in sleep patterns (often oversleeping)

• Increased cravings for carbohydrates and weight gain

What Causes SAD?

The exact cause of SAD isn’t fully understood, but factors include:

1. Lack of Sunlight: Reduced daylight disrupts the body’s internal clock, impacting serotonin and melatonin levels, which regulate mood and sleep.

2. Biological Factors: People with a family history of depression may be more susceptible.

3. Holiday Stressors: The added pressures of the holiday season, such as financial strain, social obligations, and unmet expectations, can exacerbate feelings of stress and sadness during this time.

Managing and Treating SAD

If you think you might be experiencing SAD, here are some effective treatments and strategies:

1. Stay Active: Regular exercise boosts endorphins and can alleviate feelings of depression. Outdoor activities during daylight hours are especially beneficial.

2. Maintain a Routine: Stick to a consistent schedule for sleeping, eating, and daily activities to support your body’s internal clock.

3. Manage Holiday Stress: Take steps to reduce holiday stress by setting realistic expectations, sticking to a budget, and prioritizing self-care. It’s okay to say no to events or activities that feel overwhelming.

4. Seek Support: Talking to friends, family, or a mental health professional can provide emotional relief and practical strategies for coping. For severe cases, therapy or medications such as antidepressants may be necessary. Cognitive Behavioral Therapy (CBT) tailored for SAD is particularly effective.

When to Seek Help

If symptoms persist for weeks or interfere with your daily life, consult a healthcare provider. Early intervention can help you manage SAD and improve your quality of life.

Embracing the Season

While SAD can be challenging, incorporating movement and connection into your routine can make the darker months more manageable. Don’t hesitate to seek help and explore strategies to keep your spirits bright. 

Author

Allison Osborne, PA-C Allison Osborne, PA-C, is a board-certified Physician Assistant on the team at Premier Obstetrics & Gynecology, which has offices in Maitland, Oviedo, and Lake Mary, Florida. Allison was born in Germany and raised primarily overseas with her military family. She attended Christopher Newport University in Virginia, where she earned her undergraduate degree in Mathematics. Allison graduated with honors with a Master’s degree in Physician Assistant Studies from Nova Southeastern University (Orlando Campus) in 2022. Throughout her career, Allison has gained a wealth of knowledge and experience from her professional experience in primary care. She has always had a passion for Women’s Health and is very excited to provide care for women! Allison and her husband have three amazing children. In her spare time, she enjoys running, playing volleyball, and spending time with her family and kitties. Allison is very excited to have found her professional home with Premier Obstetrics & Gynecology!