As the colder months settle in, and the chaos of the holidays commence, many people notice shifts in mood and energy. When the focus of the holiday season is supposed to be family, connection, and all things magical, it can be isolating if you are having feelings of sadness or anxiety. However, if you feel this way you are not alone. In fact, there are two common challenges many face this time of year – holiday blues, and Seasonal Affective Disorder (SAD). If you suffer from either of these, fret not, we spoke with Sharon Fu, who gives some helpful tips for this time of year. Sharon is a Licensed Clinical Professional Counselor and owner of Seeds of Hope Counseling. Her practice is inclusive and welcoming, providing a safe space for all. In this Q&A, Sharon shares practical tips for managing SAD and holiday blues, reminding us that support is available, and these feelings can be managed with the right strategies.
Q: What’s the difference between Seasonal Affective Disorder (SAD) and the holiday blues?
Sharon Fu: The main difference is that SAD is a form of major depressive disorder that occurs with the change in seasons, typically starting in the fall and lasting through winter. Triggers include reduced sunlight, which disrupts your body’s internal clock, and changes in serotonin and melatonin, both of which can affect mood and sleep. People who already have depression or bipolar disorder may notice their symptoms worsen during the winter months. The holiday blues, on the other hand, are temporary feelings of sadness, loneliness, or stress that people experience around the holidays. For the holiday blues, loneliness, financial stress, and disruptions to your daily routine are common triggers. While SAD requires ongoing management, holiday blues tend to resolve once the holiday season is over.
Q: How can someone manage SAD or the holiday blues on their own?
Sharon Fu: It’s crucial to prioritize self-care. Start by setting boundaries and learning to say no to obligations that feel overwhelming. Regular exercise, a healthy diet, and keeping to a sleep schedule can improve both mood and energy. Light therapy, especially for those with SAD, can help regulate your body’s rhythms. Finding a little time each day for relaxation, whether through yoga, deep breathing, or simply listening to music, can make a big difference.
Q: How can loved ones provide support during this time?
Sharon Fu: Support from family and friends is incredibly valuable. Empathy is key—avoid criticism and instead focus on listening without judgment. Even small gestures, like inviting your loved one for a walk or cooking together, can help lift their mood. Spending time outdoors during daylight hours is also important, as it can help counter the effects of limited sunlight, which is a big trigger for SAD.
Q: Are there long-term strategies that can help with managing SAD?
Sharon Fu: Absolutely. A consistent sleep schedule and balanced diet are essential for managing depressive symptoms. For those with SAD, light therapy can be effective, but it’s important to consult a healthcare professional before starting, especially if you have bipolar disorder or certain eye conditions. Working with a therapist, particularly using techniques like Cognitive Behavioral Therapy (CBT), can help change negative thought patterns. Social connections are also vital—prioritize spending time with friends and family to combat feelings of isolation. By following these steps, individuals can better manage both SAD and the holiday blues, setting themselves up for a more balanced and fulfilling season.
Finding a little time each day for relaxation, whether through yoga, deep breathing, or simply listening to music, can make a big difference.