PDN Article: Nov. 30, 2013
As the holiday season approaches each year, more and more people
suffer from holiday depression. Holidays are usually joyful occasions, filled
with celebrations, parties and social gatherings with family and friends, but
for many people, it is a time filled with sadness, loneliness and anxiety. The
causes for holiday depression are as varied as the individuals experiencing it.
For many, the holiday season disrupts the normal routine of life
and can result in a sense of chaos and a feeling of being unsettled. The kids
are on school break, there is more shopping than usual that needs to be done,
presents to buy, work parties to attend, family obligations and financial
stress can contribute to feelings of being overwhelmed and increased tensions.
Although the holidays are about spending time with family and
friends, this in itself can be stressful and cause depression. For those who
have no family around or have a family system that is tumultuous and negative,
the holiday season makes it much harder and unpleasant.
Family problems are often amplified during the holidays. This
time can be especially difficult for those that have lost loved ones or are
going through the anniversary of a loss or traumatic event, which can make
unpleasant memories come back and dampen the spirits.
The elderly who have lost spouses and friends may find
themselves struggling with depression as they remember life as it once was and
trying to come to grips with how it is now. They may also be experiencing
depression during this time as a result if being neglected or lonely.
Depression and suicides generally occur at a higher ratio during
the holidays than at any other time of the year.
If you have had depression in the past, you need to be
especially careful when coping with holiday stress. People who do not view
themselves as depressed may develop stress responses such as: headaches,
excessive drinking, overeating and difficulty sleeping.
Here are some ideas to find joy and balance during the holidays
and reduce your stress.
• If you suffer from loneliness or holiday depression, do
not be alone for the holidays. Reach out and volunteer your time to help the
needy, feed the homeless and be around people.
• Attend a holiday celebration such as a church service or
attend a musical activity to warm the heart.
• Acknowledge your feelings of loss of a loved one and
realize it is OK to feel sad and take time to cry and express your feelings,
and then work your way to finding some joy in the memories of your loved one.
• Be realistic and forget the unimportant stuff. Don't get
hung up on what the holidays are supposed to be like or how you are supposed to
feel. Take things as they come. It is OK.
• Try to accept family members and friends as they are even
if they don't live up to your expectations, they may be feeling the effects of
holiday stress and depression, too.
• Stick to a budget, consider doing something different
such as giving homemade gifts.
• Learn to say "No". Agreeing to do things you
really do not want to can leave you feeling resentful and overwhelmed.
• Plan ahead. Schedule days for shopping, baking and other
activities.
• Lean on your friends and family members that are
positive, encouraging and supportive.
• Do not abandon healthy habits such as healthy meals,
snacks and exercise.
• Make time to pray, relax, meditate, listen to soothing
music, sip a cup of tea or take a nice walk.
• Seek professional help if you find yourself feeling
persistently sad or anxious, unable to sleep, irritable and unable to face
routine chores.
• Call the local crisis hotline at 647-8833 if you need to
talk to someone or make an appointment with a counselor.
Annie F.B. Unpingco, LCSW, is administrator of I Famagu'on-ta at
the Guam Behavioral Health and Wellness Center.
