NASHVILLE, Tenn. (WKRN) – For some, the holidays aren’t always merry and bright.
According to the National Institute of Mental Health, millions of Americans experience seasonal affective disorder (SAD). It's a type of depression that typically occurs during the fall and winter months when daylight hours are shorter which can cause serious mood changes and affect how a person feels, thinks, and behaves.
Dr. Joseph Sharpe, psychiatric medical director for Ascension Saint Thomas, said although the condition can occur year-round, it is most often associated with winter.
"Here in Middle Tennessee in December, January and February, the sun is at a different angle. We go weeks on end with having some very gray days and no direct sunshine and that, for some people, can have a very negative impact,” Sharpe said. “That can result in a depressed mood, hopelessness, helplessness, which are all signs of depression, which the person might not normally suffer, but they're more vulnerable to that during those winter months."
Sharpe said the holidays can heighten symptoms of SAD in a myriad of ways.
“The holidays, as much as we love them, are very stressful and difficult for a lot of folks,” Sharpe said. “It's a real marker of time. It's a time to remember losses. It's a time to be with family, and sometimes that can be great, sometimes that can be stressful, and sometimes that can provide tension and anxiety, especially this particular season after our recent election.”
A 2024 postelection survey by the American Psychological Association found that more than seven in 10 adults said they hope to avoid discussing politics with family over the holidays.
“Try to set boundaries,” Sharpe said. “If you know that you don't agree with the politics of your family, I would recommend not talking about politics and don't take the bait. If somebody's trying to jab you or get you to, you can just smile and go talk to another family member.”
Sharpe recommends the following strategies to help manage the winter blues:
- Light Therapy: Exposure to bright light can help regulate circadian rhythms and improve mood.
- Light therapy boxes, available over-the-counter, simulate natural sunlight and can be effective in reducing SAD symptoms.
- "Using the light for about 15 minutes each morning at eye level or higher can boost energy, improve mood, and help regulate sleep," Sharpe said.
- Practice Mindfulness: Meditation, deep breathing, and yoga can help reduce holiday stress and enhance emotional well-being.
- Mindfulness-based techniques are particularly effective in managing negative thought patterns associated with SAD
- Stay Active: Physical activity, such as walking or indoor exercise, can improve mood and energy levels.
- Exercise helps release endorphins, natural mood enhancers. Sharpe suggests being active 3-4 times per week for at least 30 minutes.
- Establish Healthy Routines: Maintaining a regular sleep schedule, eating balanced meals, and staying hydrated can help stabilize mood and energy.
- Avoid excessive alcohol consumption, which can worsen feelings of depression.
- Seek Social Support: While the holidays can be isolating for some, reaching out to loved ones— even virtually— can provide connection and emotional support.
- Talking to a therapist or joining a support group can also be helpful.
"Save time for not only yourself but time to spend with the friends and family that you do care about because it is a very wonderful and special time,” Sharpe said. “I'd also put pets in there, because pets are also wonderful, and they are very therapeutic. Try not to overthink the holidays or any obligations that you have, and ultimately, just be kind to yourself.”
Sharpe said anyone struggling with more severe symptoms of SAD or feeling overwhelmed by the demands of the holiday season should seek professional help.
If you need help in a crisis situation, dial 988. For an emergency, dial 911.