In the midst of the festive season, adorned with twinkling lights, heartwarming carols, and the joyous spirit of celebration, there exists a challenging reality for those grappling with seasonal depression. As the days grow shorter, the condition known as Seasonal Affective Disorder (SAD) casts a shadow, making the holiday season particularly daunting.

Mental Health Advocate Kimberley Leckie sheds light on the heightened impact of SAD, especially during Christmas, as the seasonal shifts intertwine with the social expectations that accompany this time of year.

“The holiday season, including Christmas, can contribute to the impact of Seasonal Affective Disorder for several reasons. First, reduced daylight during winter months may already be affecting mood, and the additional stress and demands of the holidays can exacerbate feelings of sadness or anxiety,” the advocate stated.

She highlighted that during this period of emotional turmoil, coupled with the effects brought on by events associated with the Christmas holiday, suicide or self-harm can result in people who are depressed.

Leckie suggested some tips to Observer Online for people experiencing seasonal depression to navigate the Christmas period and make it through the new year:

– Light therapy: Use a lightbox to simulate natural sunlight, which can help regulate mood and improve symptoms of SAD.

– Maintain a routine: Establishing a consistent daily routine, including regular sleep patterns, can provide stability and structure.

– Physical activity: Engage in regular exercise, even if it’s a short walk, linked to improved mood and combating lethargy.

– Connect with others: Seek support from friends, family, or a mental health professional, as social connections are vital for emotional well-being.

– Manage expectations: Set realistic expectations for the holiday season, prioritise self-care, and be okay with low-key celebrations.

– Mindfulness and relaxation techniques: Practice mindfulness, deep breathing, or meditation to manage stress and promote a sense of calm.

– Nutrition: Maintain a balanced diet with nutrient-rich foods to support overall health.

– Plan enjoyable activities: Incorporate activities you enjoy into your schedule for a sense of pleasure and accomplishment.

– Limit alcohol and caffeine: Moderation is key to avoiding impacting sleep and exacerbating anxiety.

– Seek professional help: If symptoms persist or worsen, consider seeking help from a mental health professional for tailored support and treatment options.

Leckie emphasised that support from family is crucial for someone dealing with seasonal depression, providing ways to help loved ones during this difficult period:

– Encourage open and non-judgmental communication.

– Learn about seasonal depression to better understand your loved one’s experience.

– Assist with daily tasks or holiday preparations to alleviate stress.

– Recognise that the person may be going through a difficult time and be patient with mood fluctuations.

– Include them in holiday gatherings and activities, respecting their need for space if they decline.

– Offer a listening ear and emotional support.

– Suggest seeking help from a mental health professional.

– Be mindful of their need for alone time or quiet moments.

– Refrain from making dismissive comments or judgments.

– Regularly check in on how they’re doing.

Leckie further recommended that loved ones adapt their support to fit the individual, as everyone’s experience with seasonal depression is unique.