Feeling Festive Depressed? There's Now Help Available For You

By now, if you look around, you will see everywhere the Christmas decorations are up. Whether it is the Christmas tree itself, or the lights, or fake snowflakes, your surrounding is all light up! But does it make you nervous, anxious or even depressed? It could be the Christmas Blues. And yes, it exists!

Festive depression is when people who find the festive period difficult to deal with. However, a trust by National Health Service (NHS) UK is reminding them that it is okay to seek help for mental health.

Dr Emma Tiffin, a local GP and mental health clinical lead for NHS Cambridgeshire and Peterborough said. "Whether you are...struggling financially or facing difficult memories, lots of us struggle with our mental health at this time of year and can feel more lonely than usual. It is important to remember you are not alone. It is OK to not be OK and there's a wife range of services available."

The services NHS trust providing are online advice, phone and text helplines, specialist bereavement sites or crisis mental health support. Dr Tiffin has also urged "people to look out for others".

Dr Tiffin says that a phone call or a visit can make all the difference to someone's wellbeing this Christmas. Support for mental health issues includes services which are also geared towards younger and older people alike, and is available on NHS 111's crisis line.

Why do some people feel depressed on Christmas?

If you know anything about Christmas, you may also know about Grinch, who stole Christmas. He was an orphan who longed for a family and parents who would actually care about him. This is why when he sees Christmas, a children's holiday that is inclusive of family fun and love, while he has neither, he becomes sad. He also is annoyed by noisy Christmas festivities and extravagant decorations, but deep down, this holiday reminds him of his childhood void of love and security.

To many who feel depressed around Christmas might relate to Grinch. It may not be the same reason, but there could be memories associated with festivities which are sour. This is what we call Christmas Blues!

What Causes Christmas Blues?

Psychologist Ashi Tomar notes few causes that may lead to Christmas Blues:

• The idealized image of a perfect Christmas sometimes creates unrealistic expectations for those who do not have the similar circumstances as they see elsewhere. There obviously comes a comparison with lives of others.

• There are extra activities, organizing feasts and dinner, which sometimes can leave one feeling overwhelmed and unloved.

• People who are away from their family can also feel lonely or sad.

• It also prompts reflection on the past years, which can also be frustrating for many, especially if the goals are not met.

Tomar also highlight that when an individual is unable to meet basic financial demands during holidays, it may lead to feelings of insecurity, increased anxiety, and symptoms of depression. "Since human beings are wired for connection, isolation around this time increases feelings of sadness and loneliness impacting emotional well-being. When there are unrealistic demands in terms of the holiday season, where there is a gap between ideal expectations and one’s actual life, it may lead to feelings of failure, inadequacy, or worthlessness."

What is Seasonal affective Disorder?

This is also known as Seasonal Affective Disorder (SAD). When people change their behavior in accordance with certain seasons, they experience SAD. It is also during Christmas when the sun is not as bright as it is in summers and behavior changes, becomes more negative when there is less sunlight.

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Most people find themselves sleeping or eating more than necessary during winters. Light is thought to influence SAD, because it affects the natural biological clock that regulates hormones, sleep, and moods. When sunlight exposure decreases in winters, individuals affected by SAD have difficulty regulating their biological clock.

As per a 2016 study published in the Oxford University Press titled Seasonal difference in Brain Serotonin transporter binding predicts symptom severity in patients with Seasonal Affective Disorder, states that SAD appears in people whose brains maintain high levels of serotonin transporters, leading to lower levels of serotonin.

Tomar says that it is important to seek a diagnosis from a mental health professional and to be diagnosed with Major Depressive Disorder (Depression), given that the symptoms should have been present for at least 2 weeks.

Symptoms include:

• Persistent sadness and feelings of irritability and discontentment most of the day throughout the day.
• Feelings of worthlessness, hopelessness, and helplessness.
• Excessive inappropriate feelings of guilt
• Neglecting self-care and engaging in binge eating, excessive alcohol consumption, and reliance on substances.
• Isolating and withdrawing from others.
• Changes in sleep patterns and appetite.
• Loss of interest in previously enjoyed activities and decrease in motivation and productivity.
• Significant weight loss or weight gain without trying.
• Increased levels of fatigue and decrease in concentration and decisiveness.
• Recurrent thoughts of dying or suicidal ideations.

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How can you cope up?

While there exists antidepressants, and light therapy, as well as vitamin D supplements to treat SAD. Tomar suggests, letting go of perfectionism and unrealistic expectations regarding the holiday season. "Rather focusing on small, meaningful ways to enjoy and celebrate," she says.

Other ways to cope could be:

• Practicing gratitude journaling to focus on the positive aspects and experiences rather than fixating on negative cognitions.
• Setting up meet-ups or virtual calls with loved ones to enhance social connections may help meet the need for belongingness and a sense of comfort and safe space.
• Engaging in self-care practices like maintaining regular exercise, sleep, and fulfilling dietary needs. These can help stabilize mood.
• Focusing on the non-material aspects of enjoying the festival and carefully budgeting and planning expenses to avoid financial distress.
• Break holiday tasks into small manageable activities and delegate and seek help as necessary.
• Prioritize hobbies and interests.

Ashi Tomar is a senior psychologist with Veda Rehabilitation and Wellness.