Post- Holiday stress/anxiety

Post-holiday stress/anxiety affects almost everyone! The immediate post-holiday period can cause discomfort, anxiety, stress and leave us feeling “let-down”.

Stressing about gift expenses, shopping around big crowds, exchanging/returning gifts or not reaching your planned goals can leave you feeling envious of others, drained, depressed and burnt out after the Holiday season.

Struggling with difficult emotions after the holidays is especially hard when you're expected to be back at work or school, and get back to your regular hours and routines. Try some of the interventions listed below to help manage post-holiday stress and anxiety!  

Managing your mind a wellbeing

• Practicing gratitude

• Keeping a well balanced diet that benefits you  

• Staying active (Taking small walks or jogs

• Being around people who make you feel comfortable

• Being happy for other peoples victories as if they were you own

• Taking breaks when needed

• Making reachable goals for the new year

• Meditate

• Giving yourself small tasks (Cleaning, doing the dishes or laundry)

• Participating in winter festivities

Seasonal Affective disorder (SAD) 

Seasonal Affective Disorder (SAD), or Depression with Seasonal Pattern, is a condition that comes and goes based on seasonal changes, appearing in the fall and going away in the spring/summer. This diagnosis should only be considered when the feeling is beyond the “winter blues” due to the lack of engagement in typical hobbies and/or outdoor activities due to weather.  Seasonal Affective Disorder can also occur during spring and summer although it is not as common to experience SAD during the warmer seasons.

Who is at risk of developing Seasonal Affective Disorder

It is estimated that SAD makes up 10% of all reported cases of depression. Approximately 15% of Canadians will report at least a mild case of SAD in their lifetime, while 2-3% will report serious cases. People with a family history of any form of depression may also be at risk of developing SAD.  Canadians are particularly at risk, as we have decreased sunlight during the winter months.

If you have a history of depression or bipolar disorder, your symptoms may worsen seasonally.

Seasonal affective Disorder- common symptoms    

•  Feelings of sadness and hopelessness.          

• Thoughts of suicide

• Hypersomnia or a tendency to oversleep

• Changes in appetite 

• A drop in energy level

• Irritability 

• Decreased physical activity

• Increased sensitivity to social rejection

• Avoiding Social situations

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Center for Addiction and Mental Health (CAMH): provides general information, as well as a short video about symptoms and treatments for SAD: Seasonal Affective Disorder (SAD) | CAMH

How do I cope?

• When symptoms develop seek help sooner rather than later

• Taking Vitamin D supplements

• Considering cognitive behavioral therapy

• Trying to create plans that involve physical activity 

• Light therapy 

• Staying active 

• Making realistic and do-able goals

 Although your symptoms may initially make this difficult, keep in regular contact with family and friends, both in person and via electronic means. These networks can provide opportunities to socialize and refresh your mood. Reach out to people in your support network for comfort and understanding. This can help ease feelings of guilt, isolation or hopelessness. Make sure to spend some leisure time doing activities that you find rewarding and gratifying. Practice mindfulness and pacing inside the home if you cannot make it outside (in front of windows if possible). Finally, exercise stress management techniques such as meditation and mindful breathing.

Light Therapy- 

Exposure to natural light can be helpful. Research has found benefits from exposure to sunlight within one hour from waking up in the morning, particularly for people with SAD. You can sit beside a window, keep your blinds open when you are home, trim branches that block light on your property, or take frequent walks outside with proper UV protection.

You should consult with your doctor before beginning light therapy. Light therapy is not suitable for everyone as there can be negative side-effects associated with this treatment including eye strain, agitation, headaches, and nausea. Light boxes should only be purchased after a discussion with your treating professional, as not all light boxes are effective, and you may want to review with your treating professional the research regarding the use of light boxes.

Some studies have identified light therapy as an effective method for improving symptoms. In this therapy, the user sits in front of a special light box or lamp for approximately 30 minutes a day. Light therapy can be administered in a doctor’s office, or at home with your own equipment on a schedule recommended by a clinician. You should consult with your doctor before beginning light therapy. Light therapy is not suitable for everyone as there can be negative side-effects associated with this treatment including eye strain, agitation, headaches, and nausea. Light boxes should only be purchased after a discussion with your treating professional, as not all light boxes are effective, and you may want to review with your treating professional the research regarding the use of light boxes.

Additional Information- “Psychology Works” Fact Sheet: Seasonal Affective Disorder (Depression with Seasonal Pattern) - Canadian Psychological Association (cpa.ca)

Canadian Mental Health Association (BC branch): http://www.heretohelpSeasonal Affective Disorder.bc.ca/sites/default/files/seasonal-affective-disorder_0.pdf

How Psychology can help Seasonal Affective Disorder

There are many ways to reduce symptoms of SAD or the winter blues. The most widely recommended psychotherapy for SAD is cognitive behavioral therapy (CBT).  CBT helps individuals focus and change cognition related to negative automatic thoughts, feelings and behaviours. This can help individuals to reconstruct their cognition around negative thoughts and behaviours and manage problems . Doctors and therapists may also recommend lifestyle changes in the winter, such as opening blinds, going outside, and exercising. You can undergo CBT either alone or in a group setting. Research suggests that CBT can help improve symptoms and build resilience for optimal mental health.