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Coping with the Winter Blues during the Holiday Season
The winter season can bring emotional challenges for many people, with some experiencing Seasonal Affective Disorder (SAD) while others face the stress and emotional toll of the holiday season. Manning Regional Healthcare Center (MRHC) aims to help individuals recognize and cope with both SAD and depression during the holidays.
Recognizing Seasonal Affective Disorder (SAD)
SAD is a form of depression triggered by reduced sunlight. According to the American Psychiatric Association, its symptoms closely mirror those of depression, including:
- Low mood and energy
- Fatigue
- Oversleeping or difficulty sleeping
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Loss of interest in activities
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Cravings for carbohydrates and subsequent weight gain
“Many of us have days that we don't feel like ourselves, and sometimes the winter months can enhance those feelings,” said Janet Brus, RN, program director for Senior Life Solutions at MRHC. "Be aware of how you are feeling. If you normally get up and perform your daily activities and instead find yourself staying in bed longer, not getting dressed, or avoiding activities, you may be experiencing seasonal affective disorder."
Brus recommends staying active, reading, maintaining a healthy diet, and seeking professional support if symptoms persist.
Understanding Holiday-Related Depression
While the holiday season is often filled with celebrations, emotional distress during this time is frequently linked to increased stress and elevated expectations. Some individuals may face grief, financial strain, loneliness, or pressure to “make the holidays perfect.”
“The holidays can be both joyful and emotionally challenging,” said MRHC Mental Health Therapist Tiffany Johnson, T-LMHC. “It’s important to use coping skills and lean on support to address difficult feelings before they get worse. The holidays are meant to bring us together and remind us of who we can trust.”
Practical Tips to Manage Holiday Stress and Depression
Set Realistic Expectations: Avoid pressure to create a perfect holiday. Focus on meaningful moments rather than perfection.
Maintain Routines: Stick to regular sleep, meals, and exercise routines, especially for children.
Establish Boundaries: Say no when needed to avoid burnout from over-commitment.
Engage in Self-Care: Dedicate time for relaxation and activities you enjoy.
Connect with Others: Combat loneliness by reaching out to friends, family, or support groups.
Manage Finances: Stick to a holiday budget and consider thoughtful, low-cost gifts.
While adults may typically feel the weight of the holiday stress, children can be affected too. Parents can support their child’s emotional well-being by keeping consistent routines, limiting screen time, and encouraging meaningful conversations.
“This is a great time to connect with your children and build a close relationship,” said MRHC Mental Health Therapist Hollie Schechinger, LISW. “Talk with your kids about their day during a fun activity where they can open up and not feel like they are being questioned. Most importantly, have fun with your kids!”
When to Seek Help
If feelings of sadness, anxiety, or stress persist and interfere with your daily routine, it is important to seek professional help. If you or your child is struggling with depression or anxiety, contact your primary care provider for an evaluation. MRHC also provides mental health services to support individuals of all ages:
Counseling Services in person or virtually for individuals 12 and older. Call (712) 655-2072 to schedule an appointment.
Play Therapy to support children five and older. Call (712) 655-2072 to schedule an appointment.
Senior Life Solutions for individuals 65+ struggling with anxiety, depression, or life transitions. Call (712) 655-8262.
The Recovery Center provides residential and outpatient treatment. Call (712) 655-2300 for help.
If you or someone you know is in immediate distress, contact the Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or call or text 988 for confidential, 24/7 support.
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