Long nights and isolation leave many of us distressed, writes Ruadhán Jones
For many Christmas is an oasis of festive feeling, warmth and celebration in the depths of winter. This may feel especially the case this year when on top of long nights and miserable weather we have a pandemic to cope with!
The constant stress associated with the pandemic is likely to exacerbate what is already a common seasonal ailment known as the ‘Christmas blues’ or ‘post-holiday depression’. For some, the Christmas season can be tinged with unexpected feelings of loneliness and unhappiness, continuing into January.
There are numerous potential triggers for such feelings, with some new ones this year. The question of who to visit and whether family members feel safe coming together is a problem specific to our times. More generally, the Christmas blues result from high expectations at Christmas time, fear of the future, and a confrontation of inner emotions that have been ignored throughout the year.
The Christmas blues are not a fleeting emotional burst, with potential repercussions for your mental health and well-being. One study in Queensland, Australia noted that there is a distinct rise in the number of suicides on Christmas Eve and New Year’s Day. While the Christmas blues is not necessarily the root-cause in these cases, it can be a trigger.
Mood disorder
It may also be related to a common mood disorder known as Seasonal Affective Disorder (SAD). As the name suggests, this disorder relates to a link between bouts of depression and particular times of the year. Although it can occur at any time, most people experience it during the winter months when the temperature drops and the sun shines less.
It’s unclear why SAD develops. While various theories have been presented, there is no overriding scientific consensus on the matter. A popular suggestion is that the lack of sunlight during winter can have a negative effect on the brain. This reduced exposure may, for example, produce higher levels of melatonin which makes the body sleepy, or alternatively decrease serotonin levels which are associated with depression.
Another possible cause may be that your body clock becomes disrupted – we’re all used to a daily routine but when days are shorter and darker, your body can get confused and act in an adverse way. Regardless of what its exact cause is, the effects are very real and must be treated seriously.
Symptoms
This condition isn’t exclusive to people with a long-standing mental health problem; SAD also affects those who are relatively psychologically well throughout the rest of the year. Given the effects of the pandemic and lockdown on our mental health, this year the effects could be more acute and so it is important to be aware of the signs and symptoms.
The symptoms may appear suddenly or develop gradually over time and differ from person to person, but according to the NHS, those suffering can experience:
-a persistent low mood
-a loss of pleasure or interest in normal everyday activities
-irritability
-feelings of despair, guilt and worthlessness
-feeling lethargic (lacking in energy) and sleepy during the day
-sleeping for longer than normal and finding it hard to get up in the morning
-craving carbohydrates and gaining weight
The condition is recognised as a common disorder affecting many thousands of people worldwide. Even so, there is a stigma associated with mental health conditions like SAD. Such stigma can be a contributory factor in escalations in depressive episodes, according to Mental Health Ireland.
“Many people’s problems are made worse by the stigma and discrimination they experience – from society, but also from families, friends and employers. Nearly nine out of 10 people with mental health problems say that stigma and discrimination have a negative effect on their lives.”
Treatment
The first thing to do as a family member or friend of a person with SAD is to recognise that it is a serious condition, and one that can be treated with proper care. There are ways of managing seasonal disorders which, while they may not address the root-cause, will improve a person’s mood and quality of life.
A common treatment of SAD is light therapy where you sit or work near a device called a light therapy box. The box mimics natural sunlight, thereby reducing the negative effects associated with truncated exposure to light during winter. The sessions can be done at home using a rented light box so it’s certainly worth considering.
Equally, while Christmas is a time we like to indulge ourselves, maintaining a balanced diet and staying hydrated are very important”
If this isn’t feasible, there are other interventions which can be carried out daily. Improving your diet and taking exercise more seriously can have formative impact on your mood. This advice is usually viewed as a cliché, but numerous studies have shown the benefits that physical activity can have on your body and mind. A recent study published in the American Journal of Psychiatry which looked at samples worldwide suggested that exercise had a protective effect on the risk of developing depression.
While looking out the window and seeing the wind, rain and cold may not make it appear the most appealing thought, exercise has the double benefit of helping you get fitter and getting you out of the house. Equally, while Christmas is a time we like to indulge ourselves, maintaining a balanced diet and staying hydrated are very important.
Loneliness
One of the major causative factors in SAD and other mental health disorders is feelings of loneliness that can be difficult to fix without personal interaction with others. Those who are marginalised or vulnerable, such as the elderly, are more susceptible to it, but this year it is an issue for which the majority of us have a greater appreciation.
Moreover, experiencing feelings of nostalgia from Christmases long past and those feeling the loss of a partner can find it difficult to cope with holidays that may look radically different from their usual fond memories. Equally, many will be without family members who live abroad and would typically have travelled home for Christmas.
Typically, the Christmas period is a good time to tackle feelings of isolation as it draws families together. While this year will see much of that curtailed, the restrictions allow up to three households to mix for social and family gatherings in homes, gardens and other outdoor settings. Further, we have all learned the value of social media in keeping us connected while apart.
While we must balance concern for the spread of the virus, the considerations of mental health and well-being are also significant. As such, while observing all the relevant precautions, a good way to aid those suffering from SAD or the Christmas blues is to visit them and encourage them to visit you.
Just talking to a friend or relative can ease the emotional burden sufferers face and make the world seem like a friendly place again. If experiencing SAD is taking too much of a psychological toll and is having a drastic impact on your everyday life, it’s recommended that you speak to a counsellor who can offer you clinical advice about your circumstances in the hope of finding a lasting solution. If that’s the case, seek out the right help to ensure you make the most of the season and all it has to offer.