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Depression and the Holidays December 16, 2013

Posted by Crazy Mermaid in Depression, mental illness.
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The holidays are typically a time of depression for many people. But there is a difference between holiday depression and clinical depression.  Knowing the difference and things you can do about holiday depression might make your holiday season better.xmas tree clip art

What Is Major Depressive Disorder?

According to the National Institute of Mental Health, major depressive disorder is characterized by a combination of symptoms that interfere with a person’s ability to work, sleep, study, eat, and enjoy once-pleasurable activities.

There are times you may feel sad, lonely, or hopeless for a few days. But major depression — clinical depression — lasts longer and is disabling. It can prevent you from functioning normally. An episode of clinical depression may occur only once in a person’s lifetime. More often, though, it recurs throughout a person’s life.

In addition, with major depression, one of the symptoms must be either depressed mood or loss of interest. The symptoms should be present daily or for most of the day or nearly daily for at least two weeks. Also, the depressive symptoms must cause clinically significant distress or impairment in functioning. The symptoms cannot be due to the direct effects of a substance — drug abuse, medications — or a medical condition, such as hypothyroidism, nor occur within two months of the loss of a loved one.

For in-depth information, see WebMD’s Major Depression.

What Is Chronic Depression or Dysthymia?

Chronic depression, or dysthymia, is characterized by a long-term (two years or more) depressed mood. There are also symptoms present that are associated with major depression but not enough for a diagnosis of major depression. Chronic depression is less severe than major depression and typically does not disable the person. If you have dysthymia or chronic depression, you may also experience one or more episodes of major depression during your lifetime.

For in-depth information, see WebMD’s Chronic Depression (Dysthymia).

What Is Atypical Depression?

The key symptoms of atypical depression include:

  • Overeating
  • Oversleeping
  • Fatigue
  • Extreme sensitivity to rejection
  • Moods that worsen or improve in direct response to events

Regular — or “typical” — depression, on the other hand, tends to be marked by pervasive sadness and a pattern of loss of appetite and difficulty fall or staying asleep.

For in-depth information, see WebMD’s Atypical Depression.

The holiday season often brings unwelcome guests — stress and depression. And it’s no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.

But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

  1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
  2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
  3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
  4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
  5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
  6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
  7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
  8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
  9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
  10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Reprinted from Web MD and Mayo Clinic

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Comments»

1. Jaunita - June 7, 2014

I was wondering if you ever thought of changing the layout
of your blog?Its very well written; I love what youve got
to say. But maybe you could a little more in the
way of content so people could connect witgh it better. Youve got an awful lot of text for only having
one or two pictures.Maybe youu could space it out better?


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