Combating depression over the holiday season

Holidays are supposed to be a time of joy and celebration, but for some people they are anything but. Feelings of depression, anxiety and negative mood affect many people this time of the year.

The holidays are a stressful time for many different reasons and if you are prone to any of those conditions it can certainly intensify.

Some 322 million people worldwide live with depression, occurring more often in women than men. One in ten adults in the United States struggle with depression, which manifests physically by causing disturbed sleep, reduced energy, appetite changes, body aches, forgetfulness and increased pain perception.

Although the term chemical imbalance is a popular way to explain what causes depression, it really doesn’t go far enough to capture the complexity of depression. There are many possible causes, which can include, brain chemistry that results in faulty mood regulation, medical issues, stressful life events, genetics and medications. The consensus is that a variety of these forces interplay to trigger depression.

During the holiday season, social isolation is one of the biggest predictors of depression. Lack of a social circle or opportunities for socialization tend to make an individual withdraw. This often produces feelings of loneliness and symptoms of depression worsen.

Others grieve during the holidays becoming more keenly aware of the loss of a loved one during the holiday season. Constant reminders of others’ happy seasons can additionally serve as a painful reminder of the happiness and love that’s lacking in our own lives. For these reasons, the holiday season can be a particularly difficult time of year for those dealing with family conflict, loss, break ups, divorce, loneliness and mental health issues.

Antidepressant medications are a common way to treat depression however, pills aren’t the only solution. Research shows that exercise is also an effective treatment.

“For some people it works as well as antidepressants, although exercise alone isn’t enough for someone with severe depression,” says Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School.

Exercise not only increases blood flow to the brain, it releases endorphins, the body’s very own natural antidepressant. It also releases other neurotransmitters, like serotonin, which lift mood.

Brain-derived neurotrophic factor, a chemical that promotes brain health and memory, is also reduced in depression, and exercise has been found to elevate levels of this neurotransmitter.

Taking time for self-care is crucial during times when you feel overwhelmed, depressed or anxious.With so much happening during the holidays, you might not have a moment alone.

However, it’s important to make time for yourself so you can take a breather and clear your mind. Even spending as little as 15 minutes alone might make a world of difference. Doing activities, you enjoy can help you maintain your sanity as you juggle family obligations, social events, and holiday shopping.

You can try going on a walk or jog, listening to relaxing music, or getting a massage to take your mind off your to-do list but here are some other suggestions that may help you to get moving.

If while feeling depressed, the most you can do is take a short walk, start there. The next day, try to do a little more and build on that. For some people with depression, the first step is joining a class or exercise group. Whatever exercise you do, the important thing is that you do it every day and stick with it. KEEP IT SIMPLE!

Check out a group class or enlist a family member or good friend to be your exercise partner. Being accountable to a teacher or friend is what keeps some people with depression going.

If you don’t like a type of exercise, chances are you’re not going to do it, whether or not you’re depressed. But if you enjoy what you’re doing–whether it is yoga, bicycling, or walking–you’ll be more likely to stick with it over time.

The days you feel least like exercising are the most important days to get out and do it. Those are the days when you will feel best after doing it.

It’s more likely that you’ll exercise if it’s easy and convenient. Walking and running don’t require much equipment and are easy to do from nearly anywhere. The same goes for a gym or exercise class–if it’s easy to get to and the timing is convenient, it’s more likely that you’ll go.