Managing Mental Health in the Winter Months
As the winter months and increasing holiday festivities begin, while it is a joyful time for many, it’s important to remember that this may not be the case for everyone. This is particularly true for those who may be navigating mental health struggles such as depression, seasonal affective disorder, grief, anxiety/stress, trauma-anniversaries, among other things. We wanted to bring to awareness the struggles of many as well as offer suggestions for both those struggling and how loved ones can support those who may be struggling.
Why Is This Time of Year Hard for Many?
This time of year can be hard for many for a myriad of reasons, far too many to list here. However, some of the main causes of mental health struggles during this time, can include those above and more. We’ve elaborated on some of them here:
- Seasonal Affective Disorder (SAD): Seasonal affective disorder can be understood similarly to depression but differs in that it usually comes around the same timing (the Fall and Winter months for many). Less commonly, some individuals may experience the opposite where the Spring and Summer months cause more depression compared to the Fall and Winter. Why this occurs is not yet fully understood but can be due to melatonin and/or serotonin production changes, circadian rhythm (sleep) changes etc. (The National Health Service, 2022). In terms of symptoms, symptoms may differ depending on if you’re struggling with Fall/Winter SAD or Spring/Summer. For Fall/Winter SAD in particular, one may experience, excessive or oversleeping, changes in appetite and/or weight, lack of energy/fatigue, and other common depression symptoms like overall sadness (The National Health Service, 2022; Mayo Clinic, 2021). You can learn more about the differences between Fall/Winter and Spring/Summer SAD at the previous links.
- Anxiety and Stress: Some individuals may be struggling with various types of anxiety and/or stress around the holiday season. Whether it is generalized anxiety disorder (overall general/excessive worry), social anxiety disorder (anxiety particularly in social settings which can be triggered by large holiday gatherings), or just the everyday anxiety/stress that many experience with the hustle and bustle of the holiday season.
- Grief: The holidays can also trigger feelings of grief for some people. Some may have lost a loved one around this time. Others may just experience a sense of loss and despair around the holidays, or are missing their loved ones that are no longer here to celebrate the holidays with them; whether it’s due to loss, long distance, combat, etc.
- Trauma-anniversaries: Some people may have experienced something traumatic around the holiday or winter season that this time of year reminds them of that event.
- Domestic Abuse/Violence: Some individuals may also be experiencing domestic abuse situations. These situations can be even harder around the holidays as a lot of victims and survivors are forced to spend more time with the perpetrator of abuse, etc. It is also known that domestic abuse may increase around the holidays due to a variety of factors such as financial stressors, etc. (Starting Point; St. Louis American, 2022). If you’re struggling with domestic abuse, know that you’re not alone. The National Domestic Violence Hotline outlines various safety planning suggestions at the link above and is always on call if you need immediate support or assistance. You can also always reach them by texting “START” to 88788 or calling 1-800-799-7233.
- Chronic Illness: Those struggling with chronic physical and/or mental health conditions can also struggle a bit more around the holiday season. As everyone is out enjoying holiday festivities, it can be easy to feel isolated or left out if you can’t participate or just aren’t feeling up to it. Harvard Health has an excellent blog post on “Navigating Chronic Illness During the Holidays” with helpful tips and insight!
Tips for Those Struggling:
If you are struggling with any of the above or other things, know that you’re not alone and there are things that can help make this time of year a little more bearable. Different things work for different people so take a look and see if anything stands out to you!
- Make a personalized (and manageable) Winter bucket list: For those who are struggling to find activities that feel manageable and/or enjoyable in a time of distress, make your own individual Winter bucket list. Whether it’s making a list of indoor-only activities if the outdoors are triggering, or just making a list of goals you might want to achieve in the winter months, you can tailor it to your own needs and values!
- Go at your own pace: The holidays may bring a lot of pressure to engage when you don’t really feel up to it. It’s okay to set limits and go at a pace that works for you and to let others know your limitations, and/or set boundaries.
- Talk to those you trust. Often people are afraid of being a burden to others, especially during the holidays. However, talking to someone you can trust about your struggles can be helpful so as to not hold it in and risk feeling worse.
- Find coping skills that work for you: There are numerous coping skills out there that can help. If you’re struggling to find coping skills that work for you, take a look at some of these ideas.
- Search for a support group: Depending on your struggles, there a good chance there’s a support group out there for the same thing (or similar) that you’re struggling with. Connecting with others who share the same or similar struggles can help foster acceptance and understanding.
- Seek professional guidance if needed: Sometimes talking to your doctor and/or a therapist can also be helpful if you have trouble finding ways to cope and navigate these struggles. There’s no shame in asking for help.
- Utilize 988 and other crisis resources if in crisis: Crisis Counselors are in full-swing not just everyday but definitely during the holidays if you’re in crisis. Never be afraid to reach out to the 988 Crisis Lifeline by texting or calling 988 or contact the Crisis Text Line by texting “HOME” to 741741 if you need someone to talk to immediately.
How to Help Those Struggling:
For those who may have loved ones who are struggling, there are many ways you can help:
- Offer a listening ear: Often, people just need to feel heard and listened to. Taking the time to listen can mean the world.
- Offer the gift of time/company: For those who are battling loneliness and/or depression, the gift of time and company can be one of the most meaningful to not feel so alone.
- Invite them: You may think that those who are struggling don’t want to be invited perhaps because they decline often or don’t get out much, but the truth is even though they may decline, it still means a lot to them to be included and thought of.
- Offer to help them seek help if necessary: Asking for help can be hard for a lot of people. Putting the offer out to help them seek the necessary help they may need can take some of the pressure off.
Bottom Line:
The holidays can be rough for some, but there are many things people and loved ones can do to make it a little more bearable or enjoyable. And there is hope and help available. We wish everyone a happy, safe, and healthy holiday season.
If you’d like to learn more about participating in a mental health clinical research study, get in touch today by calling 610-891-7200 or contacting us here.
