Coping With Holiday Depression & Stress
Leahcim Semaj, Ph.D. - Change Agent

The holiday season is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, and anxiety about an uncertain future. This issue is so pervasive that the United States National Mental Health Association annually issue warnings on the subjects. Recent studies show that some people suffer from Seasonal Affect Disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months.

What Causes Holiday Blues?
Many factors can cause the "holiday blues": stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one's family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.

For some people the radio can provide what amounts to torture, as the avalanche of advertisements and Christmas music just serves to remind them of how empty their own lives are. Why depresses me is the extent of the "licky-licky" mentality that increases at this time each year. A large segment of our people is still trapped in the Slave Psyche that says this is the time that "Massa" should give them a little extra. So Christmas is not about them giving, just about them receiving, definitely not about the celebration of the birth of Jesus. People who barely and grudgingly give as little service as possible all year (for which they got paid) have the nerve to hand you an empty envelope with the expectation that you will return it filled to them. Baa…Humbug.

Some Symptoms of Depression
The levels of depression and stress can vary, but with debilitating consequences.

• Feeling edgy or irritable
  
• Inability to sleep or sleeping too much
  
• Depressed mood most of the day, without relief
  
• Lack of interest in activities
  
• Loss of interest in pleasurable activities
  
• Change in weight -- loss or gain in a month's time
  
• Fatigue and lack of energy
  
• Inability to concentrate
  
• Feelings of constant worry, guilt, or unworthiness
  
• Suicidal thoughts and/or attempts
  
• Recurrent thoughts of death

If you are experiencing this level of depression, seek professional assistance immediately. Talk to your Pastor or a mental health professional. This is the time we need more mental health related interactive radio programmes to help the lonely and the depressed at home. Especially at nights. If you fall in this state, don't give up. Life will turn around. Remember that after the night comes the day.

Some Strategies For Coping with stress and depression during the holidays

• Keep expectations for the holiday season manageable.
  
• Try to set realistic goals for yourself. Pace yourself. Organize your time.
  
• Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Make a budget and stick to it.
  
• Do not put entire focus on just one day (i.e., Christmas Day) remember it is a season of holiday sentiment and activities can be spread out (time-wise) to lessen stress and increase enjoyment.
  
• Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them.
  
• Leave "yesteryear" in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Don't set yourself up in comparing today with the "good ol' days."
  
• Do something for someone else. Try volunteering some time to help others. This will help you to put things in better perspective. Your life is not that bad.
  
• Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; go to church.
  
• Be aware that excessive drinking will only increase your feelings of depression.
  
• Try something new. Celebrate the holidays in a new way. Why not learn about Kwanzaa?
  
• Spend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from for awhile. You could be helping to ease their depression.
  
• Save time for yourself! Recharge your batteries! Let others share responsibility of activities.
  
• This is a good time to start your 2002 exercise programme or new hobby and to begin working on your New Year's resolutions.