Many people believe that suicide is at its highest in December and January or right after Christmas. That is not true according to the US Center for Disease Control (CDC). Suicides are actually higher in the spring and summer.

I think the reason people believe that suicide is highest following the holidays is because the holidays are so hard on most of us. We spend too much money, we eat too much food, we feel excluded or over-included and we are under a lot of pressure to enjoy all of this stress!

We tend to be much more mindful of the quality of our relationships during the holidays. The estrangement with certain family members, the over involvement with others, the differences in political beliefs (especially these days) are more apparent during the holidays because we are all thrown together….or in some cases because we all are alone.

In either case, whether you are separated from family and loved ones, or engulfed in family traditions that have lost their appeal, the impact can be significant. At the very least it can cause a lot of anxiety.

You may not be able to make it home for the holidays or perhaps your children can’t make it home this year, or you can’t afford the gifts you feel you need to buy or you just don’t have the energy for the lavish meals you want to make.

Or worse, you realize during the holidays that you do not  have people in your life with whom you can celebrate. The realization comes home to roost more during the holidays than it does at other times of the year. The so called “joyousness” of the season just makes you feel more lonely than you normally feel. At the very least you may find yourself feeling sad a lot.

Speaking of SAD (Seasonal Affective Disorder)

Seasonal affective disorder is much more common than you think in December and January affecting nearly 14% of Americans and it’s often beginning to peak over Christmas and New Years (1). SAD is not the same thing as suicide or the depression that leads to suicide. It is specifically related to the amount of sunlight exposure that we have during the winter months or the lack thereof.

To read more on SAD click this link – SAD ARTICLE.

SAD can affect people who may or may not be dealing with depression already. It includes:

• Problems making dinner
• Difficulty staying focused at work or school
• Inability to enjoy friends
• Difficulty getting out of bed
• Overeating
• Not exercising

The treatment for SAD is very straightforward: Light Therapy.

Managing the Holiday Blues

If you don’t suffer from SAD but you are feeling anxious and depressed during the holidays because of the pressures and expectations placed upon you, there are many ways to manage the holiday blues that have been shown to be effective. Here are some strategies that have worked well for my patients:

1. Limit alcohol – that’s right! Cut way back or consider limiting alcohol intake. The best way to do that is to try not to keep it at home. Likewise, if you’re attending a party and you know alcohol will be served, limit yourself to one or at most two drinks. Alcohol is a depressant. People forget about that because it relaxes you. But it damages the brain every time you drink and it has very negative side effects and consequences even in small amounts.
2. Get plenty of sleep – sleep is probably the most important thing that you can do and the worst thing that you can ignore especially during the holidays. Good sleep restores us. It enables us to do the extra things that need to be done during the holidays. So if you’re one of those people that stays up all night, just stop! Put that social media to bed, turn off that TV, stop obsessing about work and get a good night’s sleep.
3. Be open to new traditions – better yet start your own traditions Maybe a tradition that you always loved is virtually impossible for whatever reason. Let it go. On the other hand, there are some traditions that we should keep because they have so much meaning and because they give us such peace. Know the difference and act accordingly.
4. Say “no” – to the things you really don’t need to do and really don’t want to do. Don’t be guilted into overcommitting and overextending yourself. Overscheduling is one of the worst things you can do during the holiday season to compromise your peace of mind and your physical well-being.
5. Spend time with your loved ones no matter what it takes to do so. Have everybody over for cards, or monopoly, or get everybody together for an old Christmas movie and have some homemade popcorn. The point is to avoid spending the holiday alone. Meet your best friend at a coffee shop during the holidays in between shopping. Visit someone in a nursing home who isn’t likely to get many visitors. Volunteer to serve in a soup kitchen.
6. Decorate. Even if it’s just a little, even if it’s a tiny tree with the adorable little Christmasy ornaments. Or go all out if you can and turn the house into a winter Wonderland. Whatever makes you feel good.
7. Don’t forget to exercise, especially if you are accustomed to regular exercise. Be sure that you work it into your schedule no matter how busy you get. Worst case scenario, plug in your headphones and go for a walk.
8. If you have recently experienced a break up, avoid sitting at home and dwelling on the other person. This is crucial. Fill up your calendar with activities, especially activities where you may meet new people such as meetup.com. https://www.meetup.com/
9. Avoid overeating – I try very hard not to let the holidays be a time of changing the way I take care of myself when it comes to food. I like to pull a Scarlet O’Hara and what I mean by that is I eat before I go to a big party. I know my food is going to be better and healthier. But if I don’t eat something before I go, I may give in to the urge and I’m always sorry when I do
10. The holidays can be especially difficult for older adults so if you are an older adult make plans accordingly. If you know an older adult, include them in your plans.
11. Finally, go to church (or your place of worship) even if you are not a regular. There is nothing more peaceful to me than a midnight mass or the candlelight service at my childhood church.

Whatever you decide, Happy Holidays from all of us at the Norton Wellness Practice!

1. (2008). Phychicitary(Edgemont) 2008 May : 5(5): 31-33. published online May 2008.