“I think there must be something wrong with me, Linus. Christmas is coming, but I’m not happy.”

[KENNEDY FELTON]

The holidays are often described as “the most wonderful time of the year” – but just like Chuck in “A Charlie Brown Christmas,” this season can bring about feelings of sadness and stress… what many know as the holiday blues or seasonal affective disorder.

Dr. Patrice Mann, a licensed adult psychiatrist, tells me the “holiday blues” often stem from social pressures, disruptive routines, and even financial strain.

“Things like having a bunch of holiday events on the calendar, not to say we don’t look forward to them oftentimes, but they take a toll on us. You leave, you know, you’re up late, sometimes you’re interacting with a lot of people, and that’s not everyone’s nature,” says Dr. Mann.

Dr. Mann also says grief and seasonal depression can complicate these feelings. It’s a disorder the National Institute of Mental Health reports affects millions of Americans every year, but many may not even know they have it.

“Being that we have these shorter days, there’s much less sunlight, there’s much less like, just of that kind of energizing boost that sunlight really does have, in terms of providing us, like our brain, the alert kind of it’s daytime, it’s time to do things signal and giving us vitamin D,” she explains.

Symptoms to watch out for include a persistent depressed mood, losing interest in activities you once enjoyed, and an overall change in your normal routines like eating and sleeping habits.

If symptoms persist for more than two weeks, Dr. Mann suggests it can be a more serious issue, like a depressive episode. In such cases, seeking professional help is important. But there are also self-care strategies that can help with both holiday blues and seasonal depression.

She also recommends getting tested for a vitamin D deficiency and taking supplements during winter months, which could help with both mood and energy levels.

“Try and expose yourself to as much of the sunlight that is available during these months,” Dr. Mann advises. “Another suggestion is light therapy boxes. It kind of mimics the outdoor sunlight, and you would use it for about 20 to 30 minutes in the morning. And it can help, kind of trick your brain,” she adds.

For those dealing with grief over the holidays, Dr. Mann encourages reflection on personal needs and communication with a trusted friend or family member. She also suggests incorporating new social activities into your routine. And for those supporting others through grief, remember that it affects people in different ways and at different stages.

“Go to a party and then see how it goes, see how you feel afterwards. If you’re feeling like, I think I need to stay in and watch a movie or do whatever, try that, and see how it goes, and just keep kind of checking in with yourself,” Dr. Mann advises.

Dr. Mann also shared tips for supporting older adults who may find it challenging to open up about mental health, stressing the importance of understanding their beliefs about grief and giving them the space to express their emotions in a way that feels right for them.

“With people who are less accustomed to talking about mental health, it can be helpful to do it while you’re doing an activity. So whether it’s making some cookies and something to eat, or playing something that, you know, it’s somewhat intimate but we’re a little bit distracted,” she suggests.