3 Holiday Depression Myths

The changing seasons can influence your mental health in a variety of ways. When winter is approaching, many animal species are busy preparing nests or burrows for a few months of hibernation and many are busy fattening themselves up for the long barren season ahead. Winter is an interesting season in which we are encouraged to be merry and bright while the days are shorter and the weather generally more raw.

Fact or Fiction: Suicide and the Winter Holidays

There is a widespread myth that suicides increase during the Winter holiday period. We somehow assume that the dark days of winter drive the at-risk individuals to extreme behaviors. However, suicide is at its lowest rate during the month of December – it peaks in Spring and in Autumn. Although scientists have not yet determined a universally accepted reason for this, it is likely that the growing dread some might feel in Autumn towards the season of forced good humor and good cheer may lead those who have been contemplating this tragic option to take action before the holidays out of a misplaced sense of compassion for others. As for the spike in Spring, it may be that the weight of witnessing the world springing back into new life and a sense of new opportunities and rebirth may be too much for those at-risk to bear. Being present for “one last Christmas” may also be the driving force that works as a protective factor for individuals who recognize the pain that their absence would cause for others.

Fact or Fiction: Depression and the Winter Holidays?

Is it true that people really do suffer from Seasonal Affective Disorder (SAD)? Absolutely! The “winter blues” or “holiday stress” can actually be indicators of physiological processes that are being compromised by the decrease in sunlight.

Triple Threat: Circadian Rhythm, Serotonin, and Melatonin

Scientists suggest that there are three factors that are likely implicated in cases of SAD. The first involves the effect of shortening days on your circadian rhythm – when our sleep patterns are upset, feelings of irritability and depression can result. The second is your serotonin level – decreased daylight results in decreased serotonin production when can lead to depression. Last is the effect of less daylight on melatonin production. Melatonin levels affect sleep cycles and our moods; when seasonal changes upset this hormone, the result can be feelings of depression, as well.

Fact or Fiction: Positive Thinking Lessens Depression?

Have you ever been annoyed by someone who is always reminding you to “think positive” or “be more optimistic” when you are wallowing in negativity? If so, maybe you need to do a little more listening and a little less kvetching. Researchers have found that optimism and positive thinking actually are related to improved mental and physical well-being. If we let ourselves feel hopeful about the future and get ourselves out of negative rumination or worrying, we are more likely to feel good about ourselves and to heal faster, if we are ill. This has been empirically linked to recovery from major illness or minor setbacks. We have a lot more power to change our mindset and positively influence our prognoses than we might have thought.

4 Self-Help Steps to a Better Outlook

Actually, focusing on the faults of others does not tend to do a person much good – and ruminating on our own failings will definitely bring down our moods. Following is a list of four simple practices that can encourage you to let go of self-absorption and focus on your connection to the world, at large.

1. Seek a reason to be grateful. Focusing on positive events in life gets dopamine and serotonin pumping and when you’re feel grateful for a kindness, you enhance the social dopamine circuits which makes you feel even better! Even if you don’t find something right away, just the act of seeking the good in life enhances emotional intelligence.
2. Label or name your feelings – By cutting through the layers of rumination, you can reduce negative arousal and move from a place of fearful not knowing to active self-caring. Naming gives a sense of control.
3. If you are stuck in your head feeling like decisions are just too complicated to make, just make a decision and move forward! Once you commit to a specific path, you will actually feel peace if you move forward and short-circuit the endless loop of “what ifs.”
4. Reach out and touch someone you care about – or give a high five to Santa or a pat on a back to someone who offers unexpected kindness or assistance – even the stranger who picks up the change you dropped or gets a product off the top shelf in the grocery store. Positive physical contact generates a sense of connection and belonging, which are essential to physical well-being.

Caution: If your depression is dragging you so far down that imagining that improvement is unlikely or you are contemplating self-harm, please seek help immediately via emergency services at 911 or contact one of the following hotlines:

National Suicide Prevention Hotline: 800-273-8255

US Suicide Hotline 800-784-2433

Sexual Assault Hotline (24/7, English & Spanish) 800-223-5001

Suicide & Depression Hotline – Covenant House 800-999-9999

National Child Abuse Hotline 800-422-4453

National Domestic Violence Hotline 800-799-SAFE

Crisis Text Line: TEXT “GO” TO 741741