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Although Christmastime depression certainly can be associated with personal losses, a less frequently considered source of the condition is seasonal affective disorder, also known as SAD.
Just because you suffer SAD, of course, does not mean you cannot also suffer sadness from life events. Losses through physical separation, divorce, arguments, and death are acutely felt at Christmastime. For people who experience both the depression caused by life events and seasonal affective disorder, a treatment known as interpersonal social rhythm therapy, or ISRT, was invented.
The key idea of ISRT is that social activity will do the most good for treating depression if social activities can be scheduled at nearly the same time of night or day throughout the winter season. If you ordinarily see your friends over coffee in the morning, then it is a good idea to continue to see them in the morning. If you ordinarily see your friends and family after work, then it is important to continue seeing them at the same time of day or night. No more than about 45 minutes variation is advised. Sticking to a schedule of meal times, sleep times, and social engagement makes it easier to deal with the underlying brain-based problem. Reducing stress also helps prevent the holiday arguments and breakups that can cause so much grief in the next year.
Avoid the most common cure for SADness. Most people who have SAD, however, don't get treatment with bright light or by scheduling social activities. Most people who have this condition treat themselves with sugar.
There actually is a biological reason for having cravings for sweets and high-carbohydrate snacks when you are depressed. The brain makes the mood-elevating hormone serotonin from the amino acid tryptophan. This amino acid flows into the brain across the blood-brain barrier far more easily when blood sugar levels are high. The more sugar you eat, assuming you are getting adequate protein (and most people do), the more dopamine is available to your brain. The pounds you pack around the waist as a result of this process, however, are likely just to add to your depression!
If you feel a urge to suicide during the holidays or at any other time of year, do not hesitate to call a counselor. There is nothing about Christmas that is worth the whole of your life. And if you feel tired, sad, and lacking energy, remember that the problem may be SAD. Get bright light, stick to a schedule, and remember that light and regular lifestyle will make you much happier than eating too many holiday sweets.
The key idea of ISRT is that social activity will do the most good for treating depression if social activities can be scheduled at nearly the same time of night or day throughout the winter season. If you ordinarily see your friends over coffee in the morning, then it is a good idea to continue to see them in the morning. If you ordinarily see your friends and family after work, then it is important to continue seeing them at the same time of day or night. No more than about 45 minutes variation is advised. Sticking to a schedule of meal times, sleep times, and social engagement makes it easier to deal with the underlying brain-based problem. Reducing stress also helps prevent the holiday arguments and breakups that can cause so much grief in the next year.
Avoid the most common cure for SADness. Most people who have SAD, however, don't get treatment with bright light or by scheduling social activities. Most people who have this condition treat themselves with sugar.
There actually is a biological reason for having cravings for sweets and high-carbohydrate snacks when you are depressed. The brain makes the mood-elevating hormone serotonin from the amino acid tryptophan. This amino acid flows into the brain across the blood-brain barrier far more easily when blood sugar levels are high. The more sugar you eat, assuming you are getting adequate protein (and most people do), the more dopamine is available to your brain. The pounds you pack around the waist as a result of this process, however, are likely just to add to your depression!
If you feel a urge to suicide during the holidays or at any other time of year, do not hesitate to call a counselor. There is nothing about Christmas that is worth the whole of your life. And if you feel tired, sad, and lacking energy, remember that the problem may be SAD. Get bright light, stick to a schedule, and remember that light and regular lifestyle will make you much happier than eating too many holiday sweets.
- Smith, E. and Beyond Blue: The National Depression Initiative. Treating depression: the Beyond Blue guidelines for treating depression in primary care. “Not so much what you do but that you keep doing it.” Med J Aust 2002,20:176(suppl):s77–8