Holiday Blues Vs. MDD: Facts From A Depression Psychiatrist

The holidays can be a difficult time of year for many people, but not all seasonal sadness is the same. While the “holiday blues” are typically brief and situational, issues such as seasonal affective disorder (SAD) and major depressive disorder (MDD) are serious mental health conditions requiring professional care from a depression psychiatrist.
 
Whether it’s a temporary situation or something more serious, the symptoms are extremely unpleasant. Let’s take a look at each of these issues to gain a deeper understanding of how symptoms can be managed.
 
Before we dive in, though, if your symptoms include thoughts of death or suicide, please get help immediately. The national crisis hotline can be accessed by calling or texting 988, and help is available 24/7.
 
The Holiday Blues
While a myriad of songs tell us that the holiday season is the most wonderful time of the year, this is often simply not the case. The holidays bring with them a huge amount of stress and often high expectations of an idealized version of the season.
 
Additionally, for those with few family members or friends or those who have recently lost a loved one, this season can be extremely traumatic. Of course, family tension also can play a role in triggering the holiday blues, as it can be highly stressful and upsetting to navigate family get-togethers.
 
Of course, this “gift-giving” season also brings with it a financial burden that can cause huge amounts of stress, particularly if you are struggling financially. The season also brings with it disruptions in our daily routines, and while parties and special events can be enjoyable and meaningful, disrupted routines can alter our moods.
 
With all of that, it’s little wonder why some people experience unpleasant emotional symptoms at this time of year. Some common symptoms of the holiday blues include:

• Low mood
• Irritability
• Fatigue
• Mild Anxiety
• Feeling overwhelmed

 
The good news is that these feelings typically pass once the holidays are over and we return to our regular routine. There are also some steps we can take to minimize these unpleasant feelings during the holidays.
 
1. Keep Your Expectations Realistic
We are barraged by idealized versions of the holiday season on television and on social media, but these are not images that reflect reality. It is perfectly normal to feel stressed out or emotional during this time of year, and it’s also ok to scale back your celebrations to something manageable and comfortable.
 
2. Set Boundaries
Along these same lines, overcommitting can lead to burnout, and it is 100% acceptable to decline invitations to events that feel overwhelming. It’s also perfectly fine to limit time with stressful individuals.
 
3. Maintain Basic Routines
With the holidays, we tend to have our schedules disrupted, but, as much as possible, stick to a consistent routine. Keep consistent sleep and wake times, and keep mealtimes as regular as possible.
 
A bit of daily exercise can help as well, particularly going outside, especially if you live in an area with limited daylight during the winter months. Exposure to fresh air and sunlight can lift our mood.
 
4. Stay Connected
For many, many people, the holidays are a time of loneliness. It is important for people to stay connected with others, but this is not always easy. If family members are far away and cannot be seen in person during the holidays, set up time for a phone call or a FaceTime call. You can even schedule an online event with friends and family, if access in-person is difficult.
 
If you don’t have a strong network of friends or family, consider going to a house of worship to be around others or taking part in community activities. Volunteering is an excellent way to stay connected, and you will be brightening others' lives as well. Consider volunteering at a shelter, food bank, or perhaps a facility for the elderly.
 
4. Acknowledge Loss & Grief
For many of us, the holidays can exacerbate feelings of grief or loss. Whether the grief is due to a recent loss, strained family relationships, or just past losses, it’s ok to acknowledge that you feel grief. Suppressing these feelings can cause great emotional strain, so give yourself some space to grieve. As a depression doctor, I find that joining a support group can help provide you with a safe space to talk about these feelings of loss.
 
5. Plan Something for the Future
Whether you struggle to get through the holidays or tend to feel a huge letdown once the season ends, having something to look forward to can help improve your mood and maintain emotional balance.
 
This doesn’t have to be a huge event, just something manageable that you will enjoy. It could be as simple as a salon appointment for a new haircut, a lunch date with a friend (it’s often easier to schedule after the holidays), a scenic drive, a nature walk, trying out a new class, or even setting a few manageable goals for the new year.
 
Major Depressive Disorder
While the holiday blues typically pass fairly quickly after the holidays, Major Depressive Disorder (MDD) does not, and it tends to interfere much more intensely with our ability to manage our day-to-day life.
 
Common symptoms of MDD include:

• A depressed mood most of the day and nearly every day
• Loss of interest or pleasure in events you previously enjoyed
• Sleep and appetite changes (also significant weight loss or gain)
• Low energy
• Feelings of worthlessness or guilt
• Difficult concentrating
• Thoughts of death or suicide (Again, please call or text 988 if you are experiencing these thoughts now)

 
In general, with MDD, these symptoms persist for at least two weeks and often much longer, and these symptoms significantly impact daily functioning, including work and relationships with friends, family, and co-workers.
 
This is one of the main differences between holiday blues and MDD. With MMD, the symptoms greatly interfere with daily life. With holiday blues, we may experience unpleasant mood changes, but typically, we can still function and handle daily tasks.
 
MDD must be diagnosed by a professional, such as a depression psychiatrist. I recommend that you find a psychiatrist or ask your primary care physician to refer you to a local psychiatrist.
 
While a therapist and a psychologist can provide you with valuable therapy and tools to help manage symptoms, a psychiatrist is the only mental health professional who can prescribe medication for MDD, which may be needed.
 
Additionally, as we are also medical doctors, we can provide a more comprehensive diagnosis. In some cases, physical issues or other medications could be causing your symptoms, including drug or alcohol use. In other cases, you might suffer from multiple mental health conditions, and all of this must be treated properly.
 
Medication management can be an excellent tool, and we have many medications available that can reduce symptoms. There are also other options to consider, especially with treatment resistant depression, such as transcranial magnetic stimulation (TMS), electroconvulsive therapy (ECT), and more.
 
Of course, as a psychiatrist for depression, I also strongly encourage all of my patients to find a good therapist or psychologist for talk therapy. Cognitive behavioral therapy (CBT) and other types of therapy can help you manage symptoms, and your psychiatrist can provide you with medication options or additional types of treatment, if needed.
 
Seasonal Affective Disorder
It’s not the holiday blues, and it typically doesn’t last beyond the winter months as MDD might, but Seasonal Affective Disorder (SAD) can be difficult to navigate all the same. Typically, SAD occurs during the fall and winter, and this disorder is classified as a type of depression with a seasonal pattern.
 
While many people feel a bit down during the winter months, often due to less sunlight and less accessibility to outdoor activities, people with SAD tend to suffer from symptoms that interfere with daily functioning, just as you would with any type of MDD. The symptoms can include:

• Low mood
• Low energy or fatigue
• Increased sleep
• Increased appetite
• Weight gain
• Social withdrawal
• Difficulty concentrating

 
Generally, with SAD, light therapy is one of the first treatments we try, and a depression psychiatrist can recommend some light box options as well as guidelines for use. Generally, people use these for about 30 minutes every morning and often see improvement within just a week or two.
 
Psychotherapy can be a great option, as well, and there is a type of cognitive behavioral therapy developed just for people with SAD (CBT-SAD). This can help an individual not only deal with symptoms but also help reduce the likelihood of depression returning in the future.
 
Medication may be prescribed by a depression psychiatrist, but often this is just for moderate to severe cases, especially when other treatments have not been effective. Sometimes, a patient will start medications a few weeks before the symptoms typically arrive to prevent SAD.
 
Struggling With Depression? I Can Help
If you need a psychiatrist for depression, I work as a psychiatrist in Thousand Oaks, as well as a psychiatrist in Westlake Village. In addition to treating depression, I also work as a psychiatrist for anxiety, a psychiatrist for bipolar disorder, and many other mental health conditions, including addiction, eating disorders, adult ADHD, and more.
 
Whether you are searching for a depression psychiatrist or a doctor to help with other mental health conditions, I encourage you to give me a call, and we will get you on a path to a happier life.