What to do when your white Christmas turns blue

The holiday season is officially upon us. While that term is supposed to conjure up visions of joyous celebration and family togetherness, for many people the holiday season can bring on periods of stress or depression commonly known as the "holiday blues."

This seasonal depression can be caused by many factors: increased stress and fatigue, overtime at work, unrealistic expectations, inability to be with family, change in diet and daily routine or memories of past holiday celebrations.

It should not, however, be confused with another condition called Seasonal Affective Disorder, a clinically diagnosed mood disorder that usually occurs during the winter months.

Symptoms of holiday depression can mimic clinical depression: headaches, inability to sleep or sleeping too much, changes in appetite causing weight loss or gain, agitation and anxiety, excessive or inappropriate feelings of guilt, diminished ability to think clearly or concentrate, decreased interest in activities that usually bring pleasure. While these symptoms may be intense and unsettling, holiday blues are usually short-lived, lasting for a few days to a few weeks prior to or just after the holiday. Fortunately, the condition usually subsides without clinical treatment.

Individuals who are susceptible to this condition can do some things to alleviate these symptoms. When at home:

* Maintain healthy habits -- Get plenty of rest, maintain a proper diet, exercise regularly and avoid excessive drinking of alcohol beverages.

* Set a realistic budget and stick with it. Give gifts of time and service, and don't spend more than you can afford.

* Give yourself the right to enjoy the holidays as you wish. Don't give in to cumbersome traditions that are no longer enjoyable or practical. Try something different, especially if this is the first holiday after a significant loss, such as the death of a loved one.

* Seek support. If pressures are building or you're feeling isolated or lonely, seek community, religious or social services that can give you support and companionship. Many people alone or separated from their families fill their time by volunteering for various community efforts.

When at work:

* Recognize that competing activities may temporarily reduce your productivity. Avoid starting major projects during this time if at all possible.

* Respect others' traditions and beliefs during this season.

* Take advantage of your company's Employee Assistance Program if the pressures become unbearable.

* Enjoy work parties if you wish, but don't overindulge.

With a little preparation, you can reduce the stress of the season that often brings on the feelings of helplessness and unhappiness. If you have a particularly difficult time with stress or depression, seek clinical assistance, starting with your family physician. Depression is serious but highly treatable, and holiday depression is one of easiest types of depression to treat.

Dr. Randel D. Estep pracitces out of the Saints Occupational Health Network clinic on Reno Avenue. St. Anthony Hospital is a Member of SSM Health Care.

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