As the holidays approach, we often find ourselves surrounded by family, friends, and celebrations. It’s a season for gratitude, reflection, and setting goals for the year ahead. But for some, this season can bring feelings of sadness and loneliness. Noticing the signs of depression during the holidays can help you or someone you care about. Many people think of depression as visible sadness. However, some types, like Persistent Depressive Disorder (PDD), are harder to notice.
PDD is also called dysthymia. It often hides beneath the surface. People may dismiss it as just “feeling down” or having “the blues.”
If you feel low often or know someone who is struggling, it’s important to notice the signs. You can also learn how to help yourself or a friend.
Table of Contents
What Are the Early Signs of Depression?
Depression can manifest in different ways, and often the symptoms may go unnoticed. Here are some signs to watch out for in yourself or others:
- Persistent low mood or sadness that doesn’t seem to lift
- Lack of interest in activities that were once enjoyable
- Difficulty focusing or making decisions
- Fatigue or low energy, even after a full night’s rest
- Changes in sleep patterns – trouble sleeping or sleeping too much
- Feelings of hopelessness or emptiness
When these feelings last for a long time, they may show a type of depression. This is more than just a temporary “bad day.”
What Is Persistent Depressive Disorder (Dysthymia)?
Persistent Depressive Disorder (PDD), also known as dysthymia, is a long-lasting form of depression. It is not as severe as major depression, but it can last for many years. People with PDD often function “normally” in daily life but feel consistently low. Dr. Bethany Cook, a Licensed Clinical Psychologist, says, “Dysthymia affects millions of people. This is especially true during the holidays. Stress levels are high, and sunlight exposure is low.” Many people, especially men, don’t see that they are struggling with it. This is because it isn’t as obvious as other types of depression
Six Primary Symptoms of Persistent Depressive Disorder:
- Relationship challenges – Struggling to connect emotionally with others
- Difficulty at work – Often feeling unmotivated or unfocused
- Self-imposed limitations – Setting up barriers that limit personal and professional growth
- Low energy and fatigue – Persistent tiredness that makes daily tasks seem harder
- Negative outlook – Constant pessimism or lack of enthusiasm
- Inability to self-motivate – Difficulty finding the drive to start or complete tasks
Why Do Men Experience Depression More Around the Holidays?
For many men, societal pressures make it difficult to openly discuss their feelings. Dr. Cook points out that cultural stigmas often stop men from seeking help. Phrases like “real men don’t complain” or “only babies talk about feelings” make men feel weak. This “cultural gaslighting” can cause feelings of isolation.
This is especially true during the holiday season. Family gatherings and social expectations can be overwhelming.
Men who feel sad during the holidays may also have the “winter blues.” This is a mild type of seasonal affective disorder (SAD). It is caused by shorter days and colder weather. Symptoms include low mood, fatigue, and a reduced desire to engage in social activities.
How Can Vitamin D and Sunlight Help?
Sunlight and vitamin D play crucial roles in regulating mood and energy. Winter months have less sunlight, which lowers vitamin D levels. This can lead to feelings of sadness, irritability, and trouble sleeping. Dr. Cook suggests starting with vitamin D supplements if you’re not getting enough sun. “A daily dose of 10,000 IU can help. If you don’t see improvements, talk to a health professional about increasing the dose.”
Cognitive Behavioral Therapy (CBT) for Depression
Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for dysthymia and other forms of depression. CBT helps individuals recognize and change negative thought patterns, replacing them with more constructive and balanced ways of thinking. Studies show that CBT can greatly improve mental health. It helps build resilience and gives people tools to manage depression.
Practical CBT Techniques to Try:
- Daily Journaling: Write down negative thoughts and identify positive alternatives.
- Cognitive Reframing: Challenge pessimistic beliefs by questioning their validity and finding evidence to counter them.
- Behavioral Activation: Commit to engaging in small enjoyable activities, even when motivation is low.
What Are Practical Ways to Manage Depression During Winter?
Feeling sad during the colder months can be tough. However, there are simple steps you can take to boost your mood and energy:
1. Maintain a Balanced Diet
- Eating a balanced diet with plenty of whole foods can help stabilize blood sugar, improving mood and energy. Limit sugar and processed foods. They can cause sudden changes in blood sugar levels, which can hurt your mood.
2. Stay Active
- Exercise is essential for both mental and physical health. Even a 20-minute walk outdoors can increase serotonin levels, lifting your mood. Aim to build up to 10,000 steps daily to benefit from natural endorphins.
3. Establish a Routine
- Establishing a regular sleep schedule and morning routine can help your body’s circadian rhythms. These rhythms often get disrupted in winter.
4. Get Outside
- Whenever possible, try to get outside during daylight hours. Being in sunlight, even if it’s indirect, can help you sleep better. It also supports vitamin D production, which is important for your mood.
5. Reduce Stress Triggers
- Identify stressors in your life and take steps to manage or avoid them. If work is a stress point, consider setting boundaries. If certain relationships are challenging, reduce time with those individuals when possible.
Answering Common Questions About Depression
- How can I tell if I have dysthymia?
- Dysthymia involves long-term low mood and fatigue. If you feel sad for more than two years and have trouble finding motivation, think about seeing a mental health professional for help.
- What is the difference between winter blues and seasonal affective disorder (SAD)?
- Winter blues are mild feelings of sadness in the colder months. SAD is a stronger type of seasonal depression. It can disrupt daily life.
- What are effective treatments for seasonal affective disorder in men?
- Light therapy, exercise, vitamin D supplementation, and CBT are commonly recommended treatments.
- How does CBT help with depression?
- CBT helps people find and change negative thoughts. This approach can improve mood by changing how they see their experiences.
- What strategies can help manage holiday-related depression?
- Balance social commitments, take breaks, and focus on personal well-being. Try to find small moments of joy, whether through self-care, hobbies, or connecting with loved ones.
- Can vitamin D deficiency cause mood disorders?
- Yes, low vitamin D levels are linked to mood disorders. Supplementation can be helpful, especially in winter.
Taking Control of Your Mental Health
If you or someone you know might be experiencing depression, remember that help is available, and improvement is possible. Dr. Cook advises, “Being aware of your mental state is the first step. By recognizing the symptoms early, you’re taking a powerful step toward building a more resilient and fulfilling life.”
Taking small, simple steps can make a big difference. You can adjust your diet, set routines, get outside, and manage stress. Remember, depression is manageable, and with the right support, everyone can learn to embrace life with renewed optimism.
RELATED READING: Men’s Mental Health: A Comprehensive Guide
