Senior living coping with the holiday blues By Loretta Kaes Holidays often bring unexpected gifts, but one package no one wants to receive is that Pandora’s Box of feelings some call mid-winter depression or the holiday blues. Holiday sadness can be brought on by any number of things, including continued or renewed grief over the loss of loved ones from years past. Sadness that strikes around the holidays is known to mental health professionals as Seasonal Affective Disorder (SAD), a most appropriate acronym. If you’ve experienced these feelings of grief and depression, no further description of the black malady is necessary. The challenge is to do everything possible to prevent these ill feelings so you can enjoy the holiday season. According to the National Mental Health Association, some people suffer from symptoms of depression during the winter months, with symptoms subsiding during the spring and summer. This may be a sign of SAD, which is associated with depression and related to seasonal variations of sunlight. For some people, SAD is a serious and disabling illness that prevents them from functioning normally without continuous medical treatment. For others, it is a mild, but still debilitating condition causing discomfort, but without severe suffering. A possible physical cause of this disorder is melatonin—a sleep-related hormone linked to SAD that researchers think may cause the symptoms of depression. It seems our bodies produce more melatonin as the days become shorter and darker. The SAD Association in the United Kingdom claims that phototherapy has been shown to be effective in treating up to 85% of those diagnosed with SAD. The treatment consisted of an average of one to two hours a day exposure to very bright light, at least ten times brighter than ordinary domestic lighting. Average home and office lighting emits intensities ranging from 200 to 500 lux, so to treat SAD you need special equipment. A high-intensity light box that puts out 10,000 lux can cut treatment time to a half hour a day. These units can be found at specialty retailers or on the Internet at prices ranging from $200 to $300. For milder symptoms, spending time outdoors during the winter, or installing a skylight or two in your home or workplace may have a positive effect. One study found that a one-hour walk in early morning winter sunlight was as effective as two and a half hours under bright artificial light to relieve seasonal depression. Many people self-medicate with a winter vacation in the sunny south. If you suffer severe chronic depression during the winter, you should see a medical doctor for a diagnosis and possible treatment with antidepressant drugs, or seek the counsel of a psychotherapist. Support groups for grief or depression can help too. You can find such groups through local hospitals, your own doctor or via the Internet (one such source on the Web is http://www.griefshare.org/findagroup/. Chances are you do not have a severe or mild form of SAD and like most of us fall prey to one or more of the pressures that the holidays bring, not to mention that post-holiday void and mid-winter cabin fever. In addition to grief over deceased loved ones, such things as shopping for gifts, financial concerns, decorating, getting the house ready for parties, preparing holiday dinners, dealing with relatives and travel are just a few of the many stresses that can strike during the holidays. Many people who do not get depressed may develop other stress responses, such as bad temper, overeating and drinking, driving too fast, headaches or sleeping problems. For most of us then, the question is how to cope with stress and depression? Behavioral experts recommend we keep our expectations manageable and not let the responsibilities of the holiday season overwhelm us. In other words, take it one day at a time. Pace yourself, set realistic goals, make a list of what you want to accomplish and then prioritize as to what you can realistically do. After chopping down the list, even then do not let the size of it intimidate or worry you. Organize your time and try to get ahead of tasks. For example, buying presents early will help you feel as if you are getting things accomplished, thereby avoiding last-minute stress. Sharing your feelings with friends and loved ones can help too; sometimes just unburdening yourself of your worries can help them seem less severe. Plus, you will likely find that others are experiencing the same feelings as you, so you will know you are not alone. If during the coming season you have feelings of sadness, loneliness or nostalgia, quickly accept them as a natural part of your personal growth and try to replace them with something that’s new and enjoyable. It may help to remember what the holidays are all about, particularly if faith is an important part of your life. If faith is important to you, singing in a choir, serving holiday meals to the needy or spending time with orphaned or underprivileged children might help you re-examine your priorities and make you feel better about yourself. Lastly, remember that each season is new and different and can be enjoyed in its own special way. Have a happy holiday. You deserve it. Loretta Kaes, a registered nurse with certification in gerontology, is vice president of health services at Chelsea Senior Living LLC. Chelsea is based in Summit, NJ and operates senior living communities in East Brunswick, Manalapan, Tinton Falls and six other locations. For more information call (908) 522-0808, or visit the Web site at www.chelseaseniorliving.com.