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People love to say that the holiday season is the “most wonderful time of the year”. And sure, it can be — but the reality we don’t often discuss is that for many people, this time of year can feel extremely heavy.
Of course, the holidays can bring their own set of challenges, from the financial strain many of us experience, to the complications that can arise from spending time with extended family, or perhaps not having family to be around at all.
Holidays aside, December is, in and of itself, challenging: It’s cold, it gets dark so early, and with countless viruses swirling, there’s a very good chance you’ll be logging a few sick days this month.
For people who are prone to depression, especially seasonal depression, this can all be really triggering.
Some people may be more prone to turn to substances during these tough times (especially because during the holiday season, alcohol can feel unavoidable). But there are other ways to cope, and we’ve enlisted an expert to break them down.
The first step? Understanding seasonal depression
The colloquial term is “seasonal depression”, but the official term is seasonal affective disorder (or, fittingly, SAD).
“SAD is a subtype of depression that strikes during a specific time of year, typically when the seasons change and most commonly at the onset of winter,” says psychologist Terri Bacow, PhD, the author of Goodbye, Anxiety. “When it presents during colder months, people are really affected by the decrease in sunlight — they tend to experience symptoms like hypersomnia (sleeping too much), eating too much, and less interest in activities, for example.”
SAD can also happen during the summer in some people, but it’s more often something that’s experienced in the winter. About 5% of people in the U.S. are affected, according to the Mayo Clinic.
Symptoms can include feeling listless, appetite changes, or even feeling like life is not worth living.
Is sobriety harder to maintain during times of depression?
It can be.
“For many, alcohol can serve a function of numbing and escape which inadvertently makes depression worse,” says Dr. Bacow. “It is not uncommon for individuals struggling with depression to try different strategies to feel better and alcohol is unfortunately more accessible at times than going to therapy or trying psychiatric medication. If someone has a history of alcohol dependence and/or alcohol abuse and they experience a depressive episode, it can certainly trigger a relapse.”
But there are so many safer, more effective coping strategies
Of course, when it comes to health conditions, seeking the personalized care of a credible expert is the key — and this applies to mental health conditions as well.
To that effect, seeking out help from a therapist is far safer and more effective than reaching for a drink (which may seem tempting in the moment, but ultimately will move you in the wrong direction in the long run).
“The best approach would be to find a therapist who specializes in treating anxiety and mood disorders with cognitive-behavioral therapy (CBT),” says Dr. Bacow.
Medication (in the form of an antidepressant) may be very helpful when used in combination with therapy. “For SAD specifically, research shows benefits of adding light therapy to their daily routine,” adds Dr. Bacow.
People who live with addiction may find the winter particularly difficult
Winter feels hard for so many reasons, and this can make maintaining sobriety even more challenging.
“This is because there may be fewer opportunities for what psychologists call behavioral activation — getting outside every day and engaging with social input and other sources of positive reinforcement. The holidays can also be triggering for many due to a host of factors including greater access to opportunities to drink,” says Dr. Bacow.
Addiction is a mental health issue in and of itself
And it can also increase the likelihood of other mental health issues — which makes the relationship between addiction and SAD especially important to consider.
“Addiction is a mental health issue and not a choice,” adds Dr. Bacow. “Seasonal depression, along with addiction, have genetic components."
Because of these genetic links, people who struggle with addiction may be more likely to have co-occuring anxiety or depression.
There are other coping strategies
There’s a narrative about reaching for a drink when you’re having a difficult time emotionally. But this idea can be so destructive, especially for people with addiction. And while it can be tempting to numb tough feelings with alcohol, this can actually be detrimental.
But there is so much hope for people struggling with SAD and sobriety — especially when you consider that SAD’s seasonal nature means it is only temporary.
“You may think you are the only one struggling with these symptoms, but you are not,” says Dr. Bacow. “Find a source of community. Many people find tremendous benefit from Alcoholics Anonymous (AA). One of the benefits of AA is the supportive community and the accountability.”
Community is wonderful, but it’s no substitute for professional help.
“I cannot understate the benefits of therapy and medication, specifically cognitive-behavioral therapy (CBT) and antidepressant medication,” adds the expert. “If you wish to have relief, you have to do what works. In the meantime, make sure you are not isolated and that you are regularly in touch with friends and family. Try to get out of your home, even if it is freezing. Engage in light exercise inside or outside, participate in activities that bring you joy and pleasure (i.e. hobbies, reading, cooking) and try light therapy.”
Zara Hanawalt is a freelance journalist and mom of twins. She's written for outlets like Parents, Marie-Claire, Elle, Cosmopolitan, Motherly, and many others. In her (admittedly limited!) free time, she enjoys cooking, reading, trying new restaurants, and traveling with her family.
