Seasonal Blues?

By Dan Guarino

‘Tis the season to be jolly. But what if you’re not as merry as everyone else seems to be? More anxious than joyful? Not shining bright, but feeling really more blue? You’re not alone.

“There is stress around the holidays. It’s kind of a perfect storm,” says Marianne Muldoon LCSW (Licensed Clinical Social Worker) “along with the weather, the light, with it getting dark at four in the afternoon.”

A psychotherapist for over 30 years, Muldoon works with “varied patients, including individuals, couples, and families. I work with Seasonal Affective Disorder (SAD), depression, anxiety, ADHD, bipolar disorder, trauma” and other conditions. She’s also worked with Northwell Health Cohen Children’s Medical Center’s Rockaway Youth Consultation Center and with Rockaway/Broad Channel residents and post-Hurricane Sandy PTSD.

SAD, she says, is a key component to why many people often feel down at this time of year. The Mayo Clinic describes SAD as “a type of depression that’s related to changes in seasons.

“It’s biological,” Muldoon says. “We get less natural light. It has an effect. Going to work in the morning, leaving in the afternoon when it’s already dark, at this time of year, people sometimes don’t see sunlight for days.” With the lack of sun as a major source, “there is a decrease in Vitamin D. Sunlight is important for your mood, your overall health.”

Vitamin D deficiency has been linked to conditions like anxiety and depression. The vitamin helps increase the hormone serotonin. The Cleveland Clinic notes, “Serotonin in your brain regulates your mood.” Often called “your body’s natural ‘feel good’ chemical … at normal levels, you feel more focused, emotionally stable, happier and calmer.”

SAD’s symptoms, Muldoon states, “can begin around the end of Daylight Savings Time, around the first week of November. January and February tend to be the worst months. I believe because, by then, we’ve been experiencing it for so long.”

The University of Texas Medical Branch notes “about 10 million Americans experience SAD.” Then, there are the holidays. The American Psychological Association reports “… around two in five (people), 41%, said their stress increases during this time compared with other points in the year.”

“The holidays are an anniversary,” Muldoon says. “They bring up previous holidays, times both good and bad. It’s a time when we remember people who are no longer with us. Or far away. It’s a time of reflection.”

“Being with family also can be stressful,” she says. Especially if relations are strained to begin with. During this season, Muldoon says, “There’s also the presumption that ‘everybody else’ is happy, but you’re the only one who’s not. That’s not true. The truth is a lot of people feel that way. People are mostly worried about themselves,” and their own issues.

St. John’s Hospital/Episcopal Health Services’ (EHS) notes, “The combination of financial pressures, family obligations and social demands can lead to feelings of being overwhelmed. Stress responses such as excessive drinking, overeating and insomnia are common. Isolation, loneliness, unrealistic expectations, reflecting on the past and dwelling on negative thoughts can also trigger or exacerbate mental health conditions such as depression or anxiety.”

There’s often also a greater sense of separation than in years gone by. Muldoon says, “Today people are dealing with isolation many times due to technology. We live in a different world than we used to. People are much more socially isolated.”

In a recent a workshop on “Turning the Holiday Blues into a Season of Joy,” at JASA’s (Jewish Association Serving the Aging) Rockaway Park Older Adult Center, Robbie Danzig LMSW, of Ohel Children’s Home and Family Services, noted symptoms to watch out for. These include “lack of appetite, extreme fatigue and/or excessive sleeping because our body shuts down to escape the outside world, difficulty concentrating, antisocial behavior, increased self-isolation, loss of interest in things, turning to alcohol, drugs or food and changes in mood” often indicated by “anger, sarcasm or criticizing.”

To this list, Muldoon adds depression, anxiety, general discontent, mood swings, sadness, loneliness, social withdrawal, irritability, excessive sleep or, conversely, insomnia.

What to do if the season isn’t so bright? For one thing, “You need to get out, get light,” she advises. “You need to do at least one thing that gets you out at least once a day. That can include going to the gym, going to the store, the bank. Join a group, become part of something, volunteer.”

Rockaway certainly offers many opportunities for this all year around. “Even casually meeting people at your church or temple, community center or anywhere can help. Studies have shown even casual socialization can help decrease anxiety and depression,” she says.

If you do have to stay home due to the weather, you can “get into an audiobook, listen to music. They’re doing a lot of studies now on how music increases serotonin and dopamine levels,” Muldoon says.

You can even put technology to work for you. “You can pull up an exercise class on your phone. Get a yoga class online. Invest in a treadmill or exercise bike” which you can order online!

“Like during the pandemic, you can use tech to connect with friends you haven’t been in touch for a long time,” she says. Or pick out holiday or other favorite movies, for a watch party on Zoom, plan online get-togethers, join a book club, etc., especially when weather turns colder.

EHS’ Manager of Social Work for Behavioral Health Services, Charlot Rosario LCSW, confirms, “The holiday season can be challenging for many people, but it’s important to remember that you’re not alone. Taking small, deliberate steps like reaching out to loved ones or practicing mindfulness can make a significant difference.” EHS encourages “everyone to prioritize their mental well-being and seek support when needed. Help is always just a phone call away.”

Most importantly, therapist Muldoon says, “Don’t be hard on yourself. This is very common. It’s seasonal. And eventually, you do feel better.”

If you or a loved one are seeking mental health support, please contact EHS’

Community Mental Health Center at 718-869-8822. Those in crisis can call or text 988, chat 988lifeline.org/chat, available 24 hours a day, seven days a week.

Photos by Dan Guarino.