Health library

Feeling down after the holidays? Learn more about where it's coming from and how to fight it off. 

 As the holiday season ends, we cherish good memories as we look forward to making new ones in 2018.  In preparing for the upcoming New Year, however, it is also important to examine ourselves for symptoms of depressed mood. Symptoms may include a loss of pleasure or interest, feelings of sadness, increased appetite, weight gain, increased sleepiness, or fatigue that may indicate we are experiencing a type of depression called Seasonal Affective Disorder (SAD) that typically affects people in the wintertime. Regardless of whether you fit all the criteria for this disorder, we all experience periods of sadness at times, just as we experience times of joy.

It should be noted that if you are experiencing symptoms of sadness or loss of interest in daily activities for more than two weeks, it is important to contact your primary care provider or local mental health specialist for further evaluation and support. There are counselors, and also antidepressant options, to facilitate improvement for people with depressive symptoms.  On the topic of sadness it is also important to consider those who may be thinking of ending their life. If you are experiencing suicidal thoughts please reach out for help. You can contact the Center for Human Development Crisis Line at 541-962-8800, go to the hospital emergency room, or call the National Suicide Prevention Line at 1-800-273-8255. Please reach out to someone who can connect with you so that you are not alone.

Now that I have clarified further options for evaluation and support of severe depression, here are intervention ideas you can try at home for these pesky feelings of sadness.  A first step would be to examine your eating habits, sleep regimen, and social activities. Are you eating a balanced diet to include fruits and vegetables? Are you getting at least 8 hours of sleep a night? Are you, health permitting, exercising on most days of the week for at least 30 minutes?  Working on a routine with not too much and not too little of the above ingredients can do wonders for your mood. Oftentimes finding ways to be accountable to maintain a healthy lifestyle is needed through an accountability partner or professionals in the community who can walk with you in your health journey.  After implementing lifestyle changes, getting sunlight can also be helpful for depressive symptoms. This sun exposure can be from being outside when it is sunny or getting a SAD light so that you can absorb some of those sunny rays creatively when you can’t go outside. Then lastly, it’s staying connected to your community through organizational or service clubs, visiting with friends, participating in faith communities, and volunteering. It’s important to surround yourself with people who will love you well through listening, encouraging, and supporting you though the times when you are experiencing negative feelings. Over time, once again, when you least expect it, you will find yourself enjoying the little moments for what they are: your life.

This health tip is provided by GRH Walk-In Clinic Provider Dara Fields, NP-C.