As the days grow shorter and temperatures drop, many people experience a noticeable shift in their mood and energy levels. The holidays are usually seen as a happy time of the year, but the pressures of the season and separation from loved ones often make it a stressful time for many, particularly for those living with mental health conditions.

Seasonal Affective Disorder, a type of depression linked to the changing seasons, can also significantly impact mental health in the winter — especially during the holiday season. Symptoms of SAD typically occur in late fall when daylight hours reduce and can include fatigue, sadness, difficulty concentrating, changes in sleep or appetite, and a loss of interest in activities.

Treatment for SAD can include light therapy, medication, and/or individual therapy sessions.

“The holiday season can be particularly challenging,” said Stephanie Bellcock, a certified mental health nurse practitioner at McCrary-Rost Clinics of Lake City and Lake View. “It’s important to remember that seeking support is a sign of strength, and help is available.”

Coping strategies for mental health during the holidays

Mental health experts recommend several strategies to combat the symptoms of SAD and holiday-related stress:

Pay attention to your feelings: Remember it is okay to feel down. Recognizing how you feel is the first step to addressing your feelings.

Have a plan for when you feel stressed, sad, or lonely: Identify activities that help you feel better ahead of time. Having a plan can make difficult times more manageable. The plan could include anything that brings happiness like calling a friend or family member, going for a walk, or watching a favorite movie.

Stay active: Regular physical activity can boost mood and energy levels. Exposure to sunlight outdoors also helps reduce SAD symptoms.

Set realistic expectations: Simplify holiday plans to reduce stress and focus on meaningful moments.

Avoid alcohol and drugs: The holidays can be difficult for people in substance abuse recovery with the social pressures of the season. Have a plan of how to navigate social events and periods of sadness. For family and friends, it is important to support and check in on loved ones who might be struggling this season.

Stay connected: Maintain relationships with friends and loved ones to combat feelings of isolation. Providing support to others who may be feeling down not only helps them, but it can also improve your own well-being.

Know when to seek professional help: If symptoms persist, consult a healthcare provider for therapy, counseling, or medication options.

Local resources and events

Stewart Memorial Community Hospital and McCrary-Rost Clinics offer support for those experiencing feelings of depression at all locations. Services include individual counseling and medication support to help individuals navigate the holiday season and winter months. For more information or to schedule an appointment, visit https://www.stewartmemorial.org/services/behavioral-and-mental-health-services or call the following numbers for each location:

Gowrie: 712-464-8891

Lake City: 712-464-7907

Lake View: 712-665-8555

Rockwell City: 712-297-8989

Raising awareness and starting conversations about mental health are key to breaking down the mental health stigma and encouraging those who struggle to seek help. That’s why the Building Resilient Individuals and Communities committee is hosting a “Slam the Stigma” event on Monday at the South Central Calhoun vs. Southeast Valley basketball game at 7:45 p.m. at the Rockwell City Middle School. All attendees are encouraged to wear green to support mental health awareness. This event aims to raise awareness of mental health issues, connect with people of all ages, spark meaningful conversations, and remind everyone that it’s okay to seek support.

“This time of year can be tough, but you don’t have to go through it alone,” Bellcock added. “We’re here to help our community thrive, no matter the season.”