DISCLAIMER: I am not a medical professional or a licensed mental health therapist!
While I have provided some of the best ways
to treat the “Holiday Blues / SAD naturally, it must be understood that
depression is a serious condition – if in doubt always seek professional medical
advice.
Do the holidays get you down? May gay men report feeling
sad during this time of year, as the all-too-familiar pain of strained family
relations and lack of an intimate relationship can come bubbling to the
surface. And with the shortened daylight, gloomy sky, and cold weather
outside beckoning us to stay indoors, we can often become hermit-like, inviting
feelings of loneliness and, ultimately, depression. Even those of us who
typically enjoy our alone time can feel that it’s just too much to handle at
times, especially when we log onto Facebook and see others having great times
at parties, gatherings, and other holiday celebrations.
What are the Symptoms?
There
are several symptoms associated with SAD but here are the most common ones:
o
Fatigue
o
Unrealistic expectations
o
Feeling bombarded by over-commercialization
o
Strained relationship issues that surface when families get together
o
Reminders of past losses of significant loved ones
o
Sadness over the contrast between "now" and "then"
o
Adapting to changes in family configurations and logistics for celebrating
together caused by such new situations as divorce, marriage, blended families,
adolescents who no longer celebrate the holidays as "children," and
grown children establishing their own independent holiday traditions
o
Financial constraints and demands
o
The inability to be with friends and family
o
Residue stress from unfortunate past experiences during previous holiday
seasons
o
Tension caused by the additional demands of shopping in holiday crowds,
heavier-than-usual traffic, entertaining, holiday baking, long-distance travel,
family reunions and/or houseguests
How to combat these feelings
Keep your expectations for the holiday season manageable:
Be
realistic about what you can and cannot do-as well as what you want to do and
don't want to do. Although the holidays often mean trying to fit a lot of
activities into a short period of time, pace yourself and, to the degree it's
possible, try not to place your entire focus on just one day (e.g.,
Thanksgiving Day, Christmas morning, New Year's Eve), instead, remember it's an
entire season of holiday sentiment and that activities can be spread out
(time-wise) to help increase enjoyment and lessen stress. Set realistic goals
for yourself; make a list and prioritize
Limit predictable sources of stress: If you feel the annual
trappings of shopping, decorating, cooking and attending social events risk
becoming overwhelming and stressful, use discretion and limit the activities
you commit to.
Remember the holiday season does not banish reasons for feeling sad or
lonely: During
the holiday season, there's room for feelings such as sadness and/or loneliness
to be present along with other more joyful emotions. You may be feeling out of
sorts and periodically out of sync with the season's "jollier"
aspects. When you feel down, avoid critical self-perceptions, such as thinking
of yourself as Scrooge and, instead, try to articulate the understanding you
need from those around you. You might also consider seeking the help of a
therapist to help you sort out your feelings and deal with the troubling
issues.
Don't fall prey to commercial hype: Advertisers would like to
have you believe that "if you really loved someone " you'd give him
or her that expensive new gadget or piece of jewelry. Recognize the ads and commercials as hype that
manufacturers and stores have to do to benefit optimally from the season. You
can show love and caring in lots of thoughtful ways which don't cost a lot and
that make the holidays all the more meaningful and personal.
Get together with friends in any way possible: As much as possible, share the holidays with
friends and family members by phone, e-mail, and mail, as well as in person. The
holiday season can also be a good time to contact someone you have not heard
from for awhile. Spend time with
special friends and family members with whom you can reminisce and share
stories and warm memories about your loved one.
Don't abandon healthful habits: Don't feel pressured to eat more than you're
accustomed to just because it's the holiday season. And, since many of the
season's parties and social gatherings include alcohol, be aware that excessive
drinking will only contribute to or increase feelings of overwhelm or
depression. Alcohol is NOT an antidepressant and, in fact, often worsens mood.
Make the time to get physical exercise: Exercising, for example,
aerobics, walking, skiing, hiking, yoga, or swimming, can help burn away a lot
of stress as well as the extra calories of holiday meals.
Remember that life brings changes: As families change and
grow, traditions often need to adapt to the new configurations. While you can
hold onto certain family rituals, for instance, a certain holiday activity or
preparing a long-cherished family recipe, some traditions, such as everyone
gathering at your house, may not be possible this year. Each holiday season is
different and can be enjoyed in its own way. Don't set yourself up for
disappointment by comparing this year's holiday season with the nostalgia of
past holidays.
Engage in volunteer activity: Helping others is a pretty foolproof method
of making the holidays feel more meaningful. There are many volunteer
organizations that need extra help during this time of year.
Attend holiday community events: Most communities offer special events during
the holidays, such as theatrical and orchestral performances, that can be
enjoyable to look forward to and to attend.
Enjoy activities that are free: Financial strain can be the cause of
considerable added stress during the holidays; however, there are many ways of
enjoying the season that are free
Nightmare on Normal Street
Hillcrest’s one and only Halloween street party is taking place
on October 25, 2014. Join us if you dare for a scare! This spooky celebration
will take place on Normal Street between University Ave. and Harvey Milk
Street. The events of the evening will include ‘fang-tastic’ live entertainment
and spine chilling décor! New this year, Nightmare on Normal Street will
feature an all ages fright zone and soda bar.
The evening’s chills and thrills include:
• Rich’s Night Club, Grand Stage with headliner Dj Nikno
• A costume competition
• Multiple fright zones brought to you by different local
Hillcrest businesses
• Food trucks
• An over 21 area on the street and an all ages area
Tickets are on sale now and just $10 for general admission. Eat,
drink and be scary with all you can drink “witch’s brew” and complimentary food
with purchase of a $50 VIP ticket (must be over 21 to purchase). Proceeds for
the evening will support the San Diego LGBT Community Center and the Hillcrest
Business Improvement Association. Get your tickets at: http://fabuloushillcrest.com/events/nightmare-on-normal-street.
Or on Facebook search for Nightmare on Normal Street
Scott Carlson Thanksgiving Dinner
Thursday,
November 27at 11:30am - 3:00pm
The
San Diego LGBT Community Center
3909
Centre St, San Diego, California 92103
The Thanksgiving Community Dinner was started by HIV/AIDS activist Scott
Carlson back in the early ‘80s to provide a communal gathering for people
living with HIV/AIDS during Thanksgiving to share a meal and spend time with
people who cared. When Carlson passed away, the community banded together
and continued this tradition. In 2004, the Imperial Court, along with the
First Unitarian Universalist Church, took over the lead role of securing the
continuation of this wonderful tradition and named the event as the Scott
Carlson Thanksgiving Community Dinner in his Carlson’s honor.
Balboa Park December Nights: Dec. 5 & 6 2014
Balboa Park December Nights, the nation’s premier holiday
festival, will take place for the 36th consecutive year on Friday, Dec. 5,
3-11pm, and Saturday, Dec. 6, noon-11pm. As always, the event brings families
and friends together to spread holiday joy, learn more about the cultural value
of Balboa Park and kick-off the “most wonderful time of the year.”
Participating
Balboa Park museums open their doors free of charge from 5-9 pm both evenings
and more than 350,000 visitors are expected to experience the joy of San
Diego’s largest free community festival. Those who attend will participate in a
truly multicultural experience, enjoying food, music and entertainment from
around the world.
Home For the Holidays
December 6th 5-8 PM
'Home
for the Holidays' brings our community together to dance, eat and celebrate
our diverse holiday traditions with 'family' away from home. More than 20
community organizations will come together to put on a holiday celebration for
the entire San Diego LGBT community and our allies. All are welcome. The event
is free, but guests are asked to bring a new, unwrapped toy to support the
Imperial Court de San Diego's annual toy drive. For more information, contact
Carolina Ramos at cramos@thecentersd.org or 619.692.2077 x116.
“Alternative but sometimes useful therapies”
SEEING THE LIGHT!
The #1 recommended
therapy to combat the holiday blues and SAD is light therapy.
That means different
things to people in different parts of our country.
Here in San Diego we are
fortunate to have some sunny fall and even winter days.
TAKE ADVANTAGE OF THEM!
Light plays an important role in our health and the amount of
time exposed to it affects our performance. As the sun begins to rise in the
morning the light that makes its way through our eyelids is recognized by the
pineal in our brain. This gland secretes a chemical called serotonin and
reduces the production of a chemical called melatonin. Melatonin is the hormone
that our body produces to help us sleep, while serotonin regulates our mood and
energy. Serotonin and melatonin work together in managing important aspects of
our physiology. Immunity, pain, digestion, sleep/wake cycle, body temperature,
blood pressure, blood clotting, and daily body rhythms are all affected by
serotonin and melatonin. The shortage of light in the winter is what affects
our hormonal balance causing the wintertime blues. That is why it is important
to expose ourselves to a good amount of bright light.
THE FOLLOWING SHOULD NOT BE
TAKEN WITHOUT FIRST CHECKING WITH YOUR DOCTOR!!!!!!!
St John's Wort (Hypericum) Tincture
St
John's wort is now commonly known as the alternative anti-depressant and is
highly effective in combating some of the symptoms associated with SAD. The one
you are most likely to come across is A.Vogel's Hypericum Tincture, of which it is
recommended you take 20 drops twice a day with water.
St
John's wort contains hypericin, which "interferes with monoamine oxidase
(MAO), which contributes to depression. Pharmaceutical products also act as MAO
inhibitors, but St John's wort is a slow treatment, and, crucially, has few
side effects."
It
is also used to treat nervous depression and can help with sleep and your
body's absorption of nutrients, helping to restore vitality and wellbeing.
While it provides a generally safe alternative to drugs such as Prozac,
side-effects may a affect a very small proportion of people including
diarrhea and skin sensitivity to the sun.
Try
SAM-e (S-Adenosyl-L-Methionine). This naturally occurring bodily compound helps
produce and regulate hormones, including the neurotransmitters dopamine and
norepinephrine; low levels of these are associated with depression. Dr. Howard
recommends taking 400 to 800 milligrams daily. Brands that passed independent
tests for potency, conducted by ConsumerLab.com, include GNC, Natrol, and
NutraLife. St. John's wort, which has been touted as a SAD remedy, doesn't seem
to be effective for relieving seasonal affective disorder, Dr. Howard notes.
Take
a fish oil supplement with at least 600 milligrams of combined EPA/DHA daily.
Take
500 milligrams of vitamin C three to four times a day with plenty of water, and
a B-complex vitamin.
