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Clues to conquer the holiday "blues"

  • Published
  • By Senoir Airman Chelsea Smith
  • 94th Airlift Wing Public Affairs
DOBBINS AIR RESERVE BASE, Ga. --  Gifts, food, and friends and family symbolize the holiday season many Americans cherish during the winter months. Separated from the sights and sounds normally experienced during this season, many service members stationed across the world long for these comforts and may experience what is described as holiday depression. During this time, people may experience heightened stress, fatigue, financial constraints and loneliness triggered by the holiday season.

Though not unique to military service members, they may be highly susceptible to these feelings because they are often secluded from their friends and family, triggering feelings of loneliness, hopelessness and more severely, suicidal thoughts.

"If you're ever confronted by someone who might commit suicide, there are three steps to take preventative action," said Master Sergeant Ernest Farmer, mental health technician for the 94th Aeromedical Staging Squadron. "Ask 'are you thinking of killing yourself', care for your wingman and escort your wingman to seek help. Often, base chaplains, first sergeants or mental health physicians are readily available to provide assistance."

Although service members may experience depression during the holidays, health experts say there is no direct link to the holiday season depression and suicide rates.
According to the health library, what is commonly described as "holiday blues," is actually seasonal affective disorder which is a form of depression that is closely related to the winter season, subsequently increasing in frequency during the holiday season. However, many incorrectly assume this plague of depression stems from the holiday season when in actuality, this condition is triggered due to the short, dark and cold days of winter.

Military service members and their spouses are encouraged to stay well-connected by surrounding themselves with friends and family if experiencing symptoms of holiday depression, said Farmer.

"It is courageous and responsible to ask for help," said Farmer. "Honest discussion is usually the best way to deal with the anxiety and minimize potential problems."
According to Professor's House, a one-stop website designed to address everyday questions, when a person feels overwhelmed by holiday stress, the best thing a person can do is ask for help, which shows a sign of strength.

Military professionals suggest the following to conquer holiday depression:
Take control: See if there is something you can change or control in the situation.

Relax
Meditation and breathing exercises have been proven to be very effective in controlling stress. Practice clearing your mind of disturbing thoughts.

Remove yourself from stressful situations
Give yourself a break if only for a few moments a day.

Set realistic goals for yourself
Reduce the number of events going on in your life and you may reduce the circuit overload.

Change the way you see things
Learn to recognize depression for what it is. Increase your body's feedback and make stress self-regulating.
 
Do something for others
Helping others can help get your mind off of a troubling situation.

Be positive
Give yourself messages as to how well you can cope rather than how horrible everything is going to be.

Don't sweat the small stuff
Try to prioritize a few truly important things and let the rest slide.

Don't overwhelm yourself
Avoid fretting about your entire workload. Handle each task as it comes, or selectively deal with matters in some priority.

Don't self-medicate or escape
Alcohol and drugs can mask depression. They don't help deal with the problems.

Most importantly
If depression is putting you in an unmanageable state or interfering with your education, social and/or work life, seek professional help.

For more tips on handling depression, TriCare members may contact Behavioral Health Care at 1-800-700-8646. Additionally, if you are in urgent need, you can call Military OneSource at 1-800-342-9647 and speak to counselor on the phone, or set up free counseling in your local area. If you or a loved one is experiencing suicidal thoughts, please contact 1-800-SUICIDE (784-2433) for immediate help.