In times past, it wasn’t uncommon for people to experience the ‘winter blues,’ brought about by shorter days and gloomy weather. Because the syndrome would often disappear when the days lengthened and the weather warmed, it was more of an inconvenience than a serious health issue for most sufferers in the 19th and first half of the 20th century.

However, as America transitioned from a largely agricultural nation and citizens migrated to cities for job opportunities, another facet to those blues was created. In close proximity to one another, comparisons to other people’s holiday celebrations increased expectations and when those expectations fell short, the blues sometimes became something deeper.

Add to the complex mix of failed expectations and seasonal impacts the isolation forced on many this year by the COVID-19 pandemic, and it can become a perfect storm for full blown depression, a very serious health issue that often requires outside help.

In fact, a survey study published in the JAMA Network Open in September found that U.S. adults were reporting levels of depressive symptoms more than three times higher during the pandemic than before it. A survey conducted by the Centers for Disease Control and Prevention in June yielded similar results, with more U.S. adults reporting adverse mental health symptoms, particularly in young adults, racial and ethnic minorities and essential workers.

Sixty-four percent of people with a mental illness reported the holidays make their conditions worse, according to the National Alliance on Mental Illness.

There are ways to mitigate the symptoms of mild feelings of sadness or those associated with Seasonal Affective Disorder, or SAD. If the lack of sunshine is the trigger, light boxes to treat seasonal depression are available online without a prescription for less than $50.

Experts also suggest contacting those members of your family or friends about whom you have concerns due to their isolation. A telephone call or short note can brighten their day, as might a text message that simply expresses support, love and connection. Likewise, if you are dealing with anxiety, depression, loneliness or other emotional challenges, reach out virtually to friends or family to help fill the need for human connection.

Some wintertime blues can be lessened by exercising control over those matters that are manageable on a personal level when right now, so much of daily life is not what we are accustomed to. 

The New Jersey Association of Mental Health and Addiction Agencies suggests curbing the holiday blues by sticking to a normal routine during the winter months.

Focus on things you can control, like getting enough sleep and exercise, and adjust the time you spend watching news and viewing social media as you see fit.

Don’t abandon healthy habits, says the Mayo Clinic, because overindulging can increase guilt and add stress. Ideas from the world renowned healthcare organization include eating a healthy snack before holiday meals or gatherings to avoid gorging on sweets or consuming excessive alcohol. Also try to maintain healthy eating habits and regular meals.

Regular exercise as part of a daily routine can also help, as may deep-breathing exercises or meditation, as these activities can help recharge one’s batteries. They reduce stress by clearing the mind, slowing breathing and restoring calmness.

Part of that recharge can also be making time for yourself, to take part in an activity you enjoy, or just taking a short break alone without distractions. Consider stargazing, reading or listening to music.

However, there are other, more serious emotional disruptions that require professional intervention. Anyone who is experiencing those feelings should seek help immediately, whether by speaking to a counselor in person or virtually, or in the case of suicidal thoughts or actions, going to the nearest emergency room for medical attention. Or call 911, whether for yourself or for a loved one. 

If none of those steps are an option, the Substance Abuse and Mental Health Services Administration offers online resources and a national hotline at 1-800-662-HELP (4357) SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.