In The Community
Set Realistic Expectations
Photo by Inés Castellano on UnsplashLet’s be real: not every family gathering is going to look like a Hallmark movie. And that’s okay! Accept that some conversations might get awkward, someone will probably burn a dish, and your uncle might still bring up politics. Remind yourself that perfection isn’t the goal—connection is.
Take Breaks When You Need Them
Photo by Flipsnack on UnsplashFamily gatherings can be overstimulating, especially if there’s a lot of noise or you’re around people for an extended time. It’s perfectly okay to step outside for fresh air, find a quiet room to decompress, or even take a short walk. Taking a breather doesn’t make you rude—it makes you human.
Practice Deep Breathing or Grounding Techniques
Photo by kevin turcios on UnsplashWhen anxiety starts creeping in, your breath can be your best friend. Try the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale for 8. Or use grounding techniques like naming five things you can see, four things you can touch, three you can hear, two you can smell, and one you can taste. These simple practices can help bring you back to the present moment.
Know Your Triggers (and Have a Plan)
Photo by Rajiv Perera on UnsplashDoes your aunt always comment on your life choices? Does the chaos of kids running around overwhelm you? Identifying what triggers your anxiety beforehand can help you prepare. For instance, if certain topics stress you out, rehearse a polite way to change the subject or excuse yourself from the conversation.
Limit Alcohol and Caffeine
Photo by Zest Tea on UnsplashIt’s tempting to reach for that extra glass of wine or cup of coffee, but both can heighten anxiety. Alcohol might make you feel relaxed at first, but it can amplify feelings of stress later. Stick to water, herbal tea, or mocktails to keep your energy and emotions steady.
Set Boundaries (and Stick to Them)
Photo by Joel Muniz on UnsplashBoundaries are your holiday MVP. If you’re not up for answering personal questions, it’s okay to politely shut them down. A simple “I’d rather not talk about that, but tell me about your latest trip!” can work wonders. You don’t have to share or engage in anything that makes you uncomfortable.
Have an Exit Strategy
Photo by Andrew Neel on UnsplashIf the gathering feels too overwhelming, it’s okay to leave early or skip certain events altogether. Let the host know in advance if you might need to cut out early, and plan your departure so you feel in control. There’s no shame in protecting your peace.
Focus on What You Can Control
Photo by Caique Nascimento on UnsplashYou can’t control how others behave, but you can control how you respond. Focus on enjoying the parts of the gathering that bring you joy—like catching up with a favorite cousin, enjoying a slice of pie, or soaking in the festive atmosphere. Shifting your focus to what you love about the season can help ease anxiety.
Family gatherings might never be 100% stress-free, but they don’t have to drive you up the wall either. By setting boundaries, taking breaks, and prioritizing your mental health, you can navigate holiday get-togethers in a way that feels good for you. So, take a deep breath, and remind yourself: you’ve got this.
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1. You’re Constantly Tired (Even After Rest)
Photo by Karollyne Videira Hubert on UnsplashSugar gives you that quick burst of energy, but the crash that follows? It’s brutal. When you eat too many sweets, your blood sugar spikes and then plummets, leaving you drained and sluggish. If you’re waking up feeling like you didn’t sleep at all, it might be time to swap the sugar cookies for something with fiber and protein.
2. Mood Swings Are Taking Over
Photo by Shahzin Shajid on UnsplashEver felt on top of the world one minute and ready to snap the next? Well, sugar excess could be playing with your emotions. High sugar intake can mess with your insulin levels, which in turn affects your mood. Plus, a sugar crash can leave you irritable, anxious, or downright grumpy.
3. You’re Breaking Out Like a Teenager
Sugar can wreak havoc on your skin. High sugar consumption increases insulin production, which can trigger inflammation and, in turn, breakouts. If your skin suddenly feels like it’s plotting against you, take a closer look at how much dessert you’ve been indulging in.
4. Your Stomach’s Not Happy
Too much sugar can disrupt your gut health, feeding bad bacteria and leading to bloating, gas, or even digestive issues. If your stomach feels off and you’re not sure why, consider scaling back on sugary snacks. Probiotics and fiber-rich foods can help get your gut back on track.
5. You’re Always Thirsty
Photo by engin akyurt on UnsplashEver noticed that after a sugar binge, you feel like you could drink an entire gallon of water? Excess sugar in your bloodstream can pull water from your tissues, leaving you dehydrated. This thirst is your body’s way of trying to balance out your sugar levels, so listen to it.
6. You’re Constantly Hungry (Even After Eating)
Sugar messes with the hunger hormone ghrelin, tricking your brain into thinking you need more food—even if you just ate. If you find yourself endlessly snacking during holiday movie marathons, your sugar intake might be to blame.
7. Your Heart’s Racing
Consuming too much sugar can spike your blood pressure and heart rate, which is not ideal when you’re trying to chill out and enjoy the season. If you’re feeling those “butterflies in your chest” for no reason, it might be worth reconsidering that third slice of pie.
8. You’re Forgetting Things
It’s not just the holiday hustle that’s making you scatterbrained—excess sugar might also be messing with your memory. Studies suggest that a high-sugar diet can impair cognitive function, leaving you feeling foggy and forgetful. If you’re misplacing your car keys for the third time today, sugar overload might be a factor.
Here’s your reminder for the holidays: balance is key! Enjoy your favorite treats, but balance them with whole, nutrient-rich foods like fruits, veggies, and lean proteins. Also, for the love of God, stay hydrated by drinking actually water, don’t just rely on coffee, sodas, eggnog, etc., to get by. Your body will thank you!
Timing Is Everything
Photo by Emily Toycen on UnsplashSAD is seasonal—hence the name. SAD symptoms typically start in late fall or early winter and fade as spring rolls around. For some, the reverse happens, with symptoms showing up in the summer (though that’s less common). Depression, on the other hand, doesn’t follow a seasonal pattern. The symptoms can occur at any time of the year and it might not have a clear start or end point. This is the biggest difference between the two.
The Sunlight Connection
Photo by Church of the King on UnsplashSAD is also heavily linked to the amount of sunlight you’re getting—or not getting. Shorter days and longer nights mess with your body’s internal clock (it’s that circadian rhythm stuff) and can throw off melatonin and serotonin levels out of whack. While external factors can influence depression, it isn’t specifically tied to sunlight exposure. So if you feel your mood taking a dive as your access to the sun is more limited, that’s seasonal depression for you.
Energy Levels Going Downhill
Photo by Mel Elías on UnsplashWith SAD, fatigue is often a hallmark symptom. People who experience seasonal depression often feel sluggish, sleepy, and drained, even after a full night’s rest. It’s like you’re in a constant state of hibernation mode. Depression is also known to cause fatigue, but it’s different in that it often causes restlessness or insomnia. This might make people feel like they’re too wired to sleep but too tired to function. The difference? SAD tends to make you want to crawl under a blanket and stay there, while depression can feel more like a mental tug-of-war with your energy.
Cravings and Weight Changes
Photo by Denny Müller on UnsplashHello, carbs! People with SAD often crave comfort foods like bread, pasta, and sweets. These cravings can lead to weight gain during the winter months. With depression, changes in appetite can go either way. Some people lose their appetite entirely, while others turn to food for comfort.
The Treatment Options Are Different
Photo by Alex Green
Light therapy is one of the most common ways to treat seasonal depression. Sitting in front of a lightbox for 20-30 minutes a day can help mimic natural sunlight and boost your mood. When it comes to depression, treatment usually involves therapy, medication, or a combination of both. While light therapy might help in some cases, it’s not a go-to treatment for non-seasonal depression.
The Duration Will Vary
Photo by OC Gonzalez on UnsplashSymptoms of seasonal depression typically last for about 4-5 months, aligning with the darker months of the year. By contrast, depression can last for months or even years if untreated, with no clear end point. It’s a matter of being aware of how you’re feeling and talking to a professional who can guide you in the process of feeling like yourself again.
Diagnosis and Labels Are Completely Different
Photo by Alex Green
SAD is actually a subtype of depression called Major Depressive Disorder with Seasonal Pattern. Think of it as depression’s seasonal spin-off. Depression is a broader diagnosis that includes several subtypes, like persistent depressive disorder, postpartum depression, and more. Understanding the specifics can help you (and your doctor) figure out what’s going on and how to treat it.
What Should You Do Now?
Photo by Jeff Stapleton
Whether it’s SAD or depression, the important thing to remember is that both are real, valid, and treatable. If you’re feeling overwhelmed, talk to a doctor or therapist. They can help you figure out what’s happening and create a plan to feel better.
At the end of the day, your mental health matters. Whether it’s winter blues or something deeper, taking steps to care for yourself is the best way to reclaim your joy—even on the darkest days.
The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment.
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