Building Resilience for Seasonal, Election, and Holiday Stress
By Laura Moss, MD, Associate Medical Director, and Vanessa Bloy, Communications Manager, Washington Physicians Health Program
As leaves change color, the air turns crisp, and days become shorter, many may experience a shift in mood and energy levels. This time of year can be challenging for many reasons, but major contributors can be seasonal blues, disruption caused by daylight savings time, possible impacts of an election season, and approaching holidays. Understanding these influences on our health can help us build resilience in support of our well-being.
Seasonal Blues
For some, this change is marked by a sense of melancholy or fatigue that seems to accompany the transition from the long, sun-soaked days of summer to the shorter, darker days of fall and winter. This phenomenon, often referred to as “seasonal blues” or more formally as Seasonal Affective Disorder (SAD), typically occurs during the fall and winter months when daylight hours are shorter. Reduced daylight can disrupt the body’s internal clock, the circadian rhythm, and alter production of important brain chemicals such as serotonin and melatonin, which regulate mood, sleep, and energy levels.
The Role of Daylight Savings Time
Daylight Savings Time (DST) was conceived to make better use of daylight during the evening hours, providing more light in the afternoon and evening for work, leisure, and outdoor activities. It is a ritual of shifting clocks forward by one hour during the spring and turning clocks back one hour in the fall. While this practice is meant to optimize energy consumption and provide more daylight for people’s schedules, it can trigger feelings of confusion, fatigue, and mood swings.
Election Stress
The recent barrage of political ads, debates, and divisive rhetoric can leave individuals feeling emotionally drained, especially in a climate of heightened polarization. The uncertainty surrounding election outcomes and political changes may exacerbate feelings of helplessness, contributing to an uptick in stress-related symptoms. Whether local or national in scope, election outcomes tend to evoke a wide array of emotions, from jubilant celebrations to disappointment and fear. The impact of elections can extend beyond the immediate reaction of winning or losing; shaping the political, social, and economic landscape for years to come.
Holiday Stress
Holidays can be celebrations for us and our loved ones, but they also can bring challenges. We may feel increased isolation and loneliness. Others may feel there are associated expectations that do not contribute to our sense of well-being and may even lead to feelings of inadequacy or regret. If we do not celebrate the upcoming holidays, we may feel misunderstood, excluded, or discriminated against.
Coping Strategies
Here are some strategies to help with seasonal blues, daylight savings, as well as election and holiday stressors.
- Increase Light Exposure: Spend time outdoors in the daylight or add special lights to simulate natural sunlight (full spectrum or bright light therapy).
- Bright Light Therapy: Consider a trial of full spectrum light, also called bright light therapy, in the early morning hours if you have seasonal blues or SAD. It is important not to look directly at the light and slowly increase your time under the light. These lights can cause irritation or burns, especially if you are taking medications that increase sensitivity to light, so read instructions carefully, take precautions to protect your eyes and skin, and consult with your medical provider. See link for additional information: https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/
- Maintain a Consistent Sleep Schedule: Regulate your internal clock by waking up and going to bed at the same time every day and strive for seven to eight hours of sleep daily.
- Exercise Regularly: Any physical activity, especially outdoors, can help combat fatigue and improve well-being by triggering release of brain neurotransmitters and natural endorphins important for well-being, resilience, and mood.
- Eat a Healthy, Balanced Diet: Consuming meals rich in nutrients that include Omega-3 fatty acids, found in fish, nuts, and seeds, along with foods abundant in vitamins D and B12, such as fatty fish and fortified dairy, can help combat the effects of winter blues.
- Approach Life Mindfully with Compassion for Yourself and Others: Noticing what is going on within ourselves and around us, without criticism or judgement, helps us to develop awareness so we can make changes supportive of our well-being. Approaching our own thoughts and others through a lens of curiosity and kindness can help reduce stress and conflict.
- Fill Your Tank: Spend time with people and activities that fill your heart with joy.
- Seek Professional Help: If stress or seasonal depression are impacting the quality of your life, persistent, or severe, please consult with a mental health professional.
Washington Resources for Veterinary Professionals
- Merck Animal Health Veterinary Wellness Study Infographic:https://www.merck-animal-health-usa.com/offload-downloads/mah-healthy-strategies-infographic
- Washington State Veterinary Medical Association: https://wsvma.org/resources/
- American Veterinary Medical Association: https://www.avma.org/
- Pursuit of Happiness: https://www.pursuit-of-happiness.org/science-of-happiness/
- Mindfulness Northwest: https://mindfulnessnorthwest.com/
- Washington Physicians Health Program (WPHP): WPHP can help. For more than 35 years, WPHP has earned a reputation as Washington’s trusted resource for restoring the health of medical professionals. Our confidential support and exceptional outcomes provide reassurance of safe practice and promote workforce sustainability. WPHP offers resources, early intervention, assessment, treatment referral, and post-treatment health support for those in the medical workforce with conditions that may negatively impact practice performance. For more information, visit WPHP at wphp.org.