The Tribune

THINK UP

By Kirkland Pratt

Gifts, endless food offerings, extravagant meals, Christmas bonuses, visiting relatives, a few days off from work: what is not to celebrate at this time of year? For many, Christmas is a time of sadness or grieving. Never mind the religiosity, this seasonal sadness, otherwise known as Seasonal Affective Disorder (S.A.D.) affects quite a number of Bahamians who suffer in silence to blend into the festive season.

Seasonal Affective Disorder is a type of depression that is brought on by diminished daylight or limited exposure to light, both natural and artificial. If the holidays cause you to feel bad you may be suffering from this affliction. Moreover, the psychological strain of a number of mitigating factors may add to SAD as well. In the Caribbean, where our seasons are not as extreme as that of our North American neighbours, any number of factors may influence the onslaught of seasonal depression, including:

Strained family bonds – long-standing family feuds, sibling rivalry from pubescent years into adulthood, at odds in-laws and seething inheritance woes all lend to the strained family bond phenomena which converts into real time when families converge for the holiday dinner.

Distance – the opposite may be true for many as well who may find themselves distanced from their loved ones whether studies, nursing home bound, death or divorce. Christmas and the connotations which predicate it may add salt to lingering wounds as it were.

Unrealistic expectations – our Bahamian culture borders on opulence during the festive seasons and as such unrealistic expectations may be had for those who ultimately seek to find their best selves in lavish presents that they may or may not receive. Well into adulthood so many people make their laundry lists of gifts and throw around hints for the better part of the year.

Lack of rest – increased activity at church, work, annual Christmas parties, social events, concerts and or excursions to Miami for Christmas shopping all packed into a week or two is enough to run the best of us ragged with fatigue. The national sleep foundation of America reports that 62% of American adults experience sleep problems a few nights per week during the yuletide season when inundated with the pressures associated with Christmas.

So, what can you do this year when you feel more of a scrooge than Santa?

The following are a few activities that may spawn a merrier profile for the SAD sufferer:

Assume responsibility for and own your feelings. Cognitive therapeutic self-talk is always good. Examine your triggers and place them squarely at the root of what you are feeling.

Exercise – you cannot go wrong with a brisk walk around the neighbourhood, at Goodman’s Bay or Cabbage Beach while soaking up some sun and sea breeze.

Volunteer - even now is not too late to find an activity in a local church or charity to help in their outreach to the sick and shut in.

Reaching out – call an old friend, mend a strained relationship and or seek forgiveness to lighten a load.

Set goals for 2013 – the anticipation of ordaining self-improvement is always a go for mood enhancement. Picturing yourself actualised is certainly a metaphysical trick to feeling better about yourself; it also jump-starts the process.

Be realistic – contextualise the time of year as just that. Do not engage in excessive behaviour for which you will pay in January 2013. Feel good knowing that you will not be one of the broke people in 2013.

Love yourself – more than anything make this a must. You have got to love yourself before anybody else.

Merry Christmas Bahamas and keep thinking – you are good for it.

• Kirkland H. Pratt, MSCP, is a Counselling Psychologist with a Master’s degree in Counselling Psychology with an emphasis in Education. He lectures in Industrial Psychology and offers counselling and related services to individuals and businesses. For comments, contact kirklandpratt@gmail.com.