The holiday season is tough on those who are struggling with depression, anxiety, and stress. Let’s face it, for many of us, the family gatherings, endless shopping, and chaotic parties can leave us feeling down and exhausted. Furthermore, vision loss can change how you experience the holidays and may increase emotional stress, especially as you adjust to new routines.
Many people who are blind or have low vision find it stressful to go shopping, attend social functions, navigate crowds, and manage family relationships. The holidays are ripe with these stressors. With support and adaptive strategies, however, you can find ways to enjoy meaningful connections and traditions, including cooking your favorite holiday dish.
Loneliness and Social Isolation Predict Depression
Social isolation is one of the most significant predictors of depression, especially during the holidays. Some people who are blind or have low vision experience isolation because of a lack of transportation, unemployment, and the anxiety of going out in public places. This can lead to loneliness and depression. When feeling depressed, it’s common to withdraw and avoid social interactions, often worsening the feelings of loneliness and symptoms of depression.
Holidays are also hard on those who are grieving a loss, such as the death of a loved one, the end of a relationship, or even the loss of one’s vision. You are reminded of what used to be and may feel sad or anxious about the future. This grief saps our energy, distracts us, and makes it impossible to celebrate. Though it is natural to grieve over a loss and there is no timetable for grief, it can become prolonged and turn into depression.
Holiday Blues or Depression?
It is normal to feel down and sad at times, but if the low mood lasts for more than two weeks, is accompanied by other symptoms, and is severe enough to disrupt daily life, it may be depression.
Emotional Symptoms
- Loss of interest in life or apathy
- Loss of pleasure in things you used to enjoy
- Feelings of worthlessness, guilt, or shame
Physical Symptoms
- Fatigue and decreased energy
- Insomnia, especially early-morning waking
- Persistent aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment
- Increased or decreased appetite
- Weight gain or weight loss
Depression Affects All Aspects of Life
The physical and emotional pain brought on by depression can affect a person’s work, relationships, and hobbies. It causes problems with concentration and decision-making. Left untreated, depression can get more severe and become life-threatening.
Depression is not a sign of weakness or a negative personality trait; it is a medical condition, and it is treatable.
Who Is At Risk?
The World Health Organization reports that people who have a family history of depression are at higher risk, as it is believed that genetics plays a role. Many experts believe it is caused by differences in brain structure and chemical function, which are biologically determined. Further, research indicates that people who are diagnosed with age-related macular degeneration have a higher risk of developing depression, especially as they begin to experience vision loss.
Regardless, the stress of major life changes, such as a death in the family, divorce, major illness, or disability, triggers depression.
Treatments for Depression
You can take steps toward improving depression.
Therapy
Talk therapy is used to treat mild to moderate depression, and cognitive behavioral therapy focuses on changing the thoughts and behaviors that lead to depression. Often, a few weeks or months of therapy is all it takes to alleviate the depression. There are accessible resources, such as telehealth counseling and even mental health apps, to help you connect. Some national helplines and online counseling services include text and chat features that work well with accessibility tools.
Medications
Antidepressant medications affect the levels of serotonin and norepinephrine, chemicals in the brain that regulate mood. They can take a few weeks to reach full effectiveness, and dosages may need to be adjusted. There are many options; if one medication does not work, chances are another will. Research has shown that the combination of talk therapy with medication is the most effective treatment for depression.
Learn how to manage your medication when blind or low vision.
Social Network
Because loneliness goes hand-in-hand with depression, it is important to develop a social support network. For people who are blind or low vision, this may include making a plan to see or talk to friends and family more often, and connecting with a peer support group through organizations such as the American Council of the Blind or the local vision rehabilitation agency.
Virtual or phone-based support groups can be especially valuable if transportation is limited. Consider joining a virtual book club, hobby group, or adaptive exercise class that welcomes participants who are blind or low vision.
Exercise and Pet Therapy
Other treatments include exercise and pet therapy. Exercise releases brain chemicals that lift the mood and can promote increased self-esteem, better sleep, stress relief, and improved energy. Pets, including service animals, have positive effects on our mood and health. Petting our animals lowers stress hormones and blood pressure, and releases oxytocin, which promotes a sense of well-being and bonding. Our animals offer unconditional love and companionship, which also has a therapeutic effect.
Don’t Wait to Seek Help
Depression leaves you feeling helpless and hopeless. As it worsens, it can be a slippery slope, so it is important to seek treatment as soon as it is recognized. Depression is not a dirty word, and there is no shame in getting help for it. The good news is that it is highly treatable; approximately 80% of people get better with medication, talk therapy, or a combination of the two.
If you or someone you love is experiencing symptoms of depression, please talk about it and seek medical attention. You may want to take an online screening for depression to determine if you are depressed.
Don’t go it alone. Visit your primary care doctor to share your screening results and discuss diagnosis and treatment. With treatment, you can feel better and handle life again, even beyond the holidays.
Remember, if you have thoughts of suicide or you have a plan to harm yourself or others, go to the nearest emergency room or call 911.
You can call a suicide line: 988 Suicide and Crisis Lifeline (you can call, text, or chat)
Or you can call these help lines for finding assistance in coping with vision problems.
- The APH ConnectCenter’s Information and Referral Line: 1-800-232-5463
- Hadley Helps: 1-800-323-4238
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