Preventing Depression During The Holiday Season

For some in our communities, the storm clouds of depression and anxiety may mar the anticipation of the holidays.

Taking on this timely topic, the Hotchkiss Library of Sharon, Conn., sponsored a Zoom talk in November by psychotherapist Richard O’Connor, Ph.D., a Sharon resident and the author of “Undoing Depression,” now in its third edition.

O’Connor described his reasons for writing his book, first published 20 years ago and said that one idea that intrigued him was that people can suffer from depression for years before realizing it.

“I sought a way to reach people before they had suffered the impact of depression on their lives,” he said, adding that he  too has dealt with bouts of depression over his lifetime.

“I found no single theory that could explain depression.”

Depression is not a chemical imbalance in the brain, O’Connor said with certainty. It is, therefore, possible to influence it through therapy and self-help.

A healthy trend, he said, is that people are more willing to talk about it and share their experiences with others. Current thinking centered on mindfulness can be helpful to many.

Learning how to find a calm center in the midst of stress, even for just 10 minutes, is positive, he said, noting that depression and anxiety go together.

Anxiety and depression are like two fingers on the same hand, O’Connor noted. “Learn to let self-criticism slide right off.”

Anti-depressant drugs can help some people, and so he recommends trying them. He said studies have shown that drugs can help 55% of the people taking them. On the other hand, he said, placebos have been shown to help 50% of the people taking them.

A good way to stave off a depressive state is to exercise. Activity is a good mood changer, particularly in young people who may be experiencing emotional effects of pandemic isolation, or the emotional blows coming from relational break-ups or other intense stresses.

In preparing for the holidays, O’Connor suggests making adjustments to your expectations. Getting into the spirit of giving can be a tremendous mood-booster. It just feels good to give, either by volunteering or donating in myriad other ways, he said.

“We never know what life will bring, but if you exercise good habits, then you can deal with what life has in store,” he said.

Therapy can be helpful. Therapy is about trust, he noted, about opening up to a trusted person.

To find a therapist, he said that Greenwoods Counseling Referrals of Litchfield, Conn., can be a good resource, providing evaluation and listings of appropriate therapists.

O’Connor maintains a psychotherapy practice in Sharon. For 14 years, he served as the executive director of the Northwest Center for Family Service and Mental Health. His book, “Undoing Depression,” is available at bookstores and online.