For most, winter break is filled with family and friends to help celebrate the holidays…. For most, winter break is filled with family and friends to help celebrate the holidays. However, there are many people who find this time of year particularly difficult.

As a result of this general glum, there is a definite increase in depression across the United States and most of the world.

The name usually associated with winter depression is Seasonal Affective Disorder, or SAD.

Holly A. Swartz, an assistant professor of psychiatry at the Western Psychiatric Institute and Clinic, explained the two main reasons why someone is more prone to feeling depressed during the holiday season.

The first cause for winter depression is because of the light cycle. Light cycle depression is caused by a change in light. During the winter season the days in the Northern Hemisphere are at their shortest, decreasing light exposure.

In some individuals, the decrease in full spectrum light exposure can lead to a disruption in their hormonal balance, sometimes causing depression.

The second reason for an increase in holiday depression, as explained by Swartz, is caused by psychological stress.

“People tend to put unrealistic expectations on themselves during the holiday season,” Swartz said. “Some feel that the holidays are supposed to go a certain way, and if they do not go as planned, it can lead to depression.”

Some individuals feel that there is a set way that the holidays are “supposed” to occur, possibly with a large family dinner or gift exchanges. These people could become envious of other families they see, therefore depression may arise.

A past traumatic experience, such as death, during the holiday season could also lead to seasonal depression.

Swartz calls this episode the “anniversary affect.” Every year, someone would have to relive that devastating memory when everyone else is cheerful. This could consequently lead to a depressed state.

According to the National Institute of Mental Health, every year there are approximately 20.9 million Americans who suffer from depression, which is 9.5 percent of the total population.

Adjusted depression is the more common type of depression during the holiday season. It is typically transient and can go untreated. This form of depression can last up to eight months to a year.

If one appears to have a more serious depression, it will not subside without treatment.

Swartz described the following tips on how students can reduce their chances of getting depressed during the holiday season.

She emphasized the need to find time to sleep for at least seven hours a night, to eat healthy and balanced meals, and to exercise regularly.

If students have a relaxing activity that they enjoy, they should take full advantage of it during the holiday season. Whether that activity is yoga or even listening to music, it is important to relax the mind.

“Stress management for the holiday season and final exams is very important,” Swartz said.

Those who develop SAD may qualify for light therapy. This light cycle treatment includes the use of a light box.

A light box’s purpose is to provide a person with early morning, full-spectrum light exposure. The light’s intensity and exposure time varies upon the individual.

An alternative route to the light box for lesser SAD cases is to take a 20-minute walk outdoors in the morning during the winter months. This increases the amount of light intake while the sun is strong.