Making the most of the holiday spirit

  • Published
  • By Senior Airman Danny Monahan
  • Minot Air Force Base Public Affairs
MINOT AIR FORCE BASE, N.D. --  Many military members during the holidays frequently find themselves far away from home and may feel a little down. 

"There seems to be a misconception that a large number of people experience depression during the holiday season - but that's not been supported by research," said Lt. Col. (Dr.) Nate Galbreath, 5th Medical Operations Squadron Behavioral Health Flight commander and psychologist. 

Studies show only a small percentage of people become depressed. 

"What's much more likely is for people to experience stress due to the change in their schedules, or worry about finding the "perfect gift," or maybe feel a little down about being away from loved ones that live elsewhere or have passed on," said Colonel Galbreath. "There are a few things you can do to make yourself feel like you're closer to home and to reinforce the positive aspects instead of the negative ones. Go out of your way to write a letter or take some holiday photos and send them home. 

"Another good way to close the geographical difference is video teleconferencing using your home computer," he added. "When you're looking at a loved one, it feels more personal than just talking on the phone, and that can make a world of difference." 

While being away from loved ones during the holidays can dim spirits, experiencing depressive symptoms is more likely in January. Some people become disappointed because the season didn't meet their expectations. When a person dwells on those disappointments and stops working to overcome the normal changes in his or her mood, depression may set in, according to Colonel Galbreath. 

"To prevent or lower the chances of developing depression, stay active and get involved with things that are fun or give you a sense of accomplishment," recommends Colonel Galbreath. 

Seasonal affective disorder could be another reason for feeling down during the winter months. SAD is a change in mood associated with the decrease in daylight hours that occurs in winter. Studies suggest that too few hours of daylight can bring about depressive symptoms. 

"Here in Minot, during the winter we drive to work in the dark, some of us are in buildings without windows while at work, and then we drive home in the dark," said Colonel Galbreath. "The lack of light can take its toll on some people." 

The most common treatments for SAD are cognitive behavioral therapy, medication and light therapy. 

Overall, signs or symptoms of depression can include an increase in alcohol use or abuse, change in sleep patterns and appetite, increased irritability, impaired concentration, a decrease in sex drive, feelings of guilt, or having thoughts of death. 

While medication can be used to combat depression, good rest, activity, cardiovascular exercise, and eating right are the best preventive measures, according to Colonel Galbreath. 

"Twenty to 40 minutes of cardiovascular exercise, three to four times a week can be a great way to restore balance to your body if you're feeling down," said Colonel Galbreath. "Also, if your diet consists of mostly fat and sugar, you're probably eating poorly, and chances are you'll feel poorly, too." 

People suffering from depression might also want or need to talk to someone. At Life Skills, located in the 5th Medical Group building, professionals are available to help and offer classes on mood management. Military OneSource also offers support via the web at www.militaryonesource.com and telephone at 1-800-342-9647. 

Another resource for combating holiday blues is the base chapel. 

"Chaplains are available 24/7 for 100-percent confidential counseling," said Chaplain (Lt. Col.) Cassandra Thomas, 5th Bomb Wing chaplain. "For emergency counselings after duty hours, please contact the command post at 723-3101 and ask to speak to the on-call chaplain." 

The chaplains also suggest Airmen look out for one another at all times. 

"Regardless of the season, we should all care about one another and take pro-active measures to help people cope with depression, crisis or suicide ideation," said Chaplain Thomas. "Spend some time listening to acquaintances and co-workers who aren't necessarily close friends, but who you come into contact with regularly."