“The holidays are a joyful time for many in the Northwest, unfortunately for some it is a time of loneliness, sadness and depression,” said Brian Allender, medical doctor, psychiatrist and medical director at Valley Cities Counseling.

There are many reasons why people feel “holiday blues” and in the Northwest, causes may include:

• Loneliness: Holidays can be lonely if friends and family are not nearby. Emotional or geographic distance can be particularly painful during the holidays.

• Seasonal affective disorder: Days are shorter this time of year and the lack of sunlight causes the “winter blues” in many people.

• Financial hardship: If your financial resources are severely limited at this time of year you may not be able to give the gifts that you wish you could. It is even worse if your family is far away and you are unable to travel to them.

• Reminders of lost friends and family: During the holidays your thoughts turn to family members and friends who are no longer with us. The sense of loss you feel can spoil even the happiest of celebrations.

• Pressure to feel happy: When you think you should feel one way and you actually feel another can cause you to feel guilt and confusion.

• Past holiday experiences: If you have had sad holidays in the past, the memory of them may cloud your holiday this year.

Are any of these reasons for feeling down true for you? If so, here are some ways Allender recommends that may help you overcome these holiday blues:

• Think of your blessings: Taking stock of the positives in your life can go a long way toward ending your “bah humbug” mood.

• It’s OK to say “no”: You do not have to do everything for everyone.

• It’s OK to feel what you feel: Trying to force feelings that aren’t there may make you feel worse; acknowledge your true feelings.

• Seek sun and endorphins: Be sure to get at least 20 minutes of direct sunlight each day. Don’t forget to exercise. Both sunlight and exercise help fight any chemical causes that trigger the blues.

• Help someone else: It’s hard to feel blue while you are busy helping someone else. Volunteer at a shelter, sort food at a food bank, or spend time with an elderly relative or friend. Doing these activities let you experience what the holidays are really about: Giving to others.

• Create your own traditions: There are no rules for how you spend your holidays, so if old traditions bring up unhappy memories, start new ones. Share the holidays with friends and don’t wait for them to include you, ask them to your home. If cooking a Christmas dinner is too much, do brunch.

• Stay busy and avoid unstructured time: If you know the holidays are difficult for you, try to fill your calendar with fun events.

Using these practical tips, Allender maintains you can minimize the stress that accompanies the holidays and even enjoy this holiday time of year. For more information on Valley Cities, visit www.valleycities.org.