The winter holidays are upon us, and some people will be experiencing the holiday blues.

It is not true that there is a big increase in severe depression and suicides around Christmas, Hanukkah, and the New Year celebrations. Yet, some people do feel sad as they contemplate their lives now compared with happy times in the past.

Stress, fatigue, and drinking too much alcohol can contribute to the problem. We may miss loved ones who have died more intensely during the holidays, or feel lonely when everyone else around us seems to be celebrating with loved ones.

We may focus more on our pain when the distractions of everyday life disappear during extended periods away from work or school. Holiday activities may not meet the cheerful expectations promulgated in the media.

The best antidote to the holiday blues is planning ahead. Here are a few tips:

• Don't over- or under-schedule yourself. People sometimes plan too many or too few activities around this time of year. Rather than be left with idle time that may bring on sad feelings, try to schedule events, performances, social activities, or travel.
  
• Give to those less fortunate. Participating in volunteer activities that brighten the lives of others can sometimes provide the satisfaction we feel is missing from our lives. Soup kitchens, nursing homes, toy distributions, and conservation projects are possibilities. A Yahoo! search of "holiday volunteer" brings up a wide range of options across the United States and abroad.
  
• Write down your and others' ideas. Perhaps readers of this blog will add to this list with their own creative, worthwhile, and satisfying ways to help others and yourself during this time of the year.
  
• Get help if you need it. Despite plans to avoid the holiday blues, some people will experience severe episodes, as they might at other times of the year. Seek help for yourself or for someone else who may be suffering severe depression.
  
• Find out if you have SAD. Some people will experience depression around the holidays as part of a more sustained low mood due to seasonal affective disorder (SAD). Those suffering with SAD may respond well to bright light therapy or antidepressants. (See my previous entry on SAD).

You may have real reasons for sadness around Christmas, Hanukkah, and the New Year celebrations. But with the right planning and awareness of how to help yourself, you can beat the holiday blues.