By Barbara Pierce
“During the holidays, we see an increase in people coming to the ER for mental health issues,” said Avinash Kambhampati, a physician in the ER at Wynn Hospital. “Especially anxiety and depression. People get stressed because of the holidays.”
“We see more people during the holidays,” said Heather Reynolds, supervisor at Behavioral Health Clinic, the Neighborhood Center in Utica. “We notice an increase in depression, anxiety, PTSD [post-traumatic stress disorder) and loneliness and isolation for many.”
A survey by the American Psychological Association found that 89% of us feel stressed during the holidays. Very, very few escape the stress of the holidays.
However, there are ways in which we can prepare ourselves and deflect some of this increased stress.
1. Anxiety
Anxiety and stress are the leading issues that cause people to seek help.
There’s a fine line between them. Stress usually has a specific trigger and fades when the situation is resolved, while anxiety can linger.
For example, Reynolds said many people come at Behavioral Health Clinic during the holidays because of stress related to buying gifts. Like gifting, the trigger can be short-term, such as a work deadline or a fight with a loved one or long-term, such as being unable to work, discrimination or chronic illness.
• What you can do. Identify the cause of the stress and anxiety, what you’re worried about. What thoughts keep running through your head? Or what images do you see in your mind? Anxiety is often caused by images, rather than thoughts.
Decide what you can do to change the situation. For example, if you’re stressed about gifting, set expectations within your budget or tell people you’re not able to give gifts.
If there is nothing you can do to change the situation, then step back. Accept the situation and stop stressing over it.
If you have anxiety, you may feel tense and nervous, have a sense of dread, fear the worst. You can’t stop worrying, continuously think about bad experiences, worry about the same situation over and over. You might have stomach issues or headaches; a feeling like a pit in your stomach, trouble sleeping, difficulty concentrating, fatigue, muscle tension and irritability.
Stress and anxiety respond well to these coping techniques: Physical activity, getting enough sleep, limiting caffeine, alcohol and substances.
Panic attacks are an especially disturbing form of anxiety. Really intense, they come out of nowhere. Your heart rate goes up, you may feel like you can’t breathe or feel like you’re going to die. Once you’ve had one, you fear it will happen again.
When you become panicky, breathing is important. Take deep abdominal breaths. Or try simple 4-7-8 breathing: Breathe in for four counts, hold for seven, let out for eight. This regulates the amygdala and calms us down.
2. Depression
Being surrounded by the joy of Christmas when one is experiencing sadness, grief or indifference is a struggle for many, as it can be a stark contrast to how we feel.
If you have a consistently sad mood much of the time, have lost interest in the things that usually appeal to you, are irritable, have loss of energy, loss of concentration, difficulty sleeping, maybe even thoughts of wanting to die, you may be depressed.
• What you can do. Recognize you don’t need to force yourself to be happy; it’s OK to acknowledge you aren’t joyful; you aren’t alone feeling this way. Avoid using alcohol or other substances, which worsen it. Be as physically active as possible. Watch your sugar, junk food and caffeine intake; eat healthy. Make it a point to watch or do something that makes you laugh. Listen to your favorite music. Get out of bed each morning, even if you haven’t slept.
Try to get as much sunlight as possible. Get outside in the middle of the day. If you can, work near a window. Warm, bright lighting can help improve your mood.
3. Loneliness/Isolation
The holiday can be brutal if you’re alone. Feeling lonely around the holidays is common. That is especially true if you’re living with grief or loss. If so, remind yourself that as circumstances change, traditions will change as well.
• What you can do. If holiday observances seem inauthentic right now, don’t force yourself to celebrate. Connect with a support group, a therapist, a faith community or friends who understand. Acknowledge that the holidays don’t have to be perfect and it’s OK to feel sad. Learn to say “no” to requests. Focus on nourishing meals, exercise, getting enough sleep. Volunteer and join community events.
If you’re feeling overwhelmed, reach out to a mental health professional for guidance and support.
4. PTSD
Some develop PTSD after experiencing or witnessing a life-threatening event like combat, a natural disaster, car accident or sexual assault. “I have flashbacks, nightmares; my brain is a train wreck,” is how one ex-combat vet describes his life, 30 years later.
• What you can do. To cope with the holidays, plan; you don’t have to go to every event. Only be around people you feel comfortable with. Create new holiday traditions that won’t bring on symptoms.
5. Family conflict
Holidays can aggravate family issues or lead to conflict. Remember that conflict is neither good nor bad; it just means you see things differently.
• What you can do. Remember that you aren’t responsible for creating or repairing your family dynamic. You can only decide how you want to react.
When to seek professional help
If you have one of the above issues affecting your day-to-day functioning or mood, consider talking to a mental health professional who can help you understand what you’re experiencing and provide you with additional coping tools.
“Call us if you have an increase in symptoms or want to hurt yourself or others,” said Reynolds. “If you’re in crisis, call MCAT.”
The Mobile Crisis Assessment Team is available 24/7 for children or adults in crisis. There is no fee. Call 315-732-6228.
“Our Behavioral Health Clinic provides clinical and crisis services for children and adults,” she added.
Staffed by a team of professionals, there is usually not a wait for an appointment. See www.neighborhoodctr.org or call 315-272-2600.