Tis the season to be jolly, fa la la
Right? Well, in real life it doesn’t always work that way.
Depending on your own situation, each person’s relationship to the holidays is different. Perhaps this time of year is very stressful for you. Or you’ve recently lost a loved one. Or you or someone dear to you suffers from a chronic illness. Or there’s a substance use issue in your family. Awareness to what your reaction is to your individual situation is a first step in helping to manage it.
Some reactions to this holiday time of year may involve:
- Loneliness: You may feel cut off from others and the world.
- Low mood: You may feel down and lose motivation to do things that you usually enjoy.
- Physical changes: You may notice changes in your appetite or your sleep (sleeping too much or too little).
- Sadness and grief: You may feel sad and experience the personal and widespread impact of the loss of your routine due to illness, unemployment, and the possible loss of a friend or family member.
- Feeling numb: You may not feel much of anything right now or may feel disconnected
- Substance use: During times of severe stress, drug and alcohol use may seem like an effective way to cope with or escape from intense emotions. With all the parties and get-togethers, you may find yourself tempted or triggered.
While some pessimism and hopelessness can be expected reactions at times to any of the scenarios described above, these reactions are linked to depression and may increase over time. However, there are ways to manage these reactions:
1. Use strategies of behavioral activation
Behavioral activation is an evidence-based approach to managing depression that can help improve a low mood and loss of motivation.
- Make a light schedule for yourself.
- Include activities that you enjoy and/or that make you feel productive. If nothing sounds enjoyable, try doing something that was fun in the past or try something new.
- Keep it realistic. Include things you’re able to do, based on what you’ve been doing recently.
2. Manage unhelpful thoughts
- Reexamine how you’re viewing this time and try to take a perspective that feels more helpful to you.
- Ask yourself, “What are other (more helpful) ways to think about this moment?”
3. If you’re feeling lonely
There are a number of resources to help you connect with others. These include, but are not limited to: ·
- Association for Mental Health and Wellness
- Family Service League
- Response of Suffolk Crisis Center
- 988 Suicide and Crisis Prevention Lifeline
4. For many of us, a depressed mood may come and go
However, if you’ve been experiencing symptoms such as low mood or lack of motivation for most of the day nearly every day for over two weeks, reach out for professional support. Please call us at (631) 632-8657.
5. Prioritizing self-care
General self-care can help lessen the stress that may be contributing to your holiday blues. Be kind to yourself. Be intentional with who you spend time with. Consider practicing relaxation and mindfulness techniques. Limit your triggers. Set boundaries.
6. If you use drugs or alcohol
If you use alcohol or drugs, give yourself some grace. Reach out for help. Remember, you’re not alone. Stony Brook Eastern Long Island Hospital’s Behavioral Health Services takes a holistic approach -- providing the highest caliber medicine, psychiatry and substance use treatment under one roof for an individualized inpatient and outpatient treatment experience for substance use and psychiatric conditions in Suffolk County.