Health Notes

MENTAL HEALTH AMID THE MERRIMENT

By Connie Mitchell “The most wonderful time of the year” can also be the hardest time of the year for some. Expectations are high, and it can be difficult to create a façade of merriment when grief, anxiety or fatigue are ever-present. But there are some techniques that can help ease holiday difficulties. “Many people experience increased sadness and/or anxiety at this busy time of year,” says Colleen Biri, a doctor of Psychology, licensed psychologist and senior professor of psychology at Lindenwood University. “You’re not alone.” Causes of holiday distress stem from a variety of life stressors and mental health challenges. They include grief or longing for someone who died or is critically ill, extended contact with difficult family members, pressure to overeat or drink too much alcohol, financial stress, too many activities in a short period of time and disrupted sleep schedules.

“All of these factors can contribute to the development of symptoms of depression or anxiety disorders,” Biri says.

Coping with these factors and other stressful situations requires conscious effort and some planning.

“Schedule personal downtime and maintain good boundaries about how much time or money you can afford to give,” Biri says. “Remember that it’s OK to say no to requests that will stretch you too thin. It’s also important to connect with the supportive people in your life, and try to stick to your normal sleep and exercise schedules. If you’re feeling especially hopeless or alone, reach out to the folks at the new 988 support line.”

Taking care of yourself is important, but you may also notice friends or family who need additional support. Providing that support can be as easy as taking time to listen to someone’s feelings or concerns. Biri notes that withdrawal is often an indication of depression, so it’s especially important to reach out to loved ones who seem unusually quiet.

“Offer to help each other with tasks related to the holidays – they’re often more fun when done together,” she says. “And try to refrain from pressuring others to consume more or do more than they’re comfortable with.”

Sometimes, despite all our efforts, professional help is needed. And, remember: There’s no shame in seeking it.

“Don’t wait until your situation becomes a crisis to seek out professional support,” Biri says. “If you find yourself becoming more tearful, more irritable, sleeping too much or too little, eating too much or too little, feeling unable to do tasks that you’re normally capable of, thinking more than usual about death – these are all signs that things are reaching a tipping point. Consider speaking with your physician about troubling symptoms or reaching out to a therapist.” ln Colleen Biri

To locate a therapist near you, go to psychologytoday.com/us. To schedule a session with Colleen Biri, go to cbiri.youcanbook.me.