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Know where to turn when depression, anxiety strike during the holidays

Sun Journal - 12/30/2021

Dec. 30—The holiday season can prove especially trying for those suffering from depression, sadness, stress, and any number of other mental health disorders.

With the onset of the COVID-19 pandemic, the anxiety associated with the holidays has only increased, leading many to reach out for help or seek guidance.

According to Maribel Allaria, clinical director with Hakuna Wellness Center in New Bern, her office sees a definite increase in depression and anxiety-related issues as the Christmas season approaches.

"It's usually related to unresolved past traumas or just the increased anxiety around family conflict, or having to see family members that perhaps they don't often see during the year but now they're forced to be together," Allaria said. "Or the opposite of that, not having anybody to spend the holidays with."

The COVID-19 pandemic has only heightened the stress many of her patients experience around the holidays, Allaria noted. She said some patients have adjusted well to video therapy sessions while others have struggled.

"It's restricted a lot of the access that they had. A lot of people like to come in person to do their therapy, so some people have thrived with telehealth and some have not," Allaria commented. "And then with just the added anxiety that something bad could happen to you, it's playing into the symptoms, like loneliness and paranoia, that they already have."

"There is a mental health crisis going on right now, for sure," she added.

As an advocate for positive psychology and acceptance therapy, Allaria said she recommends that patients utilize their coping skills during the holiday seasons.

"It can be little activities like waking up and writing down three things you're grateful for that day, trying to change your frame of mind," she explained.

The New Bern area offers a number of mental health services for those who may be experiencing overwhelming anxiety during the holidays and other times. Many of these providers also offer online telepsychiatry services due to COVID-19 safety concerns and for patients without access to transportation.

Services in the New Bern area include:

Hakuna Wellness Center, 304 Jimmies Creek Dr, New Bern, 252-638-3888

RHA Behavioral Health, 1405 S Glenburnie Rd Suite A, New Bern, 252-638-7875

Great Place To Start Behavior Health Services, 1425 S Glenburnie Rd Suite 2, New Bern, 252- 336-3646

— Independent Human Services,1225 Colony Dr, New Bern, 252-635-9493

— PORT HEALTH — New Bern Clinic, 1309 Tatum Dr, New Bern, 252-672-8742

— A Fresh Start Behavioral Health Services, 2407 Grace Ave, Trent Woods, 252-638-0185

There are a number of steps that can be taken to help prevent the holidays from taking an unwanted emotional toll, according to the Mayo Clinic.

Here are 10 practical ways to minimize holiday stress and make the beginning of winter a more enjoyable, and less fear riddled, time of year.

If you've recently had a traumatic life event such as the death of a loved one, realize that it's normal to feel sadness and grief. Allow yourself time to express your feelings without forcing yourself to be happy just because it's the holiday season.

When feeling lonely or isolated, seek out community, religious or other social events. Many organizations have websites, online support groups, social media sites or virtual events that can offer support and companionship. Also try talking to a friend or family member about your concerns through a phone call, text, or a video chat. Volunteering your time to help others can also be a good way to overcome depression and broaden friendships.

Ongoing mental health concerns may require more immediate help. If you find yourself feeling persistently sad or anxious, plagued by physical complaints, or unable to sleep or face routine chores, don't hesitate to talk to a doctor or mental health professional.

Take some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle whatever you need to do. Find ways to reduce stress by clearing your mind, slowing your breathing and restoring inner calm. Some options may include: taking a walk at night; listening to soothing music, reading a book.

Don't let the holidays become a free-for-all. Overindulgence may add to stress and guilt.

Suggestions for a healthy holiday include: have a healthy snack before holiday meals so that you don't go overboard on sweets, cheese or drinks; get plenty of sleep; include regular physical activity in your daily routine; avoid excessive tobacco, alcohol and drug use. Also be aware that our information culture can produce undue stress, and adjust the time you spend reading news and social media.

The holidays don't have to be perfect. Keep in mind that traditions and rituals often change overtime as families grow. Choose a few to hold on to, and be open to creating new ones. Find new ways to celebrate together, such as sharing pictures, emails or videos or meet virtually on a video call. Even though holiday plans may look different, families can still find ways to celebrate.

Though it can be difficult, try to accept family members and friends as they are and set aside grievances until a more appropriate time for discussion. Try to be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression as well.

Decide how much money you can afford to spend before you go holiday shopping. Don't try to spend your way out of unhappiness by purchasing more gifts or preparing a bigger meal. Try these alternatives instead: donate to a charity in someone's name; give homemade gifts; start a family gift exchange.

Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list to prevent last-minute scrambling to buy forgotten ingredients. Also make sure to line up help for meal prep and cleanup.

Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your employer asks you to work overtime, try to remove something else from your agenda to make up for the lost time

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