While the holiday season is often a time of togetherness when we reconnect with loved ones, the pandemic has disrupted most families’ beloved holiday celebrations. Moreover, the holidays aren’t always a festive time of year for those already struggling with depression, anxiety, and suicidal ideation. Feelings of isolation, symptoms of stress, and other warning signs of suicide aren’t something to ignore in yourself or loved ones this holiday season.
Help is available 24/7/365 with the National Suicide Prevention Lifeline at 1-800-273-8255. For the ongoing mental health services that you need to cope with stress year-round in Northern Alabama and Southern Tennessee, connect with Integrated Behavioral Health.
Understanding Holiday Stress Triggers
The holidays present several potential challenges for your mental health. The winter season itself can increase your risk of depression due to seasonal affective disorder. In addition, the holiday season may surround you with imagery of happy families, couples, and friends enjoying festivities. However, if you’re coping with the recent loss of a loved one, going through a breakup, or experiencing other types of stress in your relationships, you may feel an increased sense of loneliness as the holidays approach.
The current pandemic may also add to the difficulty of combating isolation during the winter. Colder weather makes socially distant outdoor gatherings less practical, so you may not have as many opportunities to visit loved ones in person. Conversely, you might feel some stress related to attending family gatherings with relatives you haven’t connected with in a while—particularly those with differing political views and ideologies. Some other types of holiday stress triggers you may experience this season include:
- Financial stress.
- Unrealistic expectations from loved ones.
- Over-commercialization of holiday celebrations.
- Fatigue due to busier work schedules and increased seasonal obligations.
If you do feel added stress around the holidays, remember that this is not uncommon. Still, that doesn’t mean you shouldn’t seek help identifying stress management techniques and focusing on your mental health. Speaking with a therapist, for example, can help you identify the sources of your stress and learn to cope with those in more positive, productive ways.
Recognizing Symptoms of Stress and Depression
It’s not always easy to recognize when holiday stress and depression have impacted your daily life. Of course, any thoughts of suicide or self-harm should sound an alarm for you to seek help. Other symptoms of stress to be aware of include:
- Substance abuse, including drinking alcohol as a means of coping with stress.
- Lack of excitement related to holiday celebrations.
- Over- or undereating.
- Sleeping more than usual, feeling persistently exhausted or fatigued.
- Frequent headaches.
- Mood swings and irritability.
- Withdrawal from normal activities.
How to Reduce Stress
The right stress management techniques for you will depend on the sources of your stress. In general, you should focus most on prioritizing your needs—you don’t need to carry the responsibility of making every one of your distant relatives happy or hosting the perfect holiday celebration for your friends. Particularly with the unique circumstances of this year, give yourself a break in terms of your obligations and expectations. As much as possible, dedicate energy to your own self-care by cooking healthy meals at home, enjoying time to yourself, exercising outside, and indulging in your favorite hobbies.
You may also need to implement some creative solutions to cope with uncontrollable stress triggers. For example, to deal with financial stress you might arrange to exchange non-purchased gifts like recipes or homemade goodies with other adults in your family.
Staying connected is another important consideration during the winter season. Even if you cannot travel to see those you love, you can gather virtually for holiday themed game nights over Zoom or movie nights from a distance.
Dealing with Isolation During the Winter
Unfortunately, holiday suicide is a reality that must be addressed each year. With the existing stress of the pandemic, it is especially important to reach out for help when you need it. Along with trying to stay connected with loved ones through technology, you may seek mental health services via video call. Telehealth makes it possible to see a mental health professional via web cam, so you can more easily access the care you need. In addition, many patients feel more comfortable approaching mental health services through this medium.
What to Do If You Notice Holiday Stress in a Loved One
In addition to watching for the symptoms of stress and depression in yourself, you should be on alert for warning signs from your loved ones. If you notice that a friend or family member is withdrawn or frequently in a depressed mood, don’t hesitate to reach out. Someone who is struggling with suicidal ideation may:
- Talk frequently about death or suicide.
- Be looking for means of self-harm, such as weapons or pills.
- Begin or increase use of alcohol or drugs.
- Act anxious or agitated.
- Withdraw from social activities.
- Talk about seeking revenge or feeling trapped.
- Participate in reckless behavior.
Your reaching out to a loved one could save his or her life. Be direct in your communication and remind your loved one that you are coming from a place of non-judgmental concern. Focus on your loved one’s feelings rather than any moral implications related to the subject of suicide—be there to listen and provide a space for communication. Then, follow up with resources including the National Suicide Prevention Lifeline and local mental health services.
Integrated Behavioral Health provides psychological care to patients of all ages in Northern Alabama and Southern Tennessee. We offer both in-person and telehealth appointments to cater to your individual needs and preferences. Our treatment approach is customized to each patient, as every individual brings a unique set of circumstances shaping their mental health.