
Taking Care of Your Mental Health During the Socially Distanced Holidays
When COVID-19
hit America in early 2020, millions of people were placed under shelter-at-home
orders and began to practice social distancing. Social distancing
recommendations include limiting the events and activities you attend, as well
as the overall number of people you interact with on a regular basis. Now, with
winter approaching and a global pandemic still upon us, we are all faced with
needing to continue practicing safe social distancing during the holidays.
But when people
think of Thanksgiving, Christmas, Hanukkah, Kwanzaa and other winter holiday
celebrations, the last thing on their mind is social distancing. Holidays are
supposed to be a time of gathering together. This year, some may find a
socially-distanced holiday to be stressful. Whether you're looking forward to a
quiet holiday at home or sad there won't be a seasonal soiree, we are sharing
what to watch out for and ways to take care of your mental health during this
unprecedented season.
How Mental Health May Be Affected During the Holiday Season of 2020
For those who
already experience depression, during the holidays they may see an increase in
severe symptoms. According to the National Alliance on Mental Illness (NAMI), 64%
of people with mental illness report that the winter holidays "make their
condition worse." That's without the added factor of distance and alienation from
loved ones.
While
depression can happen at any time of the year and in any circumstance, many
people may experience worsening symptoms due to this year's socially-distanced
holiday season. Here are some examples of how this year's holiday season may
affect mental health.
The "Winter Blues" and Seasonal Affective Disorder
The "winter
blues" are a common occurrence and are marked by feeling gloomier and more
lethargic during the darker, colder days of winter. While many people may feel
"down," the winter blues typically do not keep them from enjoying
life.
If you feel
like your winter blues or holiday sadness is affecting your enjoyment of normal
activities, has more symptoms in common with clinical depression, extends into
the spring months or is interfering with your daily life, it is important to
talk with our doctor, as your symptoms could be related to seasonal affective
disorder. Seasonal affective disorder (SAD) is a type of depression
where symptoms occur in a regular, seasonal pattern. SAD affects nearly half
a million people in the United States every winter, and symptoms include
the following:
- Feeling depressed nearly every day
- Feeling worthless/hopeless
- Having low energy
- Losing interest in activities you once enjoyed
- Having problems sleeping
- Experiencing changes in your appetite or weight
SAD is linked
to a change in sunlight and depression overall has several contributing
factors, including genetics, brain chemicals and life situation.
Increased Stress
Stress is how
the brain and body respond to demands placed on it. Between navigating family
obligations and the financial burden holidays can create, it is easy for stress
to creep in. Stress can take a toll on your physical and emotional health
during the holidays. Stress can cause headaches, muscle tension, fatigue, upset
stomach and a change in sex drive. Mentally, stress can lead to feeling
overwhelmed, irritable or angry. It can also have a big impact on depression
and anxiety.
Increased Anxiety
Anxiety is the
body's reaction to unfamiliar, stressful or dangerous situations. It is
classified by a sense of uneasiness, dread or distress leading up to, or
anticipating, a specific event. The holidays can be a trigger for people who
have anxiety, especially for those encountering people and family members for
the first time in months. For others, being alone in a time where one is
normally surrounded by family members can also create a state of heightened
anxiety.
Social Isolation and Withdrawal
Obviously,
social distancing often is accompanied by both feelings of loneliness and
social isolation, but the latter comes with some huge mental health risks. One
study found that social isolation is twice as damaging
to one's physical and mental health as obesity. Psychologists have known
about the link between depression and social withdrawal for decades, and it's
something to be very aware of during the holiday season of 2020. This year,
even if you can't visit in person, be sure to connect with your loved ones in
any way you can.
Positive Ways to Manage Your Mental Health and the Holidays
It is important
to prioritize your mental health during the holidays. Make
sure to take some time in your schedule to use these strategies to reduce
stress and improve mental health.
- Exercise. Regular physical activity is
linked to reducing anxiety and depression symptoms. Exercise
also provides a boost in mood and has benefits for your physical health,
including lower blood pressure and improved circulation.
- Have a hobby hour. Keep a dedicated time
for hobbies that bring you joy, like reading, crafting, puzzles or
drawing. Regularly participating in something that you enjoy can relieve
stress and improve mood. Doing so with a friend group online can also help
to prevent social withdrawal.
- Practice relaxation. Relaxation
techniques can help calm you down if you are feeling stressed. Meditation,
yoga, taking a hot bath or getting a massage are
all healthy ways to relax.
- Talk to someone. One of the best things
you can do for your mental health during the holidays is to talk about how
you are feeling with someone you trust. Call a friend or meet a family
member who is in your regular social circle. Speaking with a friend can
reduce your stress, boost your happiness and help you cope with what you
are going through.
- Talk to a professional. Find a therapist to
help you get through this season if your symptoms continue to get worse.
Call SAMHSA's
National Helpline, which is available 24/7 during times of severe
symptoms.
These
strategies can help you manage your mental health during Christmas and
year-round.
Treatment is
available for depression, anxiety, anger issues, grief and loss issues and
other areas of mental health. Schedule an
appointment with your family medicine or primary care doctor to
discuss your symptoms.