dealing with holidays what the heck is sad/ holiday blues? bobby jain md, mph, abda, dabpn...
TRANSCRIPT
Dealing with HolidaysWhat the heck is SAD/ Holiday Blues?
Bobby Jain MD, MPH, ABDA, DABPN
Psychiatrist ( Adult, child)
Texas Tech Health Science Center, Permian Basin
Let me introduce my self…..
Shrink!!!!!
Why we are talking about Holiday Blues????!!!!
Holidays are times of joy , family get together and fun, no work, gifts ,travel, a break from every day routine life…….
So what gives???!!!!
Exactly, ……
Holidays are stressful as:
Holidays are times of joy , family get together and fun, no work, gifts , travel, a break from every day routine life…….
For some it is a sad time
Loneliness
Grief
Reflecting on past failures
Uncertainty about the future
Stress
Irritability
Physical Symptoms
Headaches
Over eating
Poor sleep
Stomach upset
Over use of alcohol
Causes
Stress/ Time Crunch
Fatigue
Overstimulation/Over Commercialization
Unrealistic Expectations
Disappointments/ Conflicts
Separation from Family and Friends
Financial Strain
Depression “with a BIG D”
SAD (Seasonal Affective Disorder)
Major Depression
What in the Lord’s world is…..
Seasonal Affective Disorder
Causes
Neurochemical changes in the brain
associated with decreased sunlight in the
winter
Symptoms
Significant downturn of mood that recurs in
the winter months
Worst often in January and February
Excessive sleeping/fatigue
Increased appetite/weight gain
Depressed, irritable mood
Social withdrawal
Gets better in the Spring
Treatment
Yes, this is a treatable illness
Increased sun exposure
Phototherapy
Psychotherapy (especially cognitive therapy)
Antidepressants
Major Depression
If you or a loved one has Major Depression or Bipolar Disorder,
Remember,It DOES NOT magically remit at the
Holidays!
Symptoms
Depressed or irritable mood
Loss of interest or enjoyment
Sleep disturbance
Appetite/weight disturbance
Poor energy
Impaired concentration, memory
Thoughts of death
Treatment
Psychotherapy
Medications
Lots of options, but USE them!
Visit your Physician or Mental Health Professional
But in any of these cases..
What can I do?
Tools to get through the holiday season happily
Be reasonable with your schedule. Do not overbook yourself into a state of exhaustion--this makes people cranky, irritable, and depressed.
Decide upon your priorities and stick to them. Organize your time.
Remember, no matter what our plans, the holidays do not automatically take away feelings of aloneness, sadness, frustration, anger, and fear.
Be careful about resentments related to holidays past.
Declare an amnesty with whichever family member or friend you are feeling past resentments.
Do not feel it is helpful or intimate to tell your relative every resentment on your laundry list of grievances. Don't let your relative do that to you, either.
Don't expect the holidays to be just as they were when you were a child. They NEVER are. YOU are not the same as when you were a child, and no one else in the family is either.
Volunteer to serve holiday dinner at a homeless shelter. Help underprivileged or hospitalized children at the holidays. No one can be depressed when they are doing community service.
Plan unstructured, low-cost fun holiday activities: window-shop and look at the holiday decorations. Look at people's Christmas lighting on their homes, take a trip to the countryside, etc.--the opportunities are endless.
Do not let the holidays become a reason for over-indulging and hangovers. This will exacerbate your depression and anxiety.
Give yourself a break; create time for yourself to do the things YOU love and need : aerobic exercise, yoga, massage, spiritual practices, long fast walks or activity that calms you down and gives you a better perspective on what is important in your life.
The choice is always yours: The sky is partly sunny, and the glass is half full and revel in our gratitude for our bounty, health, hope, and our courage to face each day with hope and determination
Giving Up Our Resentments….
Say Whaaaaaat????
Identify HALT Signals The HALT signals are when you feel: Hungry Angry Lonely Tired
Remember: Resentments are a Dead End. There's no place to go with resentments, they can only effect us in a negative, time-wasting, anti-productive and painful manner
Understand Forgiveness: a gift to ourselves
Declare an Amnesty: promotes and maximizes your serenity and peace of mind, and to allows yourself greater pleasure and enjoyment.
Partial-ize Your Task : Start with one or two of the people on your list, and use the tools you've learned to let go of these particular resentments.
Avoid Black and White Thinking It is very common for black and white thinking to cause us to block out ALL the positive aspects of another person.
Pray It can be a very comforting act, and at the same time quite helpful in obtaining perspective about what is going on.
Remember to take time for
YOU!!!!
Most of all, Enjoy the ride!!!
Questions?????