Dealing with Holidays What the h eck is SAD/ Holiday Blues?

1. 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

2. Let me introduce my self…..

3. Shrink!!!!!

4. 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???!!!!

5. 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…….

6. For some it is a sad time • Loneliness • Grief • Reflecting on past failures • Uncertainty about the future • Stress • Irritability

7. Physical Symptoms • Headaches • Over eating • Poor sleep • Stomach upset • Over use of alcohol

8. Causes • Stress/ Time Crunch • Fatigue • Overstimulation/Over Commercialization • Unrealistic Expectations • Disappointments/ Conflicts • Separation from Family and Friends • Financial Strain

9. Depression “with a BIG D” • SAD (Seasonal Affective Disorder) • Major Depression

10. What in the Lord’s world is….. • Seasonal Affective Disorder

11. Causes • Neurochemical changes in the brain associated with decreased sunlight in the winter

12. 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

13. Treatment • Yes, this is a treatable illness • Increased sun exposure • Phototherapy • Psychotherapy (especially cognitive therapy) • Antidepressants

14. Major Depression • If you or a loved one has Major Depression or Bipolar Disorder, Remember, • It DOES NOT magically remit at the Holidays!

15. Symptoms • Depressed or irritable mood • Loss of interest or enjoyment • Sleep disturbance • Appetite/weight disturbance • Poor energy • Impaired concentration, memory • Thoughts of death

16. Treatment • Psychotherapy • Medications • Lots of options, but USE them! • Visit your Physician or Mental Health Professional

17. But in any of these cases.. • What can I do?

18. 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.

19. 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.

20. 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.

21. 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.

22. 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.

23. 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

24. Giving Up Our Resentments….

25. Say Whaaaaaat????

26. Identify HALT SignalsThe HALT signals are when you feel: HungryAngryLonelyTired • 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

27. 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-izeYour 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.

28. Avoid Black and White ThinkingIt is very common for black and white thinking to cause us to block out ALL the positive aspects of another person. • PrayIt can be a very comforting act, and at the same time quite helpful in obtaining perspective about what is going on.

29. Remember to take time for • YOU!!!!

30. Most of all, Enjoy the ride!!!

31. Questions?????