WITH THE HOLIDAYS UPON US, PEOPLE ARE BUSY DECORATING,
BAKING, SHOPPING AND MAYBE SENDING OUT CHRISTMAS CARDS.
IT'S SUPPOSED TO BE, AS THE SONG GOES "THE MOST WONDERFUL TIME OF
THE YEAR."
BUT FOR SOME, THE HOLIDAYS CAN CAUSE ANXIETY AND DEPRESSION.
CAROLEE MCGRATH SAT DOWN WITH DR.
EDNA RODRIGUEZ, A PSYCHOLOGIST AT PROVIDENCE
BEHAVIORAL HEALTH TO FIND OUT HOW PEOPLE CAN COPE THIS TIME OF
YEAR.
>> IT IS VERY COMMON FOR PEOPLE TO FEEL SAD OR ANXIOUS DURING
THIS TIME BECAUSE HOLIDAYS PRESENTS WITH A LOT OF DEMANDS.
THERE'S A LOT OF COOKING.
THERE'S A LOT OF SHOPPING.
THERE'S A LOT OF LIKE THINKING ABOUT HOW TO MEET PEOPLE'S
EXPECTATIONS.
AND ALSO REPRESENT A TIME WHERE WE'RE GOING TO BE JOINED BY
FAMILY MEMBERS THAT WE DON'T NECESSARILY MEET ALL THE TIME OR
HAVE WITH US ALL THE TIME AND WE DON'T NECESSARILY HAVE A GREAT
RELATIONSHIP WITH.
SO IT IS A CHALLENGE AND IT'S MANY DIFFERENT ACTIVITIES THAT
WE NEED TO ENGAGE IN.
IT CAN BE OVERWHELMING FOR MANY PEOPLE.
>> A LOT OF TIMES, WE HAVE THIS EXPECTATION THAT THINGS HAVE TO
BE PERFECT.
RIGHT?
BECAUSE IT'S HOLIDAYS, HALLMARK MOVIES, WE WANT EVERYTHING TO
LOOK LIKE A CHRISTMAS CARD.
AND THAT'S JUST NOT REALITY.
>> IT IS NOT.
EVERY FAMILY HAS A DIFFERENT REALITY.
AND SOMETIMES, WE WANT TO LIVE UP TO THAT EXPECTATIONS TO HAVE
ALL THE RIGHT GIFTS AND GO THROUGH ALL THE RIGHT PARTIES
pAND MOVE A CERTAIN WAY AND THA WAS A LOT OF STRESS AND ANXIETY
TO PEOPLE.
ON TOP OF THAT, IF YOU ALREADY SUFFER FROM DEPRESSION AND
ANXIETY AND YOU'RE COPING WITH THAT THROUGH THE WHOLE YEAR,
THIS TIME MIGHT BE A TIME WHERE YOU MAY EXPERIENCE AN
EXCEBRATION OF SYMPTOMS.
IT'S IMPORTANT TO CHECK IN WITH OUR OWN FAMILY.
EVERY FAMILY IS DIFFERENT AND EVERY CONTEXT IS DIFFERENT.
PEOPLE EXPERIENCE HOLIDAYS WITH DIFFERENT WAYS WITH DIFFERENT
RESOURCES.
>> WHAT IS THE COPING MECHANISM THAT YOU WOULD USE FOR SOMEONE
WHO IS ANXIOUS.
LET'S START WITH SOMEBODY WHO HAS ANXIETY.
>> ANXIETY IS A LOT ABOUT ANTICIPATION AND SOMETIMES, WE
GET CAUGHT UP IN THINKING ABOUT WHAT'S GOING TO HAPPEN.
BUT WE KIND OF LIKE -- WE HAVE A HARD TIME PLANNING ON HOW TO GET
THERE.
SO HAVING REALISIC PLAN, TIME MANAGEMENT, CREATING -- SPARING
TIME FOR SHOPPING, SOMETIMES FOR COOKING.
TIME FOR PARTY PLANNING.
BUT ALSO, SOMETIME FOR SELF CARE.
IF YOU HAVE A MEDICAL CONDITION, TAKING YOUR MEDICATIONS, YOUR
VITAMINS, MAKING SURE YOU HAVE ENOUGH SLEEP THAT YOU EAT WELL.
SOME PEOPLE START OVERINDULGING DURING THESE TIMES AND SAY IT'S
OK TO HAVE THAT EXTRA AMOUNT OF FOOD FOR A MONTH OR TO DRINK
EXTRA OR TO NOT SLEEP AND THAT HAS AN EFFECT ON OUR MOOD AND
OUR -- THE WAY THAT WE COPE WITH STRESS.
SO IT IS VERY IMPORTANT TO PLAN AHEAD.
ALSO, TO JUST HAVE -- BE AWARE.
BE AWARE WHEN WE NEED A BREAK.
WHEN IT'S OK TO JUST STOP AND GROUND OURSELVES, TAKE A DEEP
BREATH AND THEN COME BACK TO THE SITUATION.
AND KNOW THAT THERE MIGHT BE DAYS THAT THE PLANS ALSO CAN
CHANGE.
SO HAVE A FLEXIBLE PLAN.
>> THAT'S REALLY GOOD ADVICE TO BE FLEXIBLE BECAUSE THAT CAN BE
VERY HARD ESPECIALLY IF LIKE YOU HAVE A RIGID SCHEDULE.
WHAT ABOUT FOR SOMEBODY WHO HAS LOST SOMEBODY RECENTLY OR DURING
THE HOLIDAYS.
I MEAN, THAT COULD BE PARTICULARLY SO SAD.
YOU KNOW, FOR SO MANY PEOPLE WHO EXPERIENCE THAT.
HOW DO YOU HELP THEM THROUGH THIS?
>> I THINK THAT THE NATURAL THING FOR ANYONE THAT SEES A
LOVED ONE CRYING IS TO KIND OF LIKE SUPPORT THEM AND TRY TO
HAVE THEM STOP CRYING OR FEEL BETTER RIGHT AWAY.
AND SADLY, THERE'S NO WAY AROUND GRIEF.
THERE'S ONLY WALKING THROUGH IT.
SO SOMETIMES IF YOU CAN JUST LIKE ALLOW THE CRYING TO HAPPEN,
ALLOW THAT PERSON TO GRIEVE THE LOVED ONE, A WAY THAT PEOPLE CAN
SUPPORT IT.
IF SOMEONE HAS CHILDREN AND THEY JUST LOST SOMEONE OR IS GOING
THROUGH DIVORCE OR SEPARATION, HAVE THE CHILDREN -- TAKE CARE
OF THE CHILDREN FOR FIVE OR 10 MINUTES WHILE THEY HAVE THEIR
LITTLE BREAK.
THEY CAN CRY. AND THEN PROCESS AND THEN COME
BACK TO THE SITUATION.
AS THE PERSON THAT HAS GONE THROUGH GRIEVING AND IF YOU ARE
GOING THROUGH GRIEVING, IT'S GOOD ALSO TO SCHEDULE SOME TIME
TO GRIEVE.
LIKE ALLOW YOURSELF TO HAVE FIVE, 10 MINUTES TO REMEMBER
THAT LOVED ONE, REMEMBER THAT RELATIONSHIP THAT IS NO LONGER
THERE.
CRY IF YOU NEED TO. AND THEN SAY, OK, TIME TO GO
BACK.
AND YOU KNOW, GO BACK TO WHAT YOUR LIFE IS AND WHAT THE
HOLIDAYS ARE.
BUT TRYING TO ACT LIKE NOTHING IS HAPPENING, USUALLY DOESN'T
WORK.
IT HAS THE OPPOSITE EFFECT.
PEOPLE BECOME VERY IRRITABLE.
PEOPLE BECOME VERY REACTIVE TO THEIR ENVIRONMENT.
SO ACTUALLY SPENDING SOME TIME ON PROCESSING THOSE FEELINGS IS
SUPPORTING PEOPLE THAT ARE SUPPORTING THOSE FEELINGS IS
WHAT WE RECOMMEND.
>> OK.
SO AT PROVIDENCE BEHAVIORAL HEALTH, YOU'RE ALSO A SUPERVISOR
HELPING PEOPLE WITH ADDICTION.
HOW DO YOU ADVISE THOSE FAMILIES WHO ARE COPING WITH AN ADDICTION
PROBLEM TO MOVE THROUGH THE HOLIDAYS?
>> JUST BE MINDFUL THAT RECOVERY IS DIFFERENT FOR DIFFERENT
PEOPLE.
IN EARLY RECOVERY STAGES LIKE MEANING THE FIRST THREE MONTHS
OF BEING SOBER, IT'S VERY HARD FOR PEOPLE TO BE AROUND ALCOHOL
OR RECREATIONAL DRUGS.
SO HOLIDAYS USUALLY INVOLVE SOME ALCOHOL OR PARTYING FOR SOME
FAMILIES.
SO THAT KNOWING THAT THAT FAMILY MEMBER MIGHT NOT BE ABLE TO JOIN
THEM OR THEY MIGHT NEED TO CHANGE A LITTLE BIT ON HOW THEY
EXPERIENCE THE HOLIDAY TO SUPPORT THEM.
ALSO, FOR THE PERSON WHO IS GOING THROUGH RECOVERY, IT'S A
GREAT TIME TO CONNECT WITH COMMITMENT GROUPS, AA, NA, TALK
TO YOUR SPONSOR, TALK TO YOUR THERAPIST, CREATE A REALISTIC
RELAPSE PREVENTION PLAN THAT INVOLVES MANAGING TRIGGERS AND
MANAGING TEMPTATION AND ALSO LEARNING TO SAY NO.
IT'S VERY HARD TO SAY NO WHEN SOMEONE THAT YOU CARE ABOUT IS
INVITING YOU TO A PARTY AND YOU WANT TO GO.
YOU WANT TO BE THERE.
BUT AT THE SAME TIME, THAT WILL REPRESENT A TRIGGER FOR YOUR
ADDICTION.
>> SO YOU JUST HAVE TO KNOW, YOU KNOW, SOME OF THE CHALLENGES
THAT YOU FACE.
ALSO, FOR PARENTS WHO ARE EXPERIENCING DEPRESSION, HOW DO
YOU KEEP THIS FROM AFFECTING YOUR CHILDREN WHICH MUST BE A
STRUGGLE FOR PEOPLE EVERY SINGLE DAY WHEN YOU'RE GOING THROUGH
IT.
HOW DO YOU DO THAT?
>> IT'S IMPORTANT TO BE AWARE.
AND BE MINDFUL AND NOTICE WHEN YOUR REACTIONS TO YOUR KIDS ARE
CHANGING.
WHEN WE HAVE A SHORTER KIND OF FUSE AND WE BECOME MORE
REACTIVE, CHILDREN ARE CHILDREN.
THEY'RE GOING TO BE WILD AND THEY'RE GOING TO BE LOUD AND
THEY'RE GOING TO BE ALL OVER THE PLACE AND THAT'S NORMAL.
AND IT'S NORMAL FOR US TO BE MORE OVERWHELMED WITH THAT SOME
DAYS THAN OTHERS.
SO HAVING THE OPPORTUNITY TO TAKE A LITTLE BREAK, SAY, OK,
MOMMY, DADDY, GRANDMA, CAREGIVER, BECAUSE IT COMES IN
MANY FORMS, NEEDS TO GO TO THE BATHROOM OR NEEDS TO GO TO THE
-- TO ANOTHER SEPARATE ROOM IN THE HOUSE.
AND KNOWING THAT 15, 20 MINUTES OF JUST SITTING DOWN, BREATHING
IN AND OUT OR TAKING A WALK CAN MAKE A HUGE DIFFERENCE ON HOW
YOU APPROACH A STRESSFUL OR OVERWHELMING SITUATION FOR YOU.
>> AND YOU TALKED ABOUT SELF CARE.
I WOULD SAY EXERCISE WOULD BE PART OF THAT.
HOW MUCH DOES THAT HELP, YOU KNOW, GOING OUT FOR A 30 MINUTE
WALK.
30 MINUTE RUN.
EVEN IF YOU THINK, OH, I HAVE NO TIME, THAT DEFINITELY CHANGES
YOUR MOOD WHEN YOU'RE DONE WITH EXERCISE.
>> IT DOES.
WE HAVE A LOT OF RESEARCH IN THE SCIENTIFIC COMMUNITY AND WE KNOW
THAT ESPECIALLY PEOPLE WHO GO THROUGH DEPRESSION AND ANXIETY
SCHEDULING EXERCISE FREQUENTLY CAN IMPROVE THEIR MOOD.
AND THAT'S FOR EVERYONE.
BUT ESPECIALLY FOR PEOPLE WHO ARE COPING WITH A MOOD DISORDER
OR ANXIETY.
IT DOES HAVE A POSITIVE IMPACT IN SELF-ESTEEM, IN MOOD, IN
REGULATION, AND IT'S REALLY GOOD ALSO TO KIND OF LIKE -- KIND OF
LIKE SLOW DOWN, HELPS US SLOW DOWN.