Managing Holiday Stress

It's that time of year when many people shift gears and the holidays take center stage. Often, the holiday season is not all comfort and joy. It can be a time of great emotional and physical stress. One of my favorite psychology links is The American Psychological Association - which is featuring a timely post on how to identify holiday stress and build resilience. Here are some excerpts:

Define holiday stress—How do you experience stress? Does that experience change during the holidays? Different people experience stress differently. How do you know when you are stressed?

Identify holiday stressors—What holiday events or situations trigger stressful feelings? Are they related to work, home, relationships or something else?

Recognize how you deal with stress—Determine if you are relying on unhealthy behaviors like smoking or eating to manage stress. Is this a behavior you rely on year-round, or is it specific to holiday stress?

Change one behavior at a time—Unhealthy behaviors develop over the course of time. Replacing unhealthy behaviors with healthy ones requires time. Start small and focus on changing one behavior.

Take care of yourself—Taking care of yourself during the holiday season helps to keep your mind and body primed to deal with stress. Pay attention to your own needs and feelings. Engage in holiday activities that you enjoy and find relaxing. Exercise regularly. Eat healthy. Make sure you get enough rest and sleep.

Ask for support—Accepting help from those who care about you and will listen to you strengthens your resilience and ability to manage stress. Use the holidays as a time to reconnect with friends and family and strengthen your support network. If you feel overwhelmed by stress, then consider seeking professional help. Psychologists are uniquely trained to understand the connection between the mind and body. They can offer strategies to help you manage stress, change unhealthy behaviors and address emotional issues.

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Airplane Screenings: What's The Big Deal?

Well, for many travelers it *is* no big deal. They don't mind the enhanced pat downs or their naked bodies being seen on X-ray scanners.

But for millions of others, it is quite a to-do.

It's traumatizing to have someone put their hands on you. Or to find that your body scan has not been destroyed but rather saved and on display for others to see. It can be acutely distressing and humiliating to be submissive and under someone's control. Read here about a pilot who didn't feel fit to fly after an enhanced pat down. It can trigger flashbacks of abuse or feel like a sexual molestation. It may reveal more than you want others to know, like if you've had a mastectomy, wear a colostomy bag or are in the midst of gender reassignment, for example. Read here about a bladder cancer survivor's urine-soaked pat down. And if you witness another person's traumatic experience during an airplane screening, you can be emotionally effected. This is called vicarious trauma.

I understand the need for safety and security in this day and age. But these new security measures feel wrong on so many levels. I don't blame the TSA for following their orders. We need to appeal to those in charge, who clearly need to consult with trauma experts. The TSA has a job to do, but needs to appreciate the impact of trauma and to incorporate more sensitive measures.

Tips and Recommendations

1. If you are someone who is going to fly, head over to Dr. Kathleen Young's blog for links, tips and grounding techniques to minimize trauma.

2. Make sure you know your Passenger Rights.

3. Consider accessing grassroots movements like Opt Out Day and We Won't Fly.

4. Write to your US House of Representatives by clicking here.

5. Write your US Senator by linking here.

*** Trigger Alert for Video and Photo ***

Photo from John Wild/johnwild.info

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Suicide "Survivor" Awareness Day: 11/20

Every year on the Saturday before Thanksgiving, the American Foundation for Suicide Prevention sponsors National Survivors of Suicide Day - reaching out to thousands of people who have lost a loved one to suicide. This Saturday, November 20, 2010, is their 12th year of raising awareness and providing support.

Over 230 simultaneous conferences for survivors of suicide loss will take place throughout the U.S. and across the world. An amazing network of healing conferences is available for those who have survived the tragedy of suicide loss. Connecting on this day allows survivors to know that they are not alone in this experience. And perhaps more important than anything else, research has shown that survivors of suicide contribute significantly in better understanding suicide and its prevention. There is great power in the personal narrative.

To find a city worldwide where a conference is being held link here and here

Read more on suicide outreach and about the 10 common myths about suicide here

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Inkblot: Red White & Black

So, what do you see?

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Q & A: Seasonal Affective Disorder

Question: What is Seasonal Affective Disorder?
Answer: Seasonal Affective Disorder (SAD) is a pattern of significant depressive symptoms that occur and then disappear with the changing of the seasons. SAD is sometimes called "Winter Depression" or "Winter Blues". SAD occurs when days get shorter around November and reduce with the onset of Spring. Incidentally, SAD can have a "reverse seasonal pattern" where depression occurs in summer months.

Question: What's the difference between Seasonal Affective Disorder and other forms of depression?
Answer: SAD is a subcategory of Major Depressive Disorder. Symptoms, though, occur seasonally, so symptoms come in cycles..

Question: How many people are affected by SAD each year?
Answer: SAD affects millions worldwide. The illness is more common in higher latitudes (locations that are farther north or south of the equator) because of their distance from the sun. Research also shows that women are more prone to SAD than are men.

Question: What are the symtpoms of SAD?
Answer: Symptoms include many of the same symptoms of depression: sadness, anxiety, lost interest in usual activities, withdrawal from social activities and an inability to concentrate. The difference though, is that these symptoms resolve each Spring and tend to occur again in late Fall.

Question: What is the cause of Seasonal Affective Disorder?
Answer: Melatonin, a sleep-related hormone secreted by the pineal gland in the brain, has been linked to SAD. This hormone, which may cause symptoms of depression, is produced at increased levels in the dark. Therefore, when the days are shorter and darker the production of this hormone increases.

Question: What kind of treatments are available?
Answer: Phototherapy or bright light therapy has been shown to suppress the brain’s secretion of Melatonin. Antidepressants are helpful as well. For mild SAD symptoms, spending time outdoors during the day or sitting in a pool of sunshine indoors are helpful. Studies have shown that an hour’s walk in sunlight was as effective as two and a half hours under bright artificial light. Daily exercise has been shown to be helpful, particularly when done outdoors. Keeping a healthy sleeping and eating pattern is also recommended.

Question: How to Seek Treatment for SAD?
Answer: If you've noticed a pattern to your depression, make an appointment with your physician. Medical tests and exams should be up to date to rule out any other reason for depressive symptoms. Thereafter, a consult with a psychologist, social worker or psychiatrist is necessary. A treatment plan of light therapy, medication, talk therapy or a combination of them may be recommended.

Resources

Seasonal Affective Disorder Association: http://www.sada.org.uk/

Society for Light Treatment :www.websciences.org/sltbr

The Circadian Lighting Association: www.claorg.org

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