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Posted: Wednesday 2 December, 2015 at 1:58 PM

Coping with Depression at Christmas

By: Ms. Karimu Byron, Commentary

    Christmas is often a time of cheer for many, however, there are many persons who struggle with depression and high levels of stress during the Christmas season. Globally, the suicide rate increases at Christmas and the number of persons seeking professional help for depression escalates. There are many reasons why people tend to feel down during Christmas.

     

    Some of the reasons include but are not limited to:

     

    • Financial Difficulties
    • Family pressures
    • Loss of a family member or loved one (first Christmas without the loved one)
    • Feeling alone
    • Unable to live up to unrealistic goals
    • Over-critical self-reflection
    We all go through periods when we feel down, and it is normal for us to feel sad at some point. Sadness is a normal reaction to struggles that we all face from time to time. Sadness is often heightened during the Christmas season for reasons listed above or for other reasons, and can develop into clinical depression if not dealt with. If you are experiencing several of the following symptoms and they are just not going away, you may be suffering from clinical depression. 
    • Feelings of hopelessness and helplessness (“things can’t get better”)
    • Sleeping more or sleeping less
    • Eating more or eating less than normal
    • Unable to concentrate and finding great difficulty completing tasks that are generally easy for you to do
    • Feeling sad
    • Diminished interest or pleasure in all or most activities
    • Fatigue or loss of energy
    • Feelings of worthlessness or excessive guilt
    • Agitation or psychomotor retardation (excessive or sluggish thought and movements), noticed by others
    • Unexplained aches or pains
    • Thoughts of suicide (if this is the case, seek professional help immediately)
    Loved ones should be vigilant of their family members and friends:- if they display these symptoms, reach out to them and offer support. Persons whose depression is serious and who are not functioning well at home, work, school or other social settings, should seek the help of a mental health professional or a pastor. A list of available services in St. Kitts and Nevis will be provided at the end of this article, compliments of the National Council on Drug Abuse Prevention.

    For those of you suffering from a mild to moderate form of depression, the following coping strategies may help. Depression and the alleviation of depression are as individual and unique as each individual is. The strategies listed below are general suggestions that may help someone struggling with mild to moderate depression. Again, if your depression is serious, seek the help or a professional. If you have thoughts of suicide, seek the help of a professional immediately. 

    Here are a few strategies to help with mild to moderate depression:
    • Remember the true meaning of Christmas - it is a time when we reflect on the birth of Jesus Christ. Christmas is a time to show love. 
    • We do not need money to reflect on the birth of Christ or to show love.
    • Set your own personal boundaries on the money you are willing and able to spend at this time of year on gifts and other Christmas and Carnival events.
    • If you have children and are worried about letting them down, it is ok to talk to them about financial challenges and to find other creative ways to express love and appreciation during the season. 
    • Know it is normal to miss loved ones who may have passed this year or in previous years, especially if it was a tradition to spend Christmas with that individual. Seek out the love and support of other friends and family members around you. 
    • Get engaged in charitable activities such as feeding the less fortunate (St. Christopher Soup Kitchen and other like charities). Volunteer to assist in any program of interest that may be going on in your community or church this season. Most communities and churches engage in some festive activity this time of year.
    • Many churches have Christmas concerts during the season. Find ways to get involved, volunteer to assist in some way or create a schedule of different events of interest that you can attend so that you could have something to look forward to.
    • Don’t isolate yourself.  Spend time with those who make you feel better, such as family, friends, co-workers or other loved ones. 
    • Think of all the good things in your life (write a list if you have to) and refrain from thinking about all the things that did not go as planned.
    • Try to avoid overly ruminating on yourself - get active and do something. 
    • Engage in a healthy lifestyle – get exercise, enough sleep and avoid too much junk food.
    Often times, when people are feeling down, they try to self-medicate with substances such as alcohol. With all of the Christmas and Carnival festivities going on, it is quite likely that you may have a drink or two. However, it is important to note that although one or two drinks may help you relax (not guaranteed), remember that alcohol is a depressant and can worsen the symptoms of depression.  Neither drugs nor alcohol is the answer. If your emotions continue to be ‘down’ for more than two weeks, and you notice impairment in your functioning at home, work or other social settings, please consult with your General Practitioner or meet with a Counsellor or a Pastor for help. 

    Here are a few additional services that may be of assistance to you:
    • Schools Guidance Counsellors
    • Counselling Centre, Greenlands
    • Community Health Centres (Offers Counselling and Psychiatric Services)
    • Approved Faith Community Members
    • Private Sector Medical Practitioners
    • All hospitals on both islands
    • National Council on Drug Abuse Prevention, Pelican Mall
    Do not go through depression alone. No matter how ‘down’ you may be feeling, you can get better! 

    By, 
    Ms. Karimu Byron, 
    Director of National Drug Council

    "LifeLines is a monthly column dedicated to addressing issues of mental, behavioural, and social health. The column is written by professionals in the field of social work, mental health, and community medicine".
     
     
     
     
     

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