Holiday season isn't always joyous. MU psychiatrist offers tips for beating holiday blues

With the darkening days and holiday preparations, it can put stress on a person and lead to mental health impacts. So, a University of Missouri psychiatrist provided some ideas this week on how to combat those holiday blues.

General holiday blues — while common this time of year — and seasonal affective disorder are not the same thing, said Dr. Arpit Aggarwal. Only the latter is a diagnosable condition needing specific medical treatments.

Seasonal affective disorder actually "has genetic risk factors and treatments available," he said, which includes light therapy, prescribed medication and other therapies. People who may already have an anxiety or depression diagnosis can experience worse symptoms over the holidays as well.

"That is why it is even more important to pay attention to mental health during times of increased stress, such as the holiday season," Aggarwal said.

For those in a mental health crisis, the number to call is 988 and it connects a caller directly with local mental health partners. In Columbia it is Burrell Behavioral Health.

Burrell also has its 24/7 Rapid Access Unit in the lower level of its Stephens Lake office at 1805 E. Walnut St.

The Oak Center, a counseling provider specifically for those with frequent or recurring suicide attempts, is available at 19 E. Walnut St., Suite D.

Catholic Charities of Central and Northeast Missouri also started its own behavioral and mental health program last year.

Additional resources are available through the Missouri Department of Mental Health. People who cannot make the call also can text "Home" to 741741, the mental health crisis text line.

Emotional awareness

Whether a person has general holiday blues or seasonal affective disorder it always is good to be aware of one's emotions and how they can impact mental health. It is important to know which friends, family or mental health professionals are available for more support.

A big factor to combatting the holiday blues is practicing self care. This could be as simple as going out for a walk to get some sunlight, or writing in a journal things you are thankful for or other positive thoughts to keep an elevated mood, Aggarwal said.

"If possible, spend time in nature and do other stress management skills through deep breathing, meditation and mindfulness, as well," he said. "... Let go of the fantasy, the competition about gifts and decorations. Make a realistic list and surround yourself with people that support you."

There is no specific timeline the holiday blues as it is associated with stress. So, depending on when stress levels go up, such as toward the end of November, it can impact when those holiday blues start.

"By definition, holiday blues are not meant to be long-term, weeks or months," Aggarwal said. "Even in that short term, they can be debilitating."

Youth, teen factors; keeping up connections

Holiday blues or seasonal affective disorder do not just impact adults, but are seen in children and teens as well. Signs in youth can include an increase in tantrums in the youngest and more withdrawn or aloof teens, Aggarwal said.

"If any of those got severe enough it could lead to thoughts of self-harm or suicide," he said. "That is when it becomes even more important to get immediate help."

Other factors, that also can present in adults, are other mood shifts, lacking enjoyment in things previously liked, lowered energy levels or changes in sleep patterns.

If you know of a family member or friend who may be going through a stressful time over the holidays, keep in touch with them and talk with them, Aggarwal said. For people with more stress or impacted by the holiday blues, Aggarawal urged people to also talk to their primary care doctor about it.

"Help is available at MU Health Care either with a psychologist or psychiatrist, but you need a referral from your primary care provider," he said.

While there are youth and teen impacts, there are older adults or those with disabilities who may stay silent about how they are feeling over the holidays.

"They tend to not seek as much health. We need to be cognizant of people who are less likely to ask for help or who don't have help available or as accessible as possible. That is why 988, the national suicide prevention hotline, we need to do a better job making sure the public knows (about it)," Aggarwal said.

Charles Dunlap covers local government, community stories and other general subjects for the Tribune. You can reach him at cdunlap@columbiatribune.com or @CD_CDT on Twitter. Subscribe to support vital local journalism.

This article originally appeared on Columbia Daily Tribune: MU psychiatrist shares tips for self care to beat holiday blues