Stress Less This Holiday Season

By, Melanie Rivard, LCSW

I have been fortunate during this pandemic for the ongoing group chat between several close friends. What started as a means of discussing new and rapidly changing COVID-related information, eventually morphed into daily chats about this, that, and everything in between. Now that December is here, our group has been talking a lot about holiday plans and how each of us is proceeding during these COVID times. While we each have our own plans and ideas on how to celebrate the season, we all agree on one thing: This year is going to be a stress-less holiday.

“What’s a stress-less holiday?” you may be wondering. It is an opportunity to give yourself permission to celebrate however feels safe and right by you! Don’t feel like cooking a big meal like Christmases past? Maybe this is the year you grill steaks or order a meal from a local restaurant instead. Are you feeling guilty because you haven’t decked your halls with boughs of holly? It may be tempting to fa-la-la-la-apart, but this could be the year you bring joy to your world by letting go of the pressure to pull off a perfect holiday. Instead, decorate as little or as much as you want! Do you worry about disappointing others (and yourself) because travel plans are canceled or that special present you wanted to give didn’t work out? First, give yourself a hug or a pat-on-the-back because you deserve it after this difficult year, then think about the ‘why’ behind your reasons for travel or giving that special gift. If it’s because you miss the connection you feel with loved ones during the holidays, reach out to your loved ones and explore ways you can safely spend time together. Oftentimes, we use gifts and gestures to show others our love. Make this is the year you gift someone the honor of hearing why they matter to you.

However you decide to celebrate the holidays, embracing the stress-less way is all about letting go of expectations and leaning-in to what feels good and right by you. If, however, you find yourself feeling overwhelmed, anxious, or depressed this holiday season, please know you are not alone. LexCounseling is here for you. Our staff understands the holidays can be a difficult time, especially during this atypical year. Please give us a call and let us help you find your light.

Tips From A Therapist: Seasonal Affective Disorder

By, Melanie Rivard, LCSW

The days are shorter, the nights are longer, and cold weather is here to stay. This is the time of year that some people begin experiencing a lack of energy, sleep difficulties, excessive food cravings, anxious and/or depressed feelings, and a lack of interest in the things they usually enjoy.

Seasonal Affective Disorder (SAD) affects millions of Americans. If you suspect you or someone you love suffers from the effects of SAD, here are some tips from a therapist to help you through this temporary, but challenging time.

1)   Talk to your doctor. Schedule an appointment with your doctor or primary care provider to discuss treatment options, which may include:

•Light therapy- A lighting system designed to mimic sunlight without harmful UV light. Some medications can interact with sunlight, so be sure to check with your doctor first.

•Vitamin D– Vitamin D deficiencies are common in countries in the Northern hemisphere due to reduced sunlight. Your doctor can help determine if Vitamin D supplements are the right choice for you.

•Antidepressants– If you have noticed a recurring pattern of depression each winter, an antidepressant regiment may help.

2)   Psychotherapy –Talking to a professional therapist provides a safe space to explore and process your feelings and experiences, identify triggers, and develop coping skills to manage anxious and depressive feelings.

3)   Eat a balanced diet –Fill you plate with a variety of fruits and vegetables, lean proteins and whole grains to provide your body and mind with the nutrients it needs to function at its best. Balance also means eating for pleasure at times as well, while staying attuned to how certain foods or eating patterns make you feel.

4)   Movement – Exercise releases endorphins. Endorphins helps boost your mood, improve sleep quality, and contribute to heart health.

5)   Create a routine that works for you. Having a consistent time to wake up, work, eat, play, and go to bed each day can reduce sleep difficulties while providing optimal access to sunlight.

6)   Take a break –Schedule time to disconnect and unwind- and then watch your productivity soar! Just like our bodies need sleep to recover, our minds need time to recharge. Give yourself permission to take a break and consider it an investment in yourself.

7)   Focus on the activities and people who bring you joy. It may be tempting to hibernate during the winter months, and this year our ability to gather is impacted by coronavirus. While we may not be able to connect in a traditional way during this winter, we can still make time to connect with loved ones through video chat, drive by visits, or outdoor gatherings with local friends or family while wearing masks and maintaining social distancing. (For more on parenting during coronavirus and the holidays, check out our helpful blog HERE). Also, consider engaging in hobbies that improve your mood. If you’re not sure what those hobbies might be, try to remember what activities you enjoyed as a child, and recreate them in a way that feels joyful to you now.   

Seasonal Affective Disorder can be uncomfortable and disruptive, yet it is a manageable disorder. By taking steps to address and manage symptoms, you can experience joy and peace this season, and stay well.

If you or someone you love is struggling to manage SAD, or other mental health issues, please reach out to LexCounseling at 859-457-1262. We have knowledgeable and compassionate therapists available to support you. It’s our honor to help you find your light, even during the darkest seasons.

"Look For The Helpers" - Practicing Gratitude During a Pandemic

This time of year can be so joyous, and celebrating with loved ones is normally the best part. THIS year, however, has me reflecting on ALL the varied, bizarre, and often tragic difficulties of 2020. This year will not be your stereotypical holiday. We have faced grave national challenges, and continue to endure a global pandemic. At various times throughout 2020, we have all felt sadness, grief, anger, and fear.

During these moments, I am happy to remember a message from Mr. Rogers, who was one of the very first great virtual teachers. He said, “When I was a boy and I would see scary things in the news, my mother would say to me, 'look for the helpers'. You will always find people who are helping.”

What a grounding message.

I see so many helpers right now, and I want to express my unending gratitude.

I'm so deeply appreciative of our healthcare workers, who valiantly risk their own wellbeing to heal and comfort those affected by this virus. Your contribution is tremendous; we can never fully repay you. Thank you.

I am deeply appreciative of our teachers, who have had to pivot with every new decision, and yet work tirelessly and creatively to make school- whether in person or virtual- a warm and safe place for our children. Thank you.

I'm deeply appreciative of essential workers, including retail, food service, and delivery workers. Without them, the needs of the public would not be met. Thank you.

I’m deeply appreciate of many, many other important helpers who live quietly in our background, such as our neighbors, advocates, and good samaritans whose deeds may go unseen, yet resonate through all our lives. Thank you.

I'm deeply appreciative of my staff at LexCounseling, and the ways we each utilize our individual talents to support one another in our complex yet rewarding work. Thank you.

I'm also honored to humbly identify as a helper too- although I have the great privilege of working online, and have no experience with the bravery and sacrifice of the front line heroes who are physically exposed to the virus. Yet, to be able to be of help; to be able to contribute, in some small way; to support my clients as we journey alongside one another through this "new normal"- this is the great privilege of my life. I am honored, and awed, to witness the resilience of the human spirit each day through my work. I humbly thank my clients for allowing me to be a part of their lives.

I am deeply appreciative of our clients at LexCounseling, who are brave enough to seek the helper within, even during these tumultuous times. Our clients courageously pursue healing and growth from mental illness, trauma, and more- and as a result of that pursuit, our clients will go on to contribute to the larger healing of the world. Thank you.

I thank everyone reading this. May we continue to express our gratitude to one another, find ways to contribute, and help one another. Keeping looking for the helpers, and remember to extend what help you can to others- while continuing to take care of yourself.

We will get through this together.