Addressing Mental Health During the Holidays: BPL Q & A With Professional Counselors

 

Coping With Holiday Stress Image from National Alliance on Mental Health

 Birmingham, Ala. - If your stress levels are rising as Christmas and New Year's Day approaches, you are not alone. According to a recent survey by the American Psychological Association, 38% of people surveyed said they feel more stressed during the holiday season. 

Higher stress can lead to physical illness including high blood pressure and strokes, depression, anxiety, and substance abuse. 

In a Q &A with the Birmingham Public Library, two Birmingham mental health experts – Shekinah Joy Lee and Dr. Tami Mayes Long - share tips on how to handle mental health and stress during the holidays. 

Dr. Long recently led a workshop on mental health during the holidays for the Personnel Board of Jefferson County. Shekinah Joy Lee shared tips on reducing stress during a November 18 “Be Gentle with Black Girls” event held at the North Birmingham Regional Library. 

Meet Our Professional Counselors

Dr. Tami Long, UAB Employee Assistance and Counseling Center

Tami Long, PhD, LPC, CEAP is the Director of the UAB Employee Assistance and Counseling Center (EACC). 

Dr. Long has over 20 years of experience in the counseling profession and has experience as a clinical supervisor within inpatient and outpatient psychiatric settings. Dr. Long counsel’s clients with the following treatment issues: depression, anxiety, grief and loss, relationship concerns, trauma, adjustment issues, self-esteem, and job-related problems. 

Dr. Long holds multiple certifications including Licensed Professional Counselor (LPC), and LPC Supervisor (LPC-S), National Certified Counselor (NCC), Certified Employee Assistance Professional (CEAP), Board Certified Tele-mental Health Provider (BC-TMH), Certified Therapist in Eye Movement Desensitization and Reprocessing (EMDR) and is a Board-Certified Coach (BCC). 

Shekinah Joy Lee, Purposed Joy LLC

 

Shekinah Joy Lee, MEd,ALC,NCC, Purposed Joy LLC

Shekinah Joy Lee is the founder and CEO of Purposed Joy LLC. Her goal is to provide different wellness tools to help participants become their best selves with hands-on activities, events, blog posts, videos and other resources in the area of self-care and mental health. 

Resources and activities provided are based on research and theories proven to improve mental health wellness. Those resources are not a substitute for therapy, but aim to encourage others to declutter, refocus and get a hold of their most authentic version of themselves. It is Lee’s belief that if she can help individuals cultivate purpose, they will consequently cultivate joy. For more information, visit www.purposedjoy.org, or email shekinahjoy@purposedjoy.org.

Learn more about how to handle stress during the holidays by reading this Q&A below: 

BPL: Why is it that stress levels tend to climb during the holidays?

Dr. Long: There are many reasons stress levels increase during the holidays however financial stress, extra shopping/tasks and holiday gatherings are cited as the most common causes. 

Shekinah Joy: Several factors contribute to the increase in stress levels during this time of year. One of the most common reasons is Seasonal Affective Disorder or SAD. SAD Season shows up around this time every year. When you combine that with the stress of the holiday season, managing grief of loved ones, and the general stressors we deal with, it can end up being overwhelming for some people.

 BPL: I read an article on the Black Joy Reckon website that mental health challenges during the holidays is especially high in the Black Community. Is that true and if so why? 

Dr. Long: Research suggests black adults are 20% more likely to experience serious mental health problems such as major depression or anxiety disorders. Mental illness can be attributed to multiple factors including genetics, biological factors, life experiences such as trauma or abuse and brain chemistry. 

Lack of access to culturally appropriate care, the black community’s experience of racism and bias, lack of trust in medical providers, and the stigma associated with mental health can all be obstacles to seeking treatment. 

Shekinah Joy: Mental Health is still a very taboo topic among the black community. Without the language to explain what a person may be experiencing, or a safe space to express it, many end up suffering in silence. Overtime, those mental health issues never get addressed and turn into a more serious issue. 

BPL: What are some of the most common mental health issues that you see as a counselor/therapist during the holidays?

Dr. Long: Mental health issues like depression and anxiety are typically seen year round, but around the holidays, we notice a rise in clients dealing with grief. During this time, many are reminded of the rituals and traditions they used to share with beloved family members who have passed away. 

Shekinah Joy: The most common mental health issues would be anxiety, depression and grief. Anxiety around the closing of the year, having to interact with family, and managing financial stressors. Depression shows up this time of year when a person may not be able to share time with family or may be feeling hopeless in the close of the year. Lastly, there’s grief. When you have lost a loved one, this time of year typically hits the hardest.

BPL: Share some tips on how people can reduce stress during the holidays. 

Dr. Long: When you are overwhelmed, it is important to prioritize your mental well-being. Start your day with a plan and make a "to-do" list. If you are going shopping, make a budget and be realistic about what you can and cannot afford. Before you leave home, check online for inventory, purchase and use curbside or in-store pick-up.

Check in with yourself often and do not overextend yourself. Your feelings and emotions do matter. If you are not having a good day, it is okay to take a break. Choose wisely what holiday gatherings you would like to attend. Lastly, do not forget to drink plenty of water, exercise, eat healthy, get plenty of rest, and practice mindfulness meditation daily. 

Shekinah Joy: Remember to stop, check, and reflect. When you start to feel yourself get overwhelmed with the hustle and bustle of the season, follow these steps. Stop what you’re doing and take a step back. Take a few deep breaths and check your physiological signs and listen to what your body is telling you. 

Something as simple as your heart racing and palms being sweaty it could be an indicator that you need to make an adjustment. Last step reflect. Once you have checked yourself, check your surroundings. Take some time to identify what was causing the stress, what you can or can’t control in it, and what needs to shift so it won’t have the same impact.

BPL: Any last words of advice? 

Dr. Long: Over-indulging in alcohol or other mind-altering substances is never a good strategy to cope with stress. When all else fails, reach out to your support system to talk or assist with holiday tasks.

Shekinah Joy: Taking care of your mental health is a year round practice. Our mental health care must be proactive. Creating a solid self-care routine, partnering with a mental health professional, and checking in with yourself regularly is a perfect way to start. If you or your loved ones are ever experiencing a crisis, please dial 988. This is a completely free mental health support resource that is available 24/7. You are never alone and there is support out here for you!