5 Practical Ways to Survive this Holiday Season

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This Holiday season is like none we've ever seen. The isolation can be intense. What does this do to our Holiday traditions, the parties, the friends and the family members which make our season bright? Here are 5 practical ways to survive this Holiday season while managing stress, depression and anxiety: 

1. Don't isolate yourself: Those of you who are completely alone might consider staying 

with your family or have another single friend spend a couple weeks with you. If you have your own family engage in fun activities that ignite some new traditions. For example, some people have opted to go cut down a live Christmas tree. Record yourself Christmas caroling with some of your friends and send them as Holiday cards. The possibilities are endless. 

2. Put your marital conflict on hold: Vow to resolve your problems after the Holiday 

season. Focus instead on what is positive about your relationship. Why did you originally fall in love? Of course, this doesn't mean if the conflict is so intense that you are hurting each other. If that is the case perhaps you could isolate from each other during this time. Go home to your respective families to catch a break. 

3. Keep a Holiday Journal: Write down your feelings about this Holiday season both 

negative and positive. It's much better to externalize our emotions. It's also easier to identify emotional patterns after you've been logging them for a while. After the Holiday season is over you can make an effort to work on resolving the negative emotions. You could also focus on what you're grateful for in your life. This helps you focus on the positive aspects of your life. Talk about what's working for you right now. 

4. Pick up a new skill set: Wanting to learn a new language? Perhaps look for an online 

class or group that's learning via Babble. Find a new hobby that involves individual time as well activities with others. 

5. Read a great self help book: Wanting to work on your self-esteem, over-eating or anger 

issues. Now is the time to get a head start on doing something positive to help you grow emotionally and psychologically. Start the new year on the right path. 

Any effort you make to change your life will pay off in the long run. I know that it can be difficult to make these changes by yourself. If you need help don't hesitate to call. We're here 

Check out at info@greaterchicagocounseling.com or by phone at (312)955-0319. 

Warning Signs of Anxiety

Anxiety is commonly defined as a feeling of “worry, nervousness, or unease,” often pertaining to an event or uncertainty around an outcome. These feelings of anxiety may interfere with day-to-day routines and may be difficult to control. In more extreme circumstances, sudden and intensified feelings of anxiety may result in panic attacks where the perceived danger is blown out of proportion, lasting as short as a few moments to a longer period of time.

Although many people associate anxiety with worrying too much, constantly feeling nervous, and too often focus on symptoms of the mind, warning signs can be felt in one’s body and observed in one’s behaviors. Common physical signs include increased heart rate, rapid breathing or hyperventilating, sweating, experiencing GI (gastrointestinal) issues, sweating, feeling weak or tired, and difficulties falling asleep. Changes in behavior may be present with increased irritability and avoiding things, persons, or situations that trigger feelings of anxiety like for example, skipping class on the day of a presentation or procrastinating making a phone call to set up a doctor’s appointment.

If you notice some of these signs within your own mind, body, and behaviors, it is important to seek help early as symptoms and signs can worsen over time. If you notice your worries getting in the way of your work, relationships, and other aspects of your life along with difficulties in keeping these worries under control, take the step in seeking the support that you need and deserve. Your anxiety does not define you! Remind yourself that your anxiety is a normal process and you have the potential and power to change how you think about, experience, and react to it.

Navigating Depression & Anxiety Amid a Pandemic

In our current state of uncertainty concerning the continuous spread of COVID-19, it is no surprise that depression and anxiety are also on the rise. According to data reports, young adults between the ages of 18 and 29 are especially affected. From long periods spent in quarantine to adapting to new ways of doing routine tasks like grocery shopping or attending classes via Zoom, can lead to intense feelings of isolation, de-stabilization, panic, and lack of control. Not to mention constant information overload from news headlines, social media, and conversations with your loved ones, friends, or co-workers, all exacerbating fear and worry. 

It is also important to note that this age group has been forced to let go of significant life events among those: walking with your peers at your high school or college graduation, not getting a “normal” college experience, or having to postpone celebrations like 21st birthdays, graduation parties, and even weddings. Many of these experiences we look forward to our whole lives and it is okay to be sad when they are taken away from us. I have peers who expressed feeling guilty for crying about not having their graduation ceremony this year when really, they “should” be grateful for their health and the health of their families. Sure, it is undeniably important to have gratitude in times like these, but it is just as important to process any losses, sit with your feelings, and seek out support.

Being in the aforementioned age group myself, I find myself in what seems like a never-ending battle toward regaining some semblance of balance in my daily life. There are days where I can accept the circumstances of my immediate surroundings and changes to routine, but I would be lying if I said that scary thoughts do not resurface. Or that I smoothly navigate through a near panic attack when overwhelmed by the number of people at my neighborhood grocery store, picking produce while standing next to me too close for comfort. Often, I would rather spend my days away at home but I find that although this form of safety and security helps alleviate my anxiety, my other good friend, depression, is ready for action (or lack thereof I should say). 

So, what do we do? How do we navigate through these challenges that are inevitably impacting our mental health? We can start by practicing self-care, compassion, and forgiveness toward ourselves in ways that will be most meaningful to us. Whether that means getting out of bed even if it is just to make it to your couch or logging your thoughts in a journal, every little task counts! Remind yourself that you can do hard things and “this too shall pass,” whether we are referring to an intrusive thought, a low week, or the pandemic itself – you got this! Even if you feel like you do not, it’s okay to communicate these feelings with your loved ones and/or seek out professional support – for this exemplifies inner strength and the necessary steps toward regaining inner balance in our current unbalanced world.