It’s that time of year again and amidst all of the Holiday lights and Santa sightings it is good to remind everyone that this is a difficult season for a lot of trauma survivors. It also is a time of year when depression increases due to lack of sunlight. Seasonal affective disorder (SAD) is a real physical problem. As the days become shorter and we experience more darkness, our bodies produce more melatonin. Melatonin is involved in regulation of sleep, release of hormones, and body temperatures. According to an article on the Mayo Clinic website, SAD symptoms include: depressed mood, irritability, hopelessness, anxiety, loss of energy, social withdrawal, oversleeping (feeling like you want to hibernate), loss of interest in activities you normally enjoy, appetite changes (especially a craving for foods high in carbohydrates such as pastas, rice, bread and cereal), weight gain, and difficulty concentrating and processing information.
It is important to be aware that this may be an added factor when working with trauma survivors. Many of the effects of trauma are intensified by SAD and by the impending holidays. Trauma survivors are often triggered by holiday memories that were more distressing and a far cry from Hallmark moments. They often feel guilt and possible shame because they are not able to enjoy the holidays as much as the rest of the world. It does not matter how much work has been done to heal from the trauma, the holidays can still be a major source of stress for many people due to finances, family obligations, and the intense commercial attention to the season.
If you are a survivor of trauma or working with others who are survivors, I encourage you to develop a list of strategies that can help you get through the season. Here are a few tips that I posted last year.
1. Have an exit strategy. Some survivors are able to say “no” when expected to attend family gatherings where a perpetrator may be present. A sense of obligation to other family members may make it difficult to stay away. If someone is planning to attend a family gathering where a perpetrator is present, it is good to limit the amount of time spent in the situation. Arriving late, having one’s own form of transportation, having an agreement with another family member to assist in maintaining distance are all possibilities.
2. Good self care. With all the stress of the holiday season, immune systems become compromised. Illness and fatigue can increase susceptibility to triggers and make it more difficult to manage reactions and heightened emotional vulnerability. High intakes of sugar through this time can also reduce the ability to combat infection, increasing vulnerability. Any activities that increase a sense of well being such as support groups, mindfulness activities, exercise, and creative projects can help fight off depression.
3. Support. Isolation is often a strategy for managing this time of year that can end up being very unproductive. Existing support groups or informal support of understanding friends may help alleviate some of the loneliness that occurs during the holidays.
4. Limit alcohol intake. Alcohol is a depressant and can also affect the immune system. It also decreases inhibitions and affect sleep patterns which can then lead to increased vulnerability to the effects of trauma or additional trauma.
Please feel free to post your own strategies below.
