Navigating Anxiety and Depression Over the Holidays

There is little doubt that the holidays can bring with them a lot of added pressure and stress that is often not felt the rest of the year. For many people, this is uncomfortable but manageable. However, this is often not the case for individuals struggling with issues of anxiety and depression. The good news is there are many effective ways to navigate anxiety and depression over the holidays.

Better Understanding Anxiety

Millions of people struggle with anxiety every day. For many, this anxiety is something that they can manage and go about their day. But, for others, this anxiety can be debilitating. These are individuals who have anxiety disorders (and/or anxiety and depressive disorders).

So, what exactly are anxiety disorders? According to the peer-reviewed journal Lancet (London, England), “Anxiety disorders form the most common group of mental disorders and generally start before or in early adulthood. Core features include excessive fear and anxiety or avoidance of perceived threats that are persistent and impairing. Anxiety disorders involve dysfunction in brain circuits that respond to danger.” It is also important to understand that anxiety and depression often go hand-in-hand.

Better Understanding Depression

Depression is one of the most common mental illnesses in the U.S. and abroad. It affects millions of people every day and comes in many forms. Yet, many people are unfamiliar with what exactly depression is.

It is important to understand that depression is much more than “being sad.” Depression is a mental illness that can be both debilitating and destructive. According to the National Institute of Mental Health (NIMH), “Depression (also known as major depression, major depressive disorder, or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how a person feels, thinks, and handles daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least 2 weeks.”

As previously mentioned, there are many types of depression. These types include major depression, persistent depressive disorder, bipolar I and bipolar II disorder, perinatal depression, seasonal affective disorder, and depression with symptoms of psychosis.

The Common Occurrence of Co-Occurring Anxiety and Depression

As previously mentioned, anxiety and depression more commonly co-occur than many people may think. According to the Centers for Disease Control and Prevention (CDC), “Many people who experience depression also have other mental health conditions. Anxiety disorders often go hand in hand with depression. People who have anxiety disorders struggle with intense and uncontrollable feelings of anxiety, fear, worry, and/or panic.”

Many people are also unaware that they are struggling with both anxiety and depression as well. This is often because one of the disorders (or symptoms of that disorder) frequently overshadows the other. Also, this is often why anxiety and depression get misdiagnosed or underdiagnosed. Because of this reason (among many), it is important to be able to spot the signs and symptoms of anxiety and depression as soon as possible.

The Signs and Symptoms of Anxiety and Depression

Now, because anxiety and depression cover such a broad swath of the mental illness spectrum, it can be hard to come up with a definitive set of signs and symptoms. However, there are more universal signs and symptoms to look out for. The following are just a few of those signs and symptoms:

• Losing interest in activities and hobbies once enjoyed
• Isolating away from family and friends
• Frequently feeling worthless, hopeless, and helpless
• Worrying about “what the future may bring”
• Having trouble sleeping, including sleeping too much and not sleeping enough (hypersomnia and insomnia)
• Loss of appetite
• Losing interest in how one looks or one’s personal hygiene
• Feeling nervous or overly “stressed out”
• Experiencing problems at home, work, and/or school
• Using alcohol and/or substances as coping mechanisms
• Excessive mood swings
• Committing self-harm
• Engaging in risky behaviors
• Having suicidal ideations and/or attempting suicide

As one can see, anxiety and depression are not to be minimized. They can be life-or-death disorders. This is why if any, many, or all of these symptoms are present, it is important to reach out for professional help as soon as possible. Doing so could mean the difference between short-term side effects and long-term consequences. One of the consequences could be co-occurring addiction.

Anxiety, Depression, and Addiction

The reality is that anxiety, depression, and addiction often begin at a young age. According to the peer-reviewed journal Neuropsychiatric Disease and Treatment, “Depression, anxiety and substance use pose a major public health concern. These conditions contribute a significant portion of the world’s disease burden measured by disability-adjusted life years. The majority of depression, anxiety, and substance use cases, oftentimes, emerge during young adulthood, making post-secondary students a particularly vulnerable group.”

The fact of the matter is also that one issue doesn’t necessarily come before the other. Many people who struggle with addiction do so because they are using alcohol and substances as coping mechanisms for their anxiety and depression. Yet, others become addicted to alcohol and substances and end up acquiring co-occurring anxiety or depressive disorders as a result of the effects of that addiction.

Regardless of the order in which one manifests (addiction or anxiety and depression), the key is to treat all of the issues at the same time. This is why it is so important to seek out a professional that focuses on dual diagnoses. The professionals are going to ensure that all issues are treated in tandem and that one issue does not arise and cause a mental health recurrence or addiction relapse.

Navigating Anxiety and Depression Over the Holidays

Yes, the holidays can certainly be challenging, especially for those struggling with anxiety and depression. The key is to focus on one’s recovery plan so that there isn’t a backslide into the disorder.

One effective way of navigating anxiety and depression over the holidays is to connect with other people who have also had similar experiences. These people may be individuals who one met in treatment or people from an anxiety and depression support group.

Many people also struggle with seasonal depression (also known as seasonal affective disorder) over the winter holidays. If this is the case, it is important to get plenty of vitamin D, the best source of which is from the sun. If that is not available, a vitamin D supplement can be very useful.

Staying active can also be very helpful for navigating anxiety and depression over the holidays. Exercise has been shown to greatly help with anxiety and depression. According to the Journal of Clinical Psychiatry, “Involvement in structured exercise has shown promise in alleviating symptoms of clinical depression. Since the early 1900s, researchers have been interested in the association between exercise and depression. Early case studies concluded that, at least for some, moderate-intensity exercise should be beneficial for depression and result in a happier mood.” This is also a great way to begin healing from anxiety and depression at the cellular level.

Healing From Anxiety and Depression at the Cellular Level

Now, healing at the cellular level is about healing more than just one issue at a time. For example, if one merely focuses on the emotional aspect of their mental health, then they are going to be left with untreated physical, mental, and spiritual issues. 

Healing at the cellular level does not come naturally either. It takes a direct intervention to begin the process. This intervention should also be individualized and comprehensive.

Healing From Anxiety and Depression With the Multi-Angled Approach

It is critical that any addiction or mental health recovery plan utilize as many means, methods, and modalities as possible. This is what is known as utilizing the “multi-angled approach.”

The recovery and treatment realm has now become a multi-billion-dollar industry. While it is good that the availability of treatment is more readily available, it also means that there are many more recovery centers that put their bottom lines over the well-being of their clients.

These are often the same recovery and treatment centers that only offer overarching “one-note” recovery plans that don’t take individual needs into account. Here at Exclusive Hawaii Rehab, we find that this style of recovery rarely works because it fails to get to the root/core causes of what someone is struggling with.

Individualized Care and Getting to the Root/Core Causes of Anxiety and Depression

Many people don’t realize that anxiety and depression often manifest long before any symptoms are present. This is because there are often underlying emotions that are left buried and untreated. Often, these emotions are related to some type of trauma or post-traumatic stress syndrome (PTSD).

It is critical that these underlying issues be addressed, and some of the best ways of doing that are via psychotherapies like cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT). These therapies are highly effective because they get to the underlying way in which one negatively views oneself and the world around them. Once these underlying cognitions (thoughts), emotions (feelings), and behaviors (actions) are addressed, then one can begin to heal at the cellular level. Another effective psychotherapy that can help with anxiety and depression is acceptance and commitment therapy (ACT).

Healing From Anxiety and Depression With Acceptance and Commitment Therapy

ACT can be essential for healing at the cellular level because it focuses on healing the capital “S” “Self.” This includes the physical, emotional, mental, and spiritual aspects of “Self.”

According to the peer-reviewed journal Frontiers in Psychology, “Based on the ACT treatment mechanism, ACT emphasizes accepting unwanted experiences while encouraging value-driven behaviors to help individuals withstand unwanted emotions or change their understanding of and reactions to unwanted thinking and control of external actions to achieve their valued goals. Therefore, patients can contextualize the self with the help of ACT (Such as patients seeing themselves from an objective stance, observing everything, including their perceptions, emotions, and will), clarify their values (through linguistically constructed aspirations and chosen direction of life), and commit to action… .” ACT can also be very helpful for those struggling with anxiety, depression, and addiction.

Healing From Anxiety and Depression With 12-Step Recovery

Many people in recovery from addiction find that they still struggle with anxiety and depression. This can be especially true for individuals who don’t connect to others.

One of the best ways to connect with others in recovery is via 12-Step recovery. This is a system that is set up to help people with similar issues engage with one another and bond over a common problem.

Connecting with others in recovery also offers an essential purpose that one often lacks when they are new to sobriety. Also, connecting with others is a great way to build a sober network in case there comes a time when one feels “triggered” and may come close to a relapse.

However, some people don’t wish to engage in 12-Step recovery. This often happens when one feels that it is too spiritual of a program for them (this is often referred to as “the God problem”). This is okay. There are many secular non-12-Step options for people in recovery. Two options include LifeRing recovery and SMART recovery. Regardless of which path one takes, both of these options integrate well with many experiential therapies.

Healing From Anxiety and Depression With Experiential Therapies

There are many types of experiential therapies that can help with anxiety and depression. This is especially true with nature-based experiential therapies, because, as previously mentioned, it can be highly beneficial to get outside and connect with nature.

It has long been known how beneficial nature can be for one’s overall well-being. According to the International Journal of Environmental Research and Public Health, “Individuals living and interacting in green spaces (GS) report being more energetic, in good overall health and, have more of a sense of meaningful purpose in life. Current scientific findings are illuminating what humans intuitively know: nature has great benefits for the human brain and this is shown through increased happiness, health/well-being, and cognition. Historically speaking, Cyrus the Great intuitively built lush green gardens in the crowded urban capital of Persia 2500 years ago to increase human health and promote a sense of ‘calm’ in a busy city.”

This “sense of calm” can certainly be experienced here at Exclusive Hawaii Rehab on the Hamakua Coast of Hawaii’s Big Island. This is because the Hamakua Coast is home to some of the most majestic waterfalls, amazing overlooks, and beautiful beaches in the world. Here one can better connect with nature so they can eventually better connect with themselves.

Healing from nature also occurs off our coast in the beautiful blue Pacific Ocean. Here one can engage in experiential surf therapy. One can ride some of the best waves in the world while meditating between surf breaks. If one wants to come off their board, they can also swim with tropical fish and our amazing green sea turtles. Many clients have equated this to having a spiritual experience.

Healing From Anxiety and Depression With Holistic Healing Methods

There are also many holistic healing methods that one can use to reduce their symptoms of anxiety and depression. This includes acupuncture, massage, yoga therapy, and meditation.

Engaging in these holistic healing methods can help one find that cellular-level recovery. These modalities can help one attain physical strength, emotional wellness, mental stability, and spiritual serenity. All ideal attributes that one can use to navigate their anxiety and depression over the holidays.

Healing at the Cellular Level With Exclusive Hawaii Rehab

Here at Exclusive Hawaii Rehab, we understand that the holidays can be difficult for individuals struggling with anxiety and depression. However, they don’t have to be.

We have the tools and techniques to bring joy back to the holidays for those struggling. The key is to reach out for help. Recovery is just over the horizon. It’s time to go out there and get it.

Anxiety and depression are extremely common over the holidays. This can be especially true for individuals in treatment or long-term recovery. The good news is there are many means, methods, and modalities for recovery from anxiety and depression. These methods can also help to reduce the potential for a relapse. If you feel like you or a loved one is struggling with issues of addiction, mental illness, or co-occurring disorders, we can help get you on the positive path toward long-term recovery right away. You don’t have to go through this process alone. For more information about navigating anxiety and depression over the holidays, please reach out to Exclusive Hawaii Rehab today at (808) 775-0200.