The song tells us this is the most wonderful time of the year, and for many it is. Unfortunately, it is also the peak season for those who suffer with depression, anxiety and substance abuse; lawyers being a group that is particularly hard hit at a higher rate than the general population and other professions.
Earlier this year, the ABA announced their partnering with the Hazelden Betty Ford Foundation’s Legal Professionals Program to conduct a research project on the increasing depression and substance abuse rates among U.S. attorneys. This, coupled with the lessening of shame surrounding mental illness and emotional struggles, will hopefully be the beginning of the end of this prevalent problem in the legal community.
In the meantime, if you find yourself feeling lower this time of year, the Mayo Clinic has these tips to minimize stress and alleviate depression:
Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.
Try these alternatives:
- Donate to a charity in someone’s name.
- Give homemade gifts.
- Start a family gift exchange.
Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.
Try these suggestions:
- Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks.
- Get plenty of sleep.
- Incorporate regular physical activity into each day.
Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Some options may include:
- Taking a walk at night and stargazing.
- Listening to soothing music.
- Getting a massage.
- Reading a book.
Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.
Additionally, http://www.lawyerswithdepression.com/ is an excellent resource and community of those who can understand your particular stresses. With guest articles, book recommendations and an in-house depression coach, you will find evidence that you are not alone.
Here’s to a healthy holiday season and a fresh new year.