Help dealing with depression over the holidays

Sadness and depression during the holidays is common but with COVID-19 causing disruption to holiday plans and the ability to gather with loved ones, depression may effect those who don’t normally experience it, and it may be worse for those who do. We reached out to multiple organizations in the area in order to create a list of advice and both secular and religious opportunities to help those experiencing depression in Manchester.

Abigail Norris is a behavioral services specialist at St. Joseph Mercy Chelsea. She offers the following recommendations:

• Connect with supports – whether that be over the phone, FaceTime, Zoom, etc. Some people are “Zoomed out” – try reaching out and let people know you are thinking of them by sending a letter or a card. Look for online support groups if needing extra support. Many therapists are offering virtual appointments right now and apps like Better Help and TalkSpace offer online therapy options.
• Move your body in a way that feels good to you – whether that be stretching, yoga, dancing, walking, or lifting weights at home. Try to get some form of movement or exercise daily. Try new workouts on YouTube or other virtual platforms to keep from getting bored. Movement is not only good for the body, but also the mind. (Check with your doctor before starting a new exercise routine.)
• Get enough sleep – Make sure you are getting an adequate amount of sleep and practice good sleep hygiene (limit caffeine and heavy meals before bed, establish a soothing nighttime routine, have a consistent sleep/wake schedule, and limit screen time on electronics before bed).
• Practice gratitude – start or end (or both) your day by writing out three things for which you are grateful.
• Breathe and practice mindfulness – A simple breath exercise is breathe in through your nose for 4 counts, hold your breath for 7 counts, then exhale (like you’re blowing out a candle) for 8 counts. There are lots of free mindfulness exercises online and YouTube has a variety of guided meditations to listen to/watch. Calm and Headspace are helpful apps.
• Grounding exercises: 54321 exercise – look around you and identify 5 things you can see, next 4 things that you can feel, next 3 things you can hear, next 2 things you can smell, and last 1 thing you can taste *OR* pick a color and identify 5 things in the room that are that color.
• Get sunlight when you can – get outside and soak up the sunlight (weather permitting) *OR* talk to your doctor about light therapy and purchasing a light therapy lamp.
• Set boundaries, say no, and limit stressors – Say no to things that cause you additional stress. Set boundaries and limits with people and activities in your life that add stress.
• Create a coping skills “tool kit” or list of things that you can do when feeling stressed or overwhelmed. Having a list of activities to do can be helpful when feeling overwhelmed/stressed. A coping skill that works one time might not be as helpful the next time so it is good to have multiple options. Ideas for coping skills: listening to music, exercise, coloring, reading, knitting/crocheting, cooking/baking, reaching out to a support, spending time with pets, journaling.

Anyone needing help coping with depression, anxiety, addiction, or other mental health issues can call the St. Joe’s Chelsea behavioral health navigators. They are there to listen and help you find help, for free. Call Abigail Norris, LPC at 734-395-8975 or Kathy Walz, LMSW, CPC at 734-680-5312.

Mackenzie Pfeiffer, Chelsea Community Senior Services Coordinator, explained that the Chelsea Senior Center has been creating programs and sharing links to virtual tours of museums, zoos, and places around the world in our weekly emails as well as hosting some Zoom classes and meetings so people can talk to each other face to face. The Chelsea Senior Center serves those 50 years and older in the Manchester area. You can contact the center and find out more at 734-475-9242 or connected@chelseaseniors.org.

Additionally, Pfeiffer suggested taking advantage of the WAVE bus free route between Manchester and Chelsea. She stated, “Sometimes a change in scenery, especially getting outdoors, and focusing on hobbies and activities that bring joy can reduce feelings of depression.” The bus runs on Tuesdays and Thursdays between 8:45 am and 3:45 pm. Questions? Call WAVE dispatch at 734-475-9494.

Pfeiffer also explained that some area non-profits have created online resources to support the needs of the community. Jewish Family Services is one example and offers online counseling services to everyone (not just seniors) regardless of ability to pay, to address social isolation, depression and more. For more information visit https://thrivecounselinga2.com/.

Washtenaw County has a CARES program for mental health. They can help anyone in the county who is experiencing a mental health or substance abuse crisis or are unable to access mental health services because of a lack of insurance or severity of issues. Call Washtenaw County Community Mental Health at 734-544-3050 24 hours a day/ 7 days a week.

For those worried about loved ones from a distance, the Washtenaw County Sheriff Office is able to perform wellness checks. To request a wellness check, contact the non-emergency dispatch number (734-994-2911) and request a wellness check. Be prepared to provide: the name of person they will be checking on, the address of where that person lives, if possible, the date of birth or approximate age of the person they are checking on, any specific information on why they are checking and any history that would be relevant, and the contact name and number for the person requesting the check. 

Three Manchester area churches are holding programs to help residents deal with depression and everyone is invited to participate.

Manchester United Methodist Church is planning a Longest Night Service which will be virtual and streamed on our YouTube page at youtube.com/manchesterunitedmethodistchurch on Monday, December 21 at 7pm. The service will include music, readings, candle lighting, and will provide ample opportunity to reflect and rest in the peace of God.

Clinton United Church of Christ is also planning a virtual Longest Night Service, streamed live on YouTube at 5 pm on Monday, December 21. Find the service at “Clinton United Church of Christ live stream.”

Sharon United Methodist Church has organized a weekly program called “Lets Talk Thursday.” Michelle McCalla, the church’s lay leader stated, “Over the last 10 months of COVID-19, the election, and everything else life has thrown at us in our hyper linked world, it’s pretty common to be feeling … well, overpowered by the events of this year. Are you longing for a safe place to just sit down and talk about it? How about some time to meet with a few others to pray, talk, or even just ‘unload’ some of what has burdened you recently?”

Meet with McCalla and others from the community Thursdays at 7:00 pm on Zoom. Please sign up at https://sharonumchurch.breezechms.com/form/28a108 before 5pm every Thursdays to indicate that you would like to receive a Zoom invite.

Four basic questions will be asked: 1) “What do you believe God is doing in and through your life in these days?” 2) “How are you taking care of your relationship with family? 3) “Where is the Spirit speaking to you in the Scriptures?” 4) “Are you eating healthy food? Getting enough rest? Exercising? Everyone will have the opportunity to share. There are strict ground rules including confidentiality, the option not to answer a question, no cross talk, listen to the Holy Spirit, comfort with empathy, treat others with grace, and respect the clock. The session will conclude with prayer. Questions? Email McCalla at eventsatsumc@gmail.com or call the church office at 734-428-0996 on Thursday or Friday mornings.

Remember, if you, or someone you care about, are feeling overwhelmed with emotions like sadness, depression, or anxiety, or feel like you want to harm yourself or others, please call 911 immediately.

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by Sara Swanson

Sara Swanson is an editor, writer and founder of the Manchester Mirror.