Manage Holiday Blues
Photograph of a man looking solemnly at a Christmas tree.
The holiday season is here and for many Veterans and health care workers alike it is bringing with it unwanted emotions-- stress, depression, grief, fatigue and loneliness. Seasonal stress and depression is quite common, but this year’s holiday season is even more complicated with the additional worries of the pandemic and its interference with travel plans and long-held traditions of family gatherings.
During this time, many are dealing with the effects of prolonged isolation, compassion fatigue, frontline burnout or common symptoms of the holiday blues which include amplified depression.
Feeling like simple activities are more difficult to complete than normal? This includes getting out of bed, preparing meals, finding the motivation to move or take a walk, losing interest in the things you normally enjoy. If so, it is important to develop positive coping strategies for managing the holiday blues and to recognize when to seek professional help. For starters, try some of the activities and suggestions listed below to help manage holiday blues and fatigue on your own.
Get moving
Get out for fresh air. Go for a brisk walk. A quick 10-minute walk will get your heart rate up and boost mood elevating endorphins. Why not start your New Years’ resolution a little early this year? Exercise can not only boost your mood but can help you defend against any extra calories you may consume during the holidays. Air Force Veteran Walter Cox takes a walk every day to help ward off the blues. "I may not feel like it, but once I get started walking, I begin to feel better and then I feel better for hours afterward."
Reach out
In these days of social distancing, it is normal to feel lonely or isolated. Reach out to friends and family member via phone or video call. Even virtually, you can support each other through this difficult time with a memorable story to lighten the mood.
Express yourself and acknowledge your feelings Keeping your thoughts bottled up can increase stress. So, speak up in respectful ways. Sharing thoughts and feelings in a polite yet firm manner can help reduce stress. 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 okay to take time to cry and to express whatever feelings you have.
Be open to new traditions
You may have an image of what you think the holiday should consist of, and this may not be what’s actually happening. Instead of holding on to what the holiday should have been, allow new traditions to unfold.
Manage your time and avoid overscheduling yourself
Make time for yourself. List what needs to get done, make plans for addressing issues, and stick to your plan as best you can
Get plenty of sleep
Try to go to bed at a specific time each night. Being well-rested can improve your mood and help you feel ready to take on the demands of the day.
Use positive power
Stress often is associated with negative, self-critical thinking. Focus your attention on positive thoughts about yourself and others. Set aside differences and grievances until a more appropriate time for discussion. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Be understanding of others who get upset, because chances are, they're feeling the effects of stress too.
Limit Alcohol--Know your limits
Alcohol is a depressant. During difficult times, it’s important to limit your alcohol intake, and try not to keep it readily available around your house. Drinking to excess can affect your mood and amplify any negative feelings that you may have.
Enjoy yourself
Despite extra pressures from busy schedules; it’s important to take time for yourself. Plan something you enjoy doing.
Army Veteran John Seymore uses his passion for photography to help him deal with stress and negative feelings. “Capturing photos of people creating memorable moments and smiling faces create joy for me.”
Learn to relax
Discover relaxation and mindfulness skills. They can help you manage stress and even protect you from it. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad
This holiday season, you are not alone, and help is just a phone call away. The medical center has a host of programs, support groups and integrated health and wellness programs to help you thrive through the holiday season and beyond.
If the holidays become too much, remember you are not alone.
Mental Health Services
Due to the continuing spread of COVID-19, Mental Health Service is offering Veterans appointments either via the phone, VA Video Connect or face-to-face appointments at the choice of the Veteran. Please speak with your Mental Health provider about available options. For Veterans who normally visit the main medical center for mental health care, phone 202-745-8156, and for CBOC patients, phone 202-745-4332, then select the appropriate CBOC at the prompt.
If you are new to Mental Health services, Veterans may contact their Primary Care Provider for a consult referral. Veterans can also leave a message with the medical center’s Suicide Prevention team at 202-475-8000, ext. 54999 and they will receive a return call. For urgent issues, please contact the Veterans Crisis Line (information below)
Veterans Crisis Line
For urgent issues or if the holidays and the pandemic become too much, remember help is just a phone call, a text, or chat message away. If you, or a Veteran you know, is in crisis, please contact the Veterans Crisis Line 1-800-273-8255, press 1 (24 hours a day, 7 days a week). You may also text 838255 or chat via the website: https://www.veteranscrisisline.net
Vet Centers
Vet Centers are community-based counseling centers which provide Veterans and family members with a wide range of individual, group and family social and psychological services. All four of the medical center’s Vet Centers are currently offering either phone or telehealth appointments. Call the Vet Center nearest you to make an appointment. To locate a Vet Center outside of the DC area, please visit: https://www.vetcenter.va.gov/
For assistance after hours or on the weekends, call 1-877-WAR-VETS (1-877-927-8387).
Silver Spring Vet Center
2900 Linden Lane, Suite 100
Sliver Spring, MD 20910
Phone: 301-589-1073
Hours of Operation:
Monday - Thursday: 7:30 a.m. - 4:30 p.m.
Fridays: 8 a.m. - 4:30 p.m.
Alexandria Vet Center
6940 South Kings Highway, Suite 204
Alexandria, VA 22310
Phone: 703-360-8633
Hours of Operation:
Monday - Friday: 7:30 a.m. - 4:30 p.m.
Prince George’s County Vet Center
7905 Malcolm Road, Suite 101
Clinton, MD 20735
Phone: 301-856-7173
Hours of Operation:
Monday - Friday: 8 a.m. - 4:30 p.m.
Washington DC Vet Center
1296 Upshur Street, NW
Washington, DC 20011
Phone: 202-726-5212
Hours of Operation:
Monday - Friday: 8 a.m. - 4:30 p.m.
Integrated Health and Wellness
The medical center’s Integrative Health & Wellness (IHW) Program offers Veterans a variety of complementary and alternative services and virtual classes. Prior to attending, the Veteran’s Health Care Provider will place a consult and Veterans will need to attend a virtual orientation program. The following programs are currently available:
- T’ai Chi and Qigong: T’ai Chi is a meditation that uses soft movements found to foster peace of mind, improve health and overall sense of well-being. Qigong is a traditional Chinese medicine discipline focused on aligning the breath with movement and increasing internal awareness to promote healing;
- Gentle Movement Yoga: a safe and gentle form of mindful practice designed to guide your movement, connect with your breath, and gain a greater self-awareness;
- Meditation: an ancient practice known to improve focus and reduce stress and anxiety; and experience a mentally clear and emotionally calm and stable state;
- iRest Yoga Nidra: a guided meditation offering deep relaxation;
- Acupressure: an alternative technique similar to acupuncture but using fingers on pressure points rather than acupuncture needles which penetrate the skin; it helps reduce pain and improve function;
- Other small group classes such as Integrative Nutrition.
For more information about IHW programs, please phone: 202-745-8000, ext. 53882.
Chaplain Service
For many Veterans, pastoral care has a significant role in the healing process. Chaplain Service has chaplains of various faiths to provide spiritual healing and support during times of need. Call 202-745-8143 for more information.
Veterans Virtual Grief Support Group
Chaplain Service is also offering a Veterans Virtual Grief Support Group which meets Mondays at 11 a.m. via VA Video Connect. This six-week drop-in group is for Veterans who have experienced grief through the death of a loved one in the last year. If you are interested in attending this virtual group, please contact Chaplain Cindy Wallace at 202-745-8000, ext. 56278.
Moral Injury and Spiritual Recovery Virtual Group
The medical center’s Chaplain Service and Trauma Service have partnered to offer a Moral Injury and Spiritual Recovery Group. To participate in this new 10-week virtual group treatment via Veterans Video Connect, Veterans must have a consult placed from Mental Health or Trauma Service. The group meets virtually every Tuesday from 11 a.m. - 12:30 p.m.
The Moral Injury and Spiritual Recovery Group will facilitate opportunities for group support, education, and sharing with fellow Veterans around the impact of emotions such as anger, shame, guilt, sadness and grief. The group will also learn about coping strategies to help build resilience in managing trauma. For more information, phone Chaplain Service, 202-745-8000, ext. 58143.
Intimate Partner Violence Assistance Program
The VA’s Intimate Partner Violence Assistance Program (IPVAP) is committed to helping Veterans, their partners and VA staff members who are impacted by IPV. If you or a Veteran you know are experiencing or using IPV, please know that help is available either locally or through the National Domestic Violence Hotline. It can be reached 24 hours a day, seven days a week by calling1-800-799-7233. The hotline will access your safety and help you create a safety plan and will help with locating immediate safe shelter.
The medical center has a local IPVAP coordinator on staff who provides case management services including creating safety plans; legal referrals including protective orders, housing and short-term telehealth counseling services. Contact the IPVAP Coordinator, Danielle Cooper, 202-745-8000, ext. 56709 or 202-695-2614.
