Holiday blues? Here are 8 Indiana resources and expert tips for mental health support
Nov. 25, 2024
The holidays can be a difficult time and stir up challenges to our mental health. They can draw up stress, which can amplify anxiety, depression and overall mental health issues, contributing to 64% of people saying their mental health worsened over the holidays, according to the National Alliance on Mental Illness.
Various mental health resources in Indiana provide counseling, peer support groups, phone hotlines and other resources to discuss struggles with a professional or to find a community to spend the holidays with.
NAMI Indiana — the National Alliance on Mental Illness — offers a peer-led recovery support group. To register for in-person or virtual support groups, view their website. NAMI Indiana also has a helpline, available Monday thru Friday from 9 a.m. to 5 p.m., for callers statewide at 1-800-677-6442.
Mental Health America of Indiana offers an online mental health test and supports by helping find a way to connect with others, finding a medical provider or seeking treatment.
A program of MHA of Indiana — Indiana Recovery Network — has Regional Recovery Hubs throughout the state to connect with treatment and recovery support.
A youth-led organization — Youth M.O.V.E. Indiana — works with children, teens and adolescents to help navigate living with mental illness or behavioral issues.
With 10 locations state-wide, Clubhouse Indiana provides seriously mentally-ill adults with stigma-free socialization with no clinical, therapy or medical administration involvement. Members run the snack shop, setting up games or preparing meals. “We have evidence-based studies indicating that work gives people meaning and purpose,” said Tess Olson, executive director for Clubhouse of St. Joseph County.
988 Indiana — a suicide and crisis hotline — offers 24/7 support from a trained crisis specialist for anyone with mental health distress including thoughts of suicide, a mental health or substance use crisis or emotional distress.
Indiana 211 offers a database across the state to find mental health counseling, crisis intervention and mental health support groups.
Universities offer individual therapy and virtual workshops. Check your local university website to see what’s available for students, faculty and staff.
Expert advice for self-care
“What’s really important going into the holiday season is focusing on self-care practices,” Tabitha Pollard, a nurse practitioner with St. Joseph Health System Behavioral Health, said. Pollard provided some lifestyle advice that can help improve a person's overall mood.
Stay active
Exercising regularly doesn’t have to look like training for a marathon. Exercises that benefit the mood include gardening, walking the dog or gentle yoga, Pollard said, also recommending that people set a goal of 10,000 steps daily or 30 minutes of aerobic exercise for five days or 150 minutes weekly. Don’t isolate, be around others
“Positive relationships are essential to human well-being,” Pollard said. Clubhouses are open for every major and minor holiday. Many of the members wouldn’t have a place to celebrate otherwise, Olson said.
Get some sunlight
Exposure to sunlight can help ease symptoms of depression, John Hopkins Medicine said on its website. SAD — Seasonal Affective Disorder — usually occurs in fall/winter when there are fewer hours of daylight. Theories suggest when there’s less light exposure, there are changes to melatonin, metabolism and serotonin production, Pollard said. Serotonin is the “happiness” hormone that usually lifts a person’s mood and energy levels.
“Patients with seasonal depression might feel that it’s harder to wake up in the morning,” Pollard said. “They’re feeling more sleepy or drowsy, (have a) harder time concentrating, less motivated during the day.”
At this time of year, the sun awfully early in many parts of Indiana. For people who work indoors, she suggested sitting near a window to get more sun exposure or using “happy lights,” which are supported by studies, she said.
Prioritize sleep
The U.S. Centers for Disease Control and Prevention recommends adults sleep seven or more hours per night. Benefits can include staying at a healthy weight, improving a person’s mood and reducing stress. Pollard emphasized getting “quality sleep,” which is uninterrupted sleep.
More: De-stress during the holidays 7 ways to relax and recharge in Indy from holiday stress
Eat a healthy, balanced diet
The Mediterranean Diet and Probiotic Diet have been shown to reduce depressive symptoms. Eating more whole grains, fish, beans and olive oil, in addition to the daily recommended dose of fruits and vegetables, can lift depression. Foods to shy away from include fried or processed foods, sodas, deli meats or refined flours. The Mood Treatment Center also says to drink tea over coffee, a decision that can lower the risk of depression by 37%. Still, the Mood Treatment Center advises moderating caffeine in either case.
Don't hesitate to seek professional help
People shouldn't think that they have to do everything on their own, Pollard said.
“If it becomes a point where patients or people are questioning," she said, "then it’s never wrong to seek professional help.”