Combatting The Holiday Blues

Thursday, October 29, 2020

From the Desk of Sira Botes

Engaging our persons living with dementia with meaningful activities

The holidays may create feelings of nostalgia and feeling “blue” as we reminisce over times gone by, and as we miss loved ones. During isolation these feelings may be exacerbated and lead to a depressed mood and ultimately depression.

How to recognize ‘the blues” or a depressed mood

  • Loss of interest in normally enjoyable activities
  • Increased sleep pattern/naps
  • Decreased/change in appetite
  • Decreased expression of joy or enjoyment
  • Complaints of unexplained pain
  • Avoiding social opportunities (phone calls/distanced visiting/outdoors gathering)

Strategies and tips to combat “the blues”

  • Establish a consistent sleep routine; consider shorter naps (Consider night time routine for improved sleep-for example: no screen time 1-2 hours before bed; limit fluids – no more drinking 2 hours before bed; empty bladder before bed; 70% hot cocoa in milk or chamomile tea before bed and/or a supplement like melatonin can promote sleep; 20-30 min walk or other exercise before dinner; lavender scent, relaxing music; book on tape may promote)
  • Structured daytime routine (include good nutrition; regular snacks; hydration; 30 min exercise; joyful experiences – anything nature related; 30 min of sun)
  • Routine socialization (distanced walks/visits/ phone calls/virtual visits/eat in dining room)
  • Talk about feelings/ validate your loved ones feelings
  • Habit of gratefulness
  • Engage in tasks that has a visible/tangible pleasurable result (craft/cooking/organization/selfcare/music/art)

Access your happy hormones!

  • Dopamine: Reward chemical
    • Completing a task
    • Doing self-care activities
    • Eating food
    • Celebrating small wins
  • Oxytocin: Love Chemical
    • Playing with a dog
    • Playing with a baby
    • Holding a hand
    • Getting or giving a hug
    • Give a compliment
  • Serotonin: Mood Stabilizer
    • Meditate
    • Exercise in nature (swim/walk/run/bicycle)
    • Sun exposure
  • Endorphins: Pain killer
    • Laughter (jokes/reading/watch a comedy)
    • Essential oils
    • Dark chocolate
    • Exercise

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