The most wonderful time of the year for some New Yorkers can be the most stressful for others.
The National Alliance on Mental Illness in New York City, a nonprofit that focuses on mental health awareness and education, says its helpline usually experiences an uptick in the winter months, with calls prompted by everything from winter loneliness to post-election stress. Last fiscal year, it got 30% more calls in the winter than it did in that summer, according to helpline director Susan Batkin.
She said calls usually spike even more after the holidays.
“A lot of people are calling us who are feeling alone, depressed, isolated and without connection and are really looking for what they can do to feel better,” Batkin said.
Gothamist spoke to mental health experts and advocates who shared wisdom on how to deal with those negative feelings that might be associated with this time of year. Here are some of their thoughts — and resources available to New Yorkers.
Seasonal depression and winter blues
Seasonal affective disorder is a type of depression that is characterized by a recurring pattern, with an uptick happening around a certain time of year, according to the National Institute of Mental Health. It’s particularly common in the late fall and winter.
But even people who aren’t suffering from clinical depression may also experience dips in energy levels and mood changes because of diminished daylight, colder weather that makes it difficult to spend time outside and socialize, or holiday-related stress from a variety of sources, according to clinical psychologist Thea Gallagher.
“The holidays can also be challenging for the fact that if you have family, you might have some fraught relationships,” said Gallagher, an associate professor and director of wellness programs at NYU. “If you don’t have family, it might be kind of a lonely time. It can also be a difficult time if you’re going through a grief season doing a lot of firsts, maybe without someone in your life.”
Healthy ways to cope
Gallagher said feeling less energetic during this time doesn’t have to be a bad thing. People can embrace the feeling by slowing down and recharging. That’s right, New Yorkers. Slow… down…
She said winter can be a time to reflect and rest.
“I think there can be some perspective shift, too, to say like, ‘it’s a different time of year. and how do I kind of maybe slow down or pick up some things that I’ve wanted to do’ or again, maybe be intentional with this time that is a little bit more slowed down,” Gallagher said. “You’re inside more and trying to even light candles or have a fire or read or make kind of different kinds of cozy moments can be really powerful and helpful and effective.”
Molly Sherb, a psychologist with the Mount Sinai health system, said the holidays can be particularly overwhelming for people who are already regularly overstimulated by a noisy, action-filled city.
“I think particularly for people that live and work in New York City and in the surrounding areas, that’s just something to pay attention to that might be affecting mood or bandwidth for social interactions or bandwidth for conversations and so forth,” she said.
To combat that, she suggests practicing mindfulness during everyday “transition activities,” such as when you’re brushing your teeth.
“So what does the water sound like as it’s coming out of the faucet? What do the bristles feel like as they’re brushing up against your teeth. What is the mintiness of the toothpaste tastes like and smells like and looks like,” she said. “You’re making this a sensory mindfulness kind of grounded exercise.”
Resources for seeking help in New York
Immediate help: This time of year, the Mental Health Association in New York State sees a spike in suicide attempts, drug overdoses and other dangerous signs of distress, according to CEO Glenn Liebman. And if someone is feeling unwell, he said, they should try to see a therapist immediately. The Suicide and Crisis Lifeline at 988 connects callers or people who text the number to counselors at any time of the day.
“The reality unfortunately is we have an underserved clinical system,” he said. “So we don’t have enough people to serve people constantly. So that’s where 988 comes in. I can’t emphasize enough how significant a resource 988 can be for some people.”
The 988 number works in every state, and New Yorkers can find more information on the state’s program or start a chat here.
Assistance for teens: Last year, the city launched “Teenspace,” a partnership with TalkSpace to provide teens with free therapy via phone, video and text. To register, a teen must enter their address and birthday, as well as a parent or guardian’s information so they can provide consent. The system matches a teen with a therapist within a few days, and the city says therapists reply five days a week.
Teens aren’t required to be experiencing mental health systems to participate, but the service can help with concerns including anxiety, depression, stress, relationship issues, grief and trauma.
Free and low-cost help: New Yorkers can make use of a range of options, including services through NYC Health + Hospitals, regardless of their ability to pay. NYC Health + Hospitals offers appointments by calling 1-844-692-4692 or online.
New Yorkers who can’t afford insurance or don’t qualify because of their immigration status can still sign up for NYC Care, which guarantees low-cost or no-cost services through NYC Health + Hospitals.
Clinics affiliated with graduate schools often have reduced rates as well, including ones at City College, NYU, Fordham and St. John’s University.
For assistance getting connected to resources, New Yorkers can also call the National Alliance on Mental Illness New York City at 212-684-3264.
This article includes reporting by Caroline Lewis.