Start Spreading the… Winter Blues: NYC Therapists on Managing Mental Health and Winter Blues
Photo by: Jenssen R. https://www.pexels.com/@jensenrds/
By: Stefanie Jackowitz-Robinson, LMSW and Marianna Vandysheva, B.A.
Winter Blues and Mental Health in New York City
As the days get shorter and the New York City nights get colder, one thing is clear: Winter is on the horizon. Naturally, this means holiday drinks at Starbucks, cozy winter gloves, and the Rockefeller Center Christmas Tree Lighting ceremony. But,it could also bring more seasonal challenges for New Yorkers such as more time indoors, endless holiday planning, new years resolutions, and of course, pre-inauguration predictions. All of which could spark the “winter blues.” Cassandra Reid, LCSW, a licensed New York City therapist and the founder of City Therapy noted: “There is an expectation that the holiday season should be a time of festivity, but it can also be a source of stress and emotional strain. The added financial pressures, complicated family dynamics and weighty expectations often amplify feelings of inadequacy and loneliness.”
Managing Holiday Loneliness in NYC
It’s no secret that the holiday season is a time of joy, celebration, and spending time with loved ones. But while love and laughter fill the air, so does the weight of expectations. Without a picture-perfect experience or someone to share the season with, the holidays can start to lose their magic. Research shows that the societal emphasis on “togetherness” can actually heighten feelings of loneliness and depression for many (Morrish et al., 2023). Another challenge that arises for many during this time is Seasonal Affective Disorder (SAD), which is often triggered by reduced sunlight in the winter months and can increase feelings of sadness and further impact mental health during the holiday season (Fonte & Coutinho, 2021). The expectation to be cheerful and festive only makes feelings of isolation worse. Studies have highlighted the "Christmas Effect" where people report loneliness and the absence of family as major stressors during the holidays, and many describe their overall emotional state as "depressed."(Sansone & Sansone, 2011).
Coping with the Season of Giving.. and Giving and Giving
With the season of giving also comes the season of panic when it’s time to check the credit card bill. In 2022, Americans shelled out an average of $833 per person on holiday-related purchases, with gifts being the largest expense noted (Ciochia, 2024). The surge in spending on gifts surely takes a toll, especially when on a tighter budget. According to the American Psychological Association, nearly 9 in 10 adults feel the pressures of the holidays, with finances being a major contributor. The expectations of gift-giving and grand celebrations can heighten feelings of anxiety, especially for those navigating financial hardship. Bargaining over how to allocate funds this holiday season can turn the season of joy into one of stress, making it feel like anything but the most wonderful time of the year. If you are living in New York City, the burden of financial pressures might feel even more significant. According to the New York Post, in 2024, New Yorkers planned to spend approximately 52% more than the national average on holiday gifts. The higher living costs in combination with holiday expenses can leave many New Yorkers feeling overwhelmed, and rightfully so.
Combining financial strain and holiday loneliness, it is no wonder that New Yorkers are often searching for New York City therapists who take insurance when the winter blues start taking over. Paying out of pocket for mental health therapy in NYC during a time when our pockets are preparing for the holidays can feel daunting and out of reach. However, seeking support during this challenging season can make all the difference in managing stress, processing emotions, and finding calm amidst the chaos. Luckily for New Yorkers, many NYC therapists accept insurance, offering a silver lining for navigating the winter blues.
Election Anxiety in NYC: From Subway Therapy to Mental Health Therapy
Make America anxious again? Whomever you cast your ballot for, it is safe to say that Americans are currently living in a time of uncertainty, and uncertainty can further exacerbate anxiety. There are over 1 million New York adults (approximately 18% of the city’s adult population) who have been diagnosed with anxiety by a mental health care professional (Hamwey M, Norman C, Suss R, et al, 2024, p.38). Grace Aron, MHC-LP, a licensed New York City therapist at City Therapy, saw a shift in how her patients showed up to therapy after the election. “The vast majority of my therapy sessions centered around processing and validating the clients' feelings of hopelessness, helplessness, powerlessness, and anxiety due to the 2024 election results,” says Aron. “To help the clients manage their overwhelming feelings of lack of control, I encouraged the use of self-care strategies such as calming and soothing affirmations, limiting news and social media use, and boundary setting with loved ones who hold opposing political views.”
Citywide, an interactive art installation popped up to help New Yorkers heal their anxiety by sharing personal sentiments and stories. ‘Subway Therapy’ returned in the subway passageway that connects the 14th Street stations between 6th and 7th Avenues. Artist Matthew Chavez, who began this project 8 years ago after the 2016 election, brought it back this November. New Yorkers scribbled their post-election thoughts, feelings, and emotions on Post-It Notes and displayed them, creating a public space for unleashing pent-up post-election anxiety. (Martinez, 2024).
The Cure for Winter Blues: Finding Connection and Support
The shared anxiety from election uncertainty and holiday stressors remind us of how these challenges may be impacting our mental health. Whether its processing emotions or managing the winter blues, seeking help and practical ways to cope can provide some relief during this holiday season. To address the winter blues, mental health professionals emphasize the importance of seeking support and establishing coping mechanisms, such as engaging in weekly psychotherapy, group therapy, or light therapy for SAD (Fonte & Coutinho, 2021). According to the Mayo Clinic, light boxes can be used as light therapy to help reduce symptoms of SAD. They should be used within the first hour of waking up for about 30 minutes and positioned approximately 2 feet from your face. It is important to avoid looking directly at the light and to consult your healthcare provider beforehand (Mayo Clinic Staff, 2022).
For those experiencing heightened loneliness, increasing social connection and emotional validation have been shown to reduce feelings of isolation and improve overall well-being (Morrish et al., 2023). In an NYC Neighborhood Wellness Survey from 2023, showed that 40% of New York adults reported feeling socially isolated (Hamwey M, Norman C, Suss R, et al, 2024, p.49 ). So even if the thought of hosting a holiday gathering makes you anxious, do attend one. Holiday put lucks are also a great way to decrease social isolation by getting together with friends while saving money as everyone brings something to the table. Icebreaker games such as Get-to-Know-You Bingo, Holiday Name that Tune, and Secret Santa can help new guests get to know one another.
Photos by: Stefanie Jackowitz-Robinson, LMSW.
Social connection can also be found in less overt ways; through words on paper. The Strangers Project, which began in 2009, has collected nearly 100,000 handwritten stories from Americans across the country and exhibited them in spaces across New York City, including Washington Square Park, Queens Center Mall, and the Oculus at the World Trade Center. According to Brandon Doman, its founder, The Strangers Project, which is open year-round, aims to create connection within ourselves, with our community, and with something greater through sharing thoughts, feelings, and emotions (2024).
In a city as big as New York, one of the most important things to remember is that you are not alone this winter holiday season. Working with a mental health therapist can help you manage holiday stress, address feelings of loneliness, and improve your overall mental health during this holiday season. Finding a therapist in New York City can provide support not just during the holidays but throughout the year, by helping you stay grounded so you can cherish the magical moments and manage the stressful ones with greater resilience.
Whether through small get-togethers, unique New York City pop-up experiences, light therapy, or working with a mental health therapist in New York City who accepts your insurance, remember there are many ways to find connection and hope for getting through the winter blues this holiday season.
With warmth, Happy Holidays from the City Therapy team.
*For those who feel they are in crisis and need immediate help, dial 988 for the Suicide & Crisis Lifeline*
References:
About-The Strangers Project. (2024). The Strangers Project. https://strangersproject.com/about/
Ciochia, A. (2024, March 11). How much do Americans spend on holidays? 2024 holiday spending statistics. FinMasters. https://finmasters.com/holiday-spending-statistics/#gref
Even a joyous holiday season can cause stress for most Americans. (2023, November 30). APA. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
Fonte, A., & Coutinho, B. (2021). Seasonal sensitivity and psychiatric morbidity: Study about seasonal affective disorder. BMC Psychiatry, 21(317). https://doi.org/10.1186/s12888-021-03313-z
Hamwey, M., Norman, C., Suss, R., et al. (2024). The state of mental health of New Yorkers. New York City Department of Health and Mental Hygiene. https://www.nyc.gov/assets/doh/downloads/pdf/mh/state-of-mental-health-new-yorkers.pdf
Knight, T. (2024, December 2). Exclusive | NYC shoppers reveal the surprising amount they plan to spend on holiday gifts amid inflation pressures. New York Post. https://nypost.com/2024/12/02/lifestyle/nyc-shoppers-on-the-surprising-amount-they-plan-to-spend-on-holiday-gifts
Martinez, J. (2024, November 6). Post-Election Healing With Post-It Notes: ‘Subway Therapy’ Returns. The City. https://www.thecity.nyc/2024/11/06/healing-post-it-subway-therapy-returns/
Mayo Clinic Staff. (2022, March 30). Seasonal affective disorder treatment: Choosing a light box. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
Morrish, N., Choudhury, S., & Medina-Lara, A. (2023). What works in interventions targeting loneliness: A systematic review of intervention characteristics. BMC Public Health, 23(2214). https://doi.org/10.1186/s12889-023-17097-2
Sansone, R. A., & Sansone, L. A. (2011). The Christmas Effect on psychopathology. Innovations in Clinical Neuroscience, 8(12), 10–13. PMID: 22247812; PMCID: PMC3257984
