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 This special annual episode is produced for those of you who are finding "celebrating" really difficult (impossible?) this holiday season-- for any number of reasons, including grief, addictions, loneliness and mental health conditions.

The 6-minute episode features a reading by John Pavlovitz titled: "To Those Who Struggle This Christmas."
 
The sincere, supportive message is dedicated specifically to those who find the holiday season difficult due to personal struggles such as grief, loss, depression, or loneliness.

The essay acknowledges the pain and hardships that many experience during the holidays, offering a message of solidarity and encouragement. Pavlovitz reminds listeners that they are not alone in their struggles and that the pain they feel now is not the end of their story.

He reassures them that though the holiday may feel bleak, there will be brighter days ahead. The episode encourages listeners to embrace their feelings without guilt and reminds them of the love and support that exists, even in times of sorrow.

The hosts. Dr. Anita Sanz and Terry, also offer support through their Giving Voice to Depression Facebook community as a resource for those seeking understanding and connection. 

Link to John's essay: 
https://johnpavlovitz.com/2017/12/24/to-those-who-struggle-this-christmas/

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

Strategies for Those Grieving During the Holidays offers suggestions and insights for all coping with loss, not only from the death of loved ones but also from  unfulfilled dreams, health challenges, missed opportunities, etc. 
 
Guest Krista St-Germain, a grief expert, highlights the differences between depression (a broader, general sadness) and grief (which is more specific to the loss itself). She emphasizes that grief can stem from any perceived loss, not just death, and suggests that holidays, often associated with idealized family gatherings, can amplify these feelings when someone is missing or things have changed.

Krista encourages listeners to communicate their needs clearly during the holiday season. If someone is grieving, they may not want the typical festive activities, but they should be able to express their preferences—whether they need solitude or companionship. The episode also touches on the importance of setting boundaries, even if it disappoints others.

Krista introduces a technique called "NOW" (Name, Open, Witness) to help process emotions by naming them, opening up to them, and witnessing their physical sensations, helping people cope with intense feelings.

The hosts reflect on the significance of giving oneself permission to feel and accept disappointment, both from oneself and others. They discuss the value of honoring one's emotions and boundaries during the holidays and the challenges of dealing with external expectations. The episode provides helpful advice for those navigating grief or depression during a time when societal pressure for happiness can make emotional struggles feel even more intense.

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

"Holiday Hacks: Bingo Cards and Buffer Days," is a 19-minute podcast episode providing a helpful mix of humor, empathy, and actionable tips to support mental health during what for many is a challenging time of year.

Dr. Anita Sanz, a clinical psychologist, shares practical advice for navigating the stress of the holiday season, particularly for those dealing with depression. She explains that the holidays are especially challenging due to increased energy demands, heightened expectations, family dynamics, and financial pressures. These factors can exacerbate feelings of fatigue and stress, making it difficult for individuals, especially those managing mental health, to cope.

Anita offers several strategies to protect mental well-being during this time. One key suggestion is to simplify expectations, both for yourself and others, ensuring they align more closely with reality. She also emphasizes the importance of recognizing one's role as a "co-creator" of the holiday experience, which allows for setting boundaries and saying no to activities that are harmful or undesirable.

For those feeling isolated or grieving, Anita advises finding new ways to create meaning during the holidays, such as maintaining or adapting past traditions, even when alone. She also introduces a playful strategy—creating a "bingo card" of anticipated stressful interactions or comments from family members (like political discussions or personal questions). By anticipating these moments and framing them humorously, people can reduce stress and reward themselves with a treat if they complete a bingo.

Lastly, Anita suggests incorporating "buffer days" before and after travel or family events, allowing time to decompress and recover from the emotional and physical energy spent during the holidays. This advice helps individuals feel more in control and better able to manage the pressures of the season.

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

 In this episode of Giving Voice to Depression, our guest Lystra shares her deeply personal journey of recognizing and confronting her depression. 

A new mother struggling with exhaustion, intrusive thoughts, and a pervasive sense of hopelessness, Lystra initially dismissed her symptoms as just part of life until they became unmanageable. 

Her story emphasizes the power of vulnerability and the critical role of sharing one’s struggles to reduce the isolation that often accompanies mental health challenges. 

After hearing someone speak honestly and with no shame about their depression, Lystra was inspired to open up about her own. As a result, she found connection, support, and eventually began treatment that significantly improved her life. 

She encourages others to embrace vulnerability, accept help, and recognize that there is no shame in seeking medication or professional support. 

This episode highlights the transformative power of honest conversations and being a "safe space" for both ourselves and others facing similar battles. 

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

This podcast episode "Start Mental Health Conversations Early" focuses on the importance of addressing mental health with children at a young age, helping to break the stigma surrounding mental illness and instill the understanding that mental health struggles should be treated with the same openness, care and understanding as "physical health" issues.

Our guest, T.J., shares his personal journey with mental health, describing his long battle with depression, anxiety, bipolar disorder, and PTSD, which began in his teens. After years of struggling in silence, T.J. reached a breaking point marked by suicidal thoughts and multiple attempts to take his own life. His experience eventually led him to seek professional help, which included therapy and medication.

A turning point in T.J.'s story occurs when he reflects on how his struggles affected his son, especially after hearing that his child had noticed his father's prolonged absences due to depression. This moment inspired T.J. to have a candid conversation with him about mental health. He wanted his son to understand that depression isn't a sign of weakness, but a medical condition that many people experience. T.J. emphasized the importance of talking about feelings, offering unconditional support, and educating children that it's okay to express emotions without shame.

T.J. believes that starting these conversations early can help children grow up with a healthy understanding of mental illness, reducing the stigma for future generations. He stresses that it's essential for parents to model open communication and to listen without judgment when children share their feelings.

The episode ends with a reminder that these conversations shouldn't be one-time events but ongoing dialogues, helping to create a culture where mental health struggles are no longer hidden or stigmatized. By fostering these discussions, parents can equip their children with the tools to understand and support themselves and others who may face mental health challenges.

Link to resources on depression in children: 
https://www.webmd.com/depression/qa/what-are-signs-and-symptoms-of-depression-in-children

https://my.clevelandclinic.org/health/diseases/14938-depression-in-children

https://www.hopkinsmedicine.org/health/conditions-and-diseases/depression-in-children

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

In this episode of Giving Voice to Depression, we explore the profound impact of generational trauma, particularly within Native American communities. Our guest Mark Powless discusses how historical trauma—stemming from events like land loss, and the forced assimilation through boarding schools—continues to affect Indigenous peoples today.

Mark reflects on his upbringing on the Oneida Reservation, where substance abuse, domestic violence, and other forms of trauma were normalized. It wasn't until he left the reservation for college that he began to recognize these issues as a reflection of deeper historical wounds. These traumas, often passed down through generations, have altered how Native people view themselves, their communities, and their place in the world.

Mark delves into the specific trauma caused by boarding schools, which sought to erase Indigenous culture and replace it with Western norms, often through physical, emotional, and sexual abuse. He shares the personal story of his great-grandfather, who was a victim of this system but never spoke about his trauma, a silence that hindered healing for subsequent generations. Mark also describes how this unresolved pain manifested in behaviors like anger and substance abuse.

A key moment in the episode is when Mark recounts how a seemingly small event—his son being told to cut his hair for school—triggered a flood of painful memories and realizations about the ongoing effects of cultural erasure. In Native American culture, long hair holds deep cultural significance, and cutting it is a symbolic act of severing ties with one's identity and community.

Mark emphasizes that healing from such trauma is an ongoing process that requires both individual and collective effort. He shares his own journey of healing through Indigenous practices, such as sweat lodges, and how he works to model a healthier approach to mental wellness for his children. Ultimately, Mark stresses the importance of acknowledging and discussing trauma as part of the healing process, both for individuals and for entire communities.

The episode underscores the importance of understanding generational trauma in order to break cycles of pain and promote healing. It also highlights the need for compassionate listening and patience in addressing the mental health challenges that arise from such deep-rooted wounds.

Links to more information, provided by Mark:
Oneida Nation Website  https://oneida-nsn.gov/
Resources Mark recommends to learn more: https://www.amazon.com/Sky-Woman-Lives-Roberta-Capasso/dp/1483443469
https://www.amazon.com/Boarding-School-Seasons-American-1900-1940/dp/0803264054
Healing the Soul Wound: https://www.youtube.com/watch?v=TKVTzJYyyRY

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

In the podcast episode "How Can We Support Veterans," co-hosts Terry and Dr. Anita Sanz focus on the mental health challenges faced by veterans and how society can better support them. Dr. Donald Sanz, a combat veteran and psychologist, shares insights from both his personal and professional experiences.

Key points discussed include:

1. Understanding Veterans' Experiences: Veterans come from diverse backgrounds and face unique challenges upon returning home. Many struggle with trauma and mental health issues, often feeling disconnected from society.
2. Support Strategies: The hosts emphasize three main ways to support veterans:
   • Listen: Be available to hear their stories when they're ready to share.
   • Observe: Pay attention to their behavior and mood to better understand their needs.
   • Encourage: Urge them to access available resources and services that can aid in their transition back to civilian life.
3. Community Involvement: Neighbors and coworkers can show support by welcoming veterans, expressing gratitude for their service, and making it clear that help is available.
4. Accessing Resources: Veterans often miss out on valuable resources during their transition. Families should familiarize themselves with local services to help veterans navigate medical, educational, and financial support.
5. Patience is Key: Reintegration takes time, and offering patience can be crucial as veterans adapt back to civilian life.

The episode aims to foster understanding and normalize conversations around veteran mental health, encouraging listeners to actively support those who have served.

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

 In the podcast episode "Veterans Mental Health Overview," we explore the mental health challenges faced by veterans, emphasizing the need for societal support and understanding. Our guest, Dr. Donald Sanz, a psychologist specializing in trauma, shares his experiences as a veteran and his transition into mental health care. He highlights the readjustment issues veterans encounter upon returning home, such as social reintegration, job transitions, and the need for self-structure.

Dr. Sanz explains that while not all veterans develop mental health conditions, post-traumatic stress disorder (PTSD) is a common issue, characterized by symptoms like intrusive memories, avoidance behaviors, mood changes, and heightened arousal. 

The episode underscores the importance of recognizing when functioning is affected, often noted by feedback from friends and family. The discussion aims to foster understanding and support for veterans, with a promise of further exploration of the specific things we as a society can do to better support and respect veterans, in the next episode. 

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

In this episode of "How Routines Can Support Your Mental Health," we explore the transformative power of routines in maintaining mental health, featuring guest Paul Marlow, a former athlete and mental health advocate. Paul shares his journey from a deep depression to recovery, emphasizing how structured morning and evening routines have been crucial for his mental well-being.

Paul discusses the importance of starting each day with small wins, such as making his bed, which builds confidence and sets a positive tone. He highlights the critical role of sleep, revealing how tracking his sleep patterns helped him understand and improve his rest, ultimately leading to better mental health.

The episode delves into Paul's specific routines, which include journaling, meditation, and mindful mornings without immediately reaching for his phone. Terry and Bridget echo the sentiment that even small accomplishments can have a significant impact on one’s mental state.

Additionally, Paul addresses the importance of therapy and self-care practices, like exercise and nutrition, framing them as essential components of a holistic approach to mental health. He encourages listeners to view therapy as a valuable tool for everyone, emphasizing that progress may include setbacks, but persistence is key.

Ultimately, the conversation underscores that everyone’s routines will differ, but finding what works for you—like Paul’s approach—can lead to improved mental health and a more fulfilling life.

https://weareneveralone.co/

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

In this episode of the "Giving Voice to Depression" podcast, we introduce guest Paul Marlow, who shares his journey through depression and mental health challenges. Paul, an athletic and confident individual, experienced a significant decline in his mental health after a series of traumatic events starting in 2017. He describes grappling with PTSD, anxiety, and profound feelings of emptiness, detailing how these conditions often went unnoticed by those around him.

Paul's story highlights the stigma associated with mental illness, as he illustrates how his outward appearance contradicted his internal struggles. He candidly recounts moments of despair, such as crying in the shower and feeling a complete lack of joy for years. Despite these challenges, Paul emphasizes the importance of honesty, both with oneself and others, in the healing process.

Throughout the discussion, Paul reflects on the transformative nature of his experience, acknowledging that while it was difficult, it ultimately led to personal growth and a deeper understanding of himself. He credits his recovery to establishing a morning routine, focusing on nutrition, exercise, and therapy, which helped him regain confidence and manage his mental health more effectively.

The episode concludes with an acknowledgment of the importance of open conversations about mental health and an invitation for listeners to learn more about Paul's methods in a future episode. Overall, the discussion aims to normalize the experience of depression and encourage individuals to seek help and share their stories.

Learn more about Paul and the resources he's created: https://weareneveralone.co/

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

We'd love to hear your feedback!

In the podcast episode "The Importance of Baby Steps," Terry and Dr. Anita Sanz discuss the profound journey of Jenni, a guest who battled nearly a decade of persistent depression following a series of traumatic life events. The conversation highlights the overwhelming nature of depression, which can make even small steps seem daunting. Jenni recounts her struggles, including chronic pain, the loss of loved ones, and a deteriorating marriage, emphasizing how these factors compounded her depression.

The episode emphasizes the significance of taking "baby steps" towards recovery, which Jenni began to implement as she sought to reclaim her life. Despite the challenges, she focused on small, manageable actions—such as reading uplifting memoirs, attending social events, and engaging in creative pursuits—that gradually helped her regain hope and energy. Ultimately, Jenni shares how these incremental efforts led her to a breakthrough, symbolized by finding a new home she refers to as her "house of peace."

Throughout the discussion, Terry and Anita stress the importance of self-care and maintaining hope, particularly for those currently struggling with depression. They highlight that while recovery is a long and challenging process, it is possible through consistent, small actions. The episode concludes with a message of encouragement, underscoring that joy and peace can emerge even after prolonged periods of darkness, and that listeners should believe in their potential for healing.

Jenni's Facebook page- Barefoot, Brave and Bold:  https://www.facebook.com/profile.php?id=61565516246115

https://recovery.com/
https://givingvoicetodepression.com/

Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
X (formerly Twitter): https://x.com/VoiceDepression
Dr. Anita Sanz's LinkedIn: https://www.linkedin.com/in/dr-anita-sanz-746b8223/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/