The Essence of Loss: Mourning the Person and the Symbol

By Alejandro Sanchez, Psy.D. Provisional Psychologist Licensee

When a romantic relationship ends, it’s like diving into a sea of emotions as deep and turbulent as grief itself. It’s a painful experience that not only leaves us mourning the loss of a significant other but also grieving the multifaceted aspects intertwined with the relationship itself.

In this blog post, I will try to delve into the complexities of heartache, understanding why the termination of a romantic bond can induce such profound sorrow and how psychotherapy can offer a beacon of hope amidst emotional pain and unintentional associations.

When a romantic relationship ends, the grief experienced extends beyond the mere absence of the individual. We mourn not only the person but also the myriad of memories, experiences, and symbols entwined with the relationship. Every shared moment becomes a relic of the past, leaving us to grapple with the void they once filled. The laughter shared in cozy cafes, the warmth of embraces on the couch as you binge-watch your favorite shows together, and the believed promises of forever– each fragment is a heartrending reminder of what once was.

The loss also extends beyond tangible memories to intangible facets deeply embedded within our psyche. The scent of a particular perfume, the melody or lyrics to a familiar song, or the taste of your favorite food together can trigger waves of sorrow, unraveling the intricate tapestry of emotions woven throughout the relationship. It’s not merely the person we mourn but also the essence of what they represent – love, companionship, belonging, and a shared future. The grieving process in the aftermath of a romantic breakup is further complicated by the myriad of associations intertwined with the relationship. Places once cherished become haunted by bittersweet memories, rendering them emotional jungles to navigate without a reliable compass. Strolls through your favorite farmers market or public park, once havens of shared memories, now echo with the reverberations of love lost.

Our minds are like powerful learning machines, often making associations without conscious intention. The sensory triggers embedded within our environment serve as constant companions in our journey of grief. The familiar scent of a loved one’s cologne or the texture of their favorite hoodie can evoke a storm of emotions, transporting us back to moments frozen in time. These associations not only intensify the grieving process but also saturate it with a sense of perpetual longing, a yearning for the comfort of familiarity amidst the chaos of loss. Having trouble associating everything around you with your ex-partner after a breakup is a natural and expected response to ending a romantic relationship. This difficulty arises from a combination of psychological and emotional factors inherent in the grieving process. Throughout a romantic relationship, we develop deep emotional connections with our partners. These connections intertwine with various aspects of our lives, including places, events, activities, and shared experiences. When the relationship ends, these emotional ties don’t simply vanish; instead, they linger, making it challenging to disassociate memories and emotions from the environments and objects once shared with the ex-partner.

Human memory is associative, meaning certain cues or triggers can evoke specific memories and emotions. In the aftermath of a breakup, everyday stimuli such as a blade of grass can serve as powerful triggers, instantly transporting you back to a time when you had a picnic with your ex-partner in the park. It is natural for these memory triggers to intensify feelings of sadness, longing, and nostalgia, further complicating the process of moving on.

We often establish routines and habits with our partners during a romantic relationship. From daily rituals to unique traditions, these routines become deeply ingrained in one’s lifestyle. Following a breakup, the absence of your partner disrupts these established patterns, steering us through a landscape of unfamiliarity and uncertainty. Adjusting to life without the presence of an ex-partner can be deeply painful and confusing because reminders of a past relationship continue to surface in the form of habitual actions and familiar surroundings. Romantic relationships are built upon a foundation of shared experiences, ranging from everyday moments like sharing some evening tea before bedtime to significant milestones like celebrating your partner’s job promotion or moving in together. These shared experiences become part of your identity as a couple and contribute to forming a shared narrative. After a breakup, you may struggle to reconcile your identity with the memories and experiences shared with your ex-partner. The emotional investment in these shared experiences can make it difficult to let go and move forward independently.

On top of mourning the past, people grappling with a breakup also mourn the loss of future plans and aspirations once shared with their ex-partner. Whether it’s dreams of traveling together, building a home, or starting a family, the dissolution of the relationship represents the shattering of these collective hopes and dreams. As a result, you may find it challenging to disassociate or disconnect your surroundings from the envisioned future you had planned with an ex-partner.

Illuminating the Path to Healing

In the wake of overwhelming heartache, the prospect of healing may seem distant and elusive. However, psychotherapy offers a guiding light amidst the darkness, providing a haven for individuals to work through their pain and embark on a journey of self-discovery.

As a therapist, I use several therapeutic modalities, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and psychodynamic therapy, to help my patients explore the complex emotions surrounding their breakup and develop coping strategies to navigate the tumultuous seas of grief and loss. I provide a compassionate presence, offering validation and support as my patients traverse the landscape of their emotions. Psychotherapy provides a space for individuals to reframe their narrative, shifting their perspective from despair to resilience and hope. Through introspection and self-reflection, patients can unearth the silver linings amidst the storm clouds of heartache, discovering newfound insights and strength in the face of hopelessness.

I work hard to equip my patients with invaluable self-care and emotional regulation tools, empowering them to cultivate a sense of agency in their healing journey. Whether through mindfulness practices or boundary-setting exercises, patients can nurture their emotional well-being and foster a sense of empowerment amidst their loss. The end of a romantic relationship is a journey through the depths of despair, encompassing the grieving of the person and the collection of associations intertwined with the relationship. However, the ending of a relationship can represent opportunity. An opportunity to reflect, learn, and grow. With the help of psychotherapy, we can navigate the complexities of heartache and embark on a journey of healing and self-discovery. While the scars of loss may linger, they serve as a testament to the resilience of the human condition, a beacon of hope amidst a tragic end.

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Capturing Lives: Unraveling Questions in “Pictures from Home”

By: Dr. Alejandro Sanchez, Provisional Psychologist Licensee- SARASOTA, FL Two weeks ago, I participated in an insightful panel discussion at the Keating Theatre in downtown Sarasota, delving into the memory play “Pictures from Home” by Sharr White (directed by Kate Alexander.) Inspired by Larry Sultan’s photo memoir with the same title, this stageplay presents a captivating blend of comedy and drama in its portrayal of family life. The focus is on Jean, Irving, and their son Larry, who documented their experiences through remarkable photographs. As the curtains rose, the play revealed itself not only as a clever and poignant story about an American family struggling to connect but also prompted deep reflection on the challenge of truly understanding the people closest to us.

Also, the play prompts us to question the very essence of photography—can a single photograph or a series of pictures ever completely depict reality? The play thrusts us into a story of perception, representation, and the inherent limitations of visual media. A photograph freezes a moment in time, but can it encapsulate the entirety of a person’s life, their complexities, and the intricate nuances that define their being?

Capturing Larry’s Parents

As Larry attempts to capture the lives of his parents, Irving and Jean, within the confines of their Southern California home, the limitations of his photography project become glaringly apparent. Throughout the play, we learn how a photograph provides a glimpse, a snapshot of a specific moment, but falls short of conveying the depth of experiences, emotions, and the evolving nature of identity over time. We learn that their lives are multifaceted, shaped by myriad experiences extending far beyond a single image’s frame. Larry’s journey to understand his parents unfolds as a perpetual one. It extends beyond frozen moments in photographs, requiring ongoing conversations, shared joys and challenges, and a deep dive into the layers of individual narratives. However, even with this continuous effort, true understanding remains elusive. Just like all humans, Larry’s parents are in a constant state of evolution, reshaped by new experiences and revelations.

The intricacies of relationships add another layer of complexity to this family drama. Beyond surface-level knowledge lies the necessity to explore perspectives, appreciate complexities, and accept the mysteries that may never be fully unraveled. Relationships are dynamic, influenced by communication, shared experiences, and the ability to empathize.

Memories as Vessels of the Past

Memories, often intertwined with photographs, emerge as subjective and selective narratives. They shape our perception of the past but may not capture the entirety of a person’s journey. Memories are filtered through emotions, biases, and interpretations, making them imperfect vessels for conveying the essence of someone else’s life.

Beyond Fragments to Understanding

In contemplating the elusive nature of proper understanding, the characters in the play grapple with the realization that photographs and memories, though valuable, offer mere glimpses. The essence of a life cannot be fully encapsulated through a single medium; it demands an ongoing, empathetic engagement with the ever-unfolding narrative of those we seek to understand. As we explore the profound questions embedded in “Pictures from Home,” we are reminded that the journey to understand the lives of those closest to us is not a destination but a continuous, evolving process. It calls for patience, empathy, and a willingness to embrace the complexities that make each life a unique and intricate tapestry.

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A Cinematic Leap into Cognitions and Emotions Part II

By: Alejandro Sanchez, Psy.D., Provisional Psychologist Licensee.

Welcome back to our blog series on the profound influence of film on our cognition and emotions. In our previous entry, we delved into the captivating neurological underpinnings of movie-watching, uncovering the intricate workings of our minds when immersed in cinematic experiences. Today, we embark on the next chapter of our exploration, shifting our gaze to the fascinating intersection of social and emotional aspects that drive movie-watching encounters. In this sequel to our blog series, we will delve deeper into the influence of movies on viewers by highlighting various approaches that shed light on the motivations behind consuming media, with a specific focus on films.

One prominent approach is the “uses and gratifications” perspective, which acknowledges that people have diverse motivations when watching films (Greenwood & Long, 2014). These motivations can range from seeking entertainment and diversion to gaining insights into the social world or forming emotional connections with characters. Essentially, these motivations can be summarized by the para-social interaction theory, initially proposed by Horton and Wohl in 1956. This theory explains the phenomenon of viewers experiencing a sense of interaction with on-screen performers, even though the relationship is one-sided and non-reciprocal (Hartmann & Goldhoorn, 2011).

Film consumption during adolescence serves multiple purposes, including mood management, exploration of identities, and validation of experiences. Movies also play a role in the developmental tasks of emerging adults by facilitating the creation of new prototypes for a more encompassing life experience, desired self-images, and feared self-images. In the early stages of studying film’s impact on emerging adulthood, researchers like Markus and Nurius (1986) proposed a theory that adolescents rely on film and media representations to shape their expectations and limitations regarding their future selves. This theory explains why surveyed adolescents were likelier to believe that being happy, attractive, and famous were attainable outcomes than being poor, unhealthy, or unhappy. These ideals were thought to be influenced by media portrayals that were observed and retained by adolescents.

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Building upon these theories, Steele and Brown (1995) developed a “media practice model” that suggests teenagers do not passively accept media images and messages. Instead, they actively make deliberate decisions that influence their selection, interpretation, and adoption of media and film ideals. Recent research has expanded on these concepts and found that self-serving biases can be adaptive and motivating when the gap between one’s actual self and ideal self is flexible. Adolescents may find solace and affirmation by connecting with film characters who resonate with their experiences.

Previous research has primarily focused on movie themes and their ability to evoke emotions in viewers, particularly negative emotions like fear and sadness. One intriguing finding suggests that exposure to movies depicting hardship or loss can reduce viewers’ unease about their problems, as the problems portrayed in the movies may appear less daunting. Additionally, studies have revealed that exposure to “darker” films exploring death and destruction can help individuals cope with their anxieties surrounding mortality by allowing them to overcome threats vicariously from a safe distance (Greenwood & Long, 2014).

Greenwood and Long (2014) integrated various ideas from prior research to understand how individuals attribute personal significance to movies and uncover film’s social and emotional power. They conducted a study involving emerging adults, asking them to identify a memorable film and explain its meaningfulness. The researchers hypothesized that these meaningful movies might be viewed multiple times, evoke mixed emotions (particularly in films with somber themes), and be associated with life transitions and notable events. The study reported on critical aspects of movie viewing experiences, including emotional valence, social context, and frequency of viewings. It also explored psychologically significant schemas that films seemed to activate. The researchers identified three main themes and subthemes that distinguished most viewing experiences: life lessons, character connections, and social relationships (Greenwood & Long, 2014). Contrary to the aforementioned hypothesis, the findings revealed that memorable movies predominantly elicited positive and mixed emotions. Additionally, only one-third of the participants reported that their memorable movie was linked to significant life events.

The study findings revealed interesting patterns regarding participants’ movie preferences and the impact of these movies on their lives. Dramatic movies were the most chosen genre, indicating a preference for emotionally engaging narratives. Furthermore, many participants reported watching their selected movie multiple times, suggesting a desire for repeated experiences. Most participants stated that the initial viewing of their chosen movie had a profound emotional impact on their lives. Importantly, this initial impact was found to be significantly associated with the perception of ongoing emotional impact. This suggests that the emotional resonance experienced during the first viewing can shape how individuals perceive and be affected by the movie over time.

Regarding the themes that emerged from the participants’ descriptions, the most prevalent theme was life lessons. Several subthemes were identified within this theme, including inspiration, social comparison, coping, and negative contemplation. These findings suggest that viewers often seek meaningful insights and personal growth through their chosen movies. The second most frequent theme was character connections, particularly associated with repeated viewings. This suggests that viewers develop strong emotional bonds with certain characters, prompting them to revisit the movie to reconnect with those characters. Within the theme of social relationships, the subthemes of joy and gratitude were the most prominent. This indicates that viewers derive joy and a sense of gratitude from the social connections forged through shared movie experiences. It is worth noting that the movies recalled by the participants in this study were likely influenced by factors such as recent popularity, box office success in the previous decade, target audience preferences (teenagers and young women predominated in the sample), or other developmental considerations (Greenwood & Long, 2014).

When Roger Ebert stated, “The movies are like a machine that generates empathy,” he expressed the idea that films have a unique ability to evoke and cultivate empathy in viewers. Ebert recognized that movies possess a powerful mechanism for connecting audiences with the experiences, emotions, and perspectives of the characters depicted on screen. In lab settings, movies have been used as a remarkable tool to inspire and influence while generating empathy, compassion, and commitment. Movies profoundly impact physicians, inspiring them to become better doctors by fostering empathy, compassion, and a more robust dedication to patient care (Shapiro & Rucker, 2004). This influence also extends to medical students, as highlighted by Shapiro and Rucker’s study revealing that movies serve as a crucial source of knowledge for 2nd-year medical students, particularly in understanding electroshock therapy. Additionally, researchers suggest that watching movies can effectively trigger the Don Quixote Effect—an ability to perceive one’s life in a broader and more significant context.

Another explanation for empathy comes from the concept of embodied simulation, introduced by Vittorio Gallese. Embodied simulation involves neural firing patterns known as semantic pointers, which encode sensory, motor, and emotional information. For instance, an insult consists of the words spoken and encompasses the accompanying tone of voice, facial expression, and offensive gestures. When empathizing with a character who experiences embarrassment or insults, individuals engage in a mental simulation, allowing them to directly comprehend the emotional impact of being insulted. This process helps foster a deeper understanding of the hurtful nature of such experiences.

By immersing ourselves in movies’ narratives and visual storytelling, we can form emotional connections with the characters and gain insights into their lives, struggles, and triumphs. This process of identification and understanding allows us to step into the shoes of others and see the world from their vantage point. It encourages us to relate to their joys, sorrows, fears, and hopes, even if their circumstances differ. Through the cinematic medium, with its combination of visuals, sound, performances, and storytelling, movies can transport us into different lives, cultures, and situations. They can awaken our empathy and expand our understanding of the human experience.

In essence, Ebert’s statement suggests that movies function as a mechanism or tool that activates and enhances our capacity for empathy. They bridge the fictional world portrayed on screen and our reality, enabling us to develop a deeper sense of connection and compassion for others.

Reference List

Greenwood, D., & Long, C. R. (2014). When Movies Matter. Journal of Adolescent Research, 30(5), 625-650. doi:10.1177/0743558414561296

Hartmann, T., & Goldhoorn, C. (2011). Horton and Wohl revisited: Exploring viewers’ experience of parasocial interaction. Journal of communication, 61(6), 1104-1121.

Markus, H., & Nurius, P. (1986). Possible selves. American psychologist, 41(9), 954.

Shapiro, J., & Rucker, L. (2004). The Don Quixote Effect: Why Going to the Movies Can Help Develop Empathy and Altruism in Medical Students and Residents. Families, Systems, & Health, 22(4), 445–452. https://doi.org/10.1037/1091-7527.22.4.445

Steele, J. R., & Brown, J. D. (1995). Adolescent room culture: Studying media in the context of everyday life. Journal of youth and adolescence, 24(5), 551-576.

A Cinematic Leap into Cognitions and Emotions Part I

By: Alejandro Sanchez, Psy.D., Provisional Psychologist Licensee.

Welcome to the first entry in our three-part blog series exploring how movies can profoundly impact our thoughts and emotions. It is no secret that movies can powerfully influence how we feel and think. They engage our senses, feelings, and imagination in a way that few other forms of media can. Research and therapeutic settings have found that movies elicit emotions effectively (Greenwood & Long, 2015). This is partly due to their immersive qualities, which can enhance our responses to emotional stimuli (Gross & Levenson, 1995). Through the experience of watching a movie, our attention is captured, and a series of cognitive, perceptual, and emotional processes are activated.

Filmmakers use various cinematic techniques, such as montage, continuity editing, and close-ups to immerse and captivate audiences while watching movies. These techniques impact how viewers respond to movies cognitively and emotionally (Hasson et al., 2008). However, it still needs to be fully understood how these techniques engage our cognitive processes and drive our attention, thoughts, and feelings (Shimamura, 2013). With the rise of psychocinematics, there has been increasing curiosity about the psychological underpinnings of a viewer’s movie-watching experience (Shimamura, 2013). In the following two entries in this blog series, we will explore how movies affect our emotions and thoughts and how they can be used in research and therapeutic settings.

Your Brain at the Movies

Functional magnetic resonance imaging (fMRI) technology has allowed researchers to observe brain activity during movie watching, providing insights into how our brains process films. During movie watching, various brain circuits are activated in mental processes like vision, memory, language, emotion, and decision-making. Studies have shown that individuals are often absorbed into movies, feeling as if they are part of the scenes themselves. This suggests that movies require the whole brain to work together to understand the plot and follow the narrative.

Neuroscientists have coined the term neurocinematics to investigate the neural underpinnings of movie watching. Using a statistical method called “inter-subject correlations” (ISC), researchers like Uri Hasson have analyzed how different movies evoke coherent brain responses in participants. In a study by Hasson et al. (2008), participants watched four movie clips while their brains were scanned in an fMRI machine. The results showed that not all movies elicited the same level of coherent brain activity, with some inducing more brain activity in more participants than others.

The Hasson et al. (2008) study observed brain activity during movie watching and asked participants to view four clips. These clips consisted of a T.V. episode of Alfred Hitchcock’s Bang! You’re Dead (1961), the opening 30 minutes of The Good, the Bad, and the Ugly directed by Sergio Leone (1966), an episode of Curb Your Enthusiasm, and a one-take shot of people walking around Washington Square Park near New York University. Participants watched these clips while the fMRI scanned their brains as they lay on their backs in an MRI scanner (Hasson et al., 2004). The video clips were shown with an LCD projector on a screen behind the participants’ heads and were viewed through a mirror displayed over their eyes. 

Bang! You’re Dead evoked coherent brain activity in over 65% of the cortex. A clip from The Good, Bad, and the Ugly elicited coherent activity in 45% of the cortex but much less than (18%) for Curb Your Enthusiasm. Finally, the unedited, one-take segment-of-reality video induced high ISC in a small fraction of the cortex (less than 5%). Less activity was detected in a T.V. episode of Curb Your Enthusiasm and in a single-take video clip of people walking around Washington Square Park. These findings indicated that some movies involve similar brain processes in all subjects, whereas others are less successful (Hasson et al., 2008). 

The unedited clip evoked less ISC than Bang! You’re Dead and The Good, the Bad, and the Ugly, mainly in brain regions beyond those concerned with basic sensory processing of visual and auditory information (Hasson et al., 2008). These findings indicate that more than a simple video clip of people walking around Washington Square Park is required to activate participants’ brain activity. One reason could be the need for a directorial aim or intervention from a filmmaker in the unedited one-shot. Nevertheless, Hasson et al. (2008) proposed that the four clips contrast in their level of aesthetic control, and the results express significant implications for filmmakers and film theory. The Hitchcock clip was able to elicit many responses from many different brain regions by turning them on and off at the same time across all participants. This is a powerful indicator of Hitchcock’s masterful ability to manipulate audiences’ imaginations through suspense and visually unique cinematic language.

Understanding Neurological Pathways in the Emotional Processing of Film

The “limbic system theory,” proposed by Paul D. MacLean in 1955, suggests an extensive neural network within the human brain governs emotional processing and suppression. Despite the theory’s long-standing status, ongoing debates about its validity and the specific brain regions involved continue to this day. However, researchers have reached a consensus that the limbic system comprises four main parts: the hippocampus, hypothalamus, amygdala, and thalamus. These structures are located in a horseshoe-shaped formation along the border of the cortex and occupy a significant portion of the brain, making them easier to visualize with fMRI.

Understanding the function and placement of these four parts is crucial when considering aspects such as emotional suppression, regulation, and reappraisal. Technological advancements have made it possible to identify the foci of activation in the brain under different laboratory conditions, and this has shed light on the neurobiological aspects of emotions and cognitions.

Karama, Armony, and Beauregard (2011) conducted a study using fMRI technology to examine the neural pathways thought to make up the limbic system. The study included 20 healthy male participants who were scanned while watching film excerpts aimed at inducing different emotions. The primary objective of the study was to observe how the various parts of the limbic system react during three distinct emotional states: disgust, amusement, and sexual arousal. The researchers used visual data obtained from fMRI scans to identify the areas of the brain that were most active during the study. The participants watched film excerpts containing scenes of mutilation to elicit disgust, comedy films to elicit amusement, and visual clips of male/female sexual interaction to elicit sexual arousal. A neutral condition was also included to establish a baseline for comparison purposes. The neutral condition involved watching film excerpts that depicted mundane human activities such as carpentry.

The findings of the study indicated the existence of a broader neural network (the limbic system) involved in the processing of emotional and visual stimuli. Certain areas within the cortex and limbic system demonstrated increased activation during the three emotional conditions compared to the neutral condition. This suggests that the limbic system is involved in emotional processing and regulation. Furthermore, greater activation during the emotional clips suggests a potential direction for future studies examining selective attention. Overall, this study provides valuable insights into the neural mechanisms of emotional processing and regulation within the limbic system concerning movie-watching. 

Understanding neurological pathways in the emotional processing of movie-watching is a crucial research area. A film can drive an individual’s emotions by instilling suspense, laughter, sadness, fear, and astonishment along the way. Through exploring the current literature surrounding how movies impact cognitions, future blog entries aim to provide more insights into why movies are a powerful vehicle of emotion elicitation, their social impact, and how they can be a helpful supplemental tool in the therapy room. 

References

Beauregard, M., Paquette, V., & Levesque, J. (2006). Dysfunction in the neural circuitry of emotional self-regulation in major depressive disorder. Neuroreport, 17(8), 843-846.

Bear, M. F., Connors, B. W., & Paradiso, M. A. (Eds.). (2007). Neuroscience (Vol. 2). Lippincott Williams & Wilkins.

Berg-Cross, L. C. (1990). Theory and application/L. Berg-Cross, P. Jennings, R. Baruch. Psychotherapy in Private Practice, (8), 1.

Brody, A. L., Barsom, M. W., Bota, R. G., & Saxena, S. (2001, April). Prefrontal-subcortical and limbic circuit mediation of major depressive disorder. In Seminars in clinical neuropsychiatry (Vol. 6, No. 2, pp. 102-112).

Corr, K. (2008). Movie therapy: Do you believe in the healing power of film? The Telegraph. Retrieved from http://www.telegraph.co.uk/news/health/3330249/Movie-therapy-Do-you-believe-in-the-healing-power-of-film.html

Dermer, S. B., & Hutchings, J. B. (2000). Utilizing Movies in Family Therapy: Applications for Individuals, Couples, and Families. The American Journal of Family Therapy, 28(2), 163-180. doi:10.1080/019261800261734

Fredrickson, B. L., & Levenson, R. W. (1998). Positive emotions speed recovery from the cardiovascular sequelae of negative emotions. Cognition & emotion, 12(2), 191.

Gallese, V., & Guerra, M. (2012). Embodying movies: Embodied simulation and film studies. Cinema: Journal of Philosophy and the Moving Image, 3, 183-210.

Greenwood, D., & Long, C. R. (2014). When Movies Matter. Journal of Adolescent Research, 30(5), 625-650. doi:10.1177/0743558414561296

Gross, J. J., & Levenson, R. W. (1995). Emotion elicitation using films. Cognition & emotion, 9(1), 87-108.

Hasson, U., Landesman, O., Knappmeyer, B., Vallines, I., Rubin, N., & Heeger, D. J. (2008). Neurocinematics: The neuroscience of film. Projections, 2(1), 1-26.

Karama, S., Armony, J., & Beauregard, M. (2011). Film excerpts shown to specifically elicit various affects lead to overlapping activation foci in a large set of symmetrical brain regions in males. PloS one, 6(7), e22343.

Lampropoulos, G. K., Kazantzis, N., & Deane, F. (2004). Psychologists’ use of motion pictures in clinical practice. Professional Psychology: Research and Practice, 35, 535–541.

Lévesque, J., Eugene, F., Joanette, Y., Paquette, V., Mensour, B., Beaudoin, G., … & Beauregard, M. (2003). Neural circuitry underlying voluntary suppression of sadness. Biological psychiatry, 53(6), 502-510.

Lévesque, J., Joanette, Y., Mensour, B., Beaudoin, G., Leroux, J. M., Bourgouin, P., & Beauregard, M. (2004). Neural basis of emotional self-regulation in childhood. Neuroscience, 129(2), 361-369.

Rogge, R. D., Cobb, R. J., Lawrence, E., Johnson, M. D., & Bradbury, T. N. (2013). Is skills training necessary for the primary prevention of marital distress and dissolution? A 3-year experimental study of three interventions. Journal of Consulting and Clinical Psychology, 81(6), 949.

Shapiro, J., & Rucker, L. (2004). The Don Quixote Effect: Why Going to the Movies Can Help Develop Empathy and Altruism in Medical Students and Residents. Families, Systems, & Health, 22(4), 445.

Shimamura, A. P. (Ed.). (2013). Psychocinematics: Exploring cognition at the movies. Oxford University Press.

Shimamura, A. P., Cohn-Sheehy, B. I., Pogue, B. L., & Shimamura, T. A. (2015). How attention is driven by film edits: A multimodal experience. Psychology of Aesthetics, Creativity, and the Arts, 9(4), 417-422. doi:10.1037/aca0000025

Shimamura, A. P., Cohn-Sheehy, B. I., & Shimamura, T. A. (2014). Perceiving movement across film edits: A psychocinematic analysis. Psychology of Aesthetics, Creativity, and the Arts, 8(1), 77-80. doi:10.1037/a0034595

Visch, V. T., Tan, E. S., & Molenaar, D. (2010). The emotional and cognitive effect of immersion in film viewing. Cognition & Emotion, 24(8), 1439-1445. doi:10.1080/02699930903498186

6 Ways to Cope with Holiday Burnout

By Alejandro Sanchez, Psy.D., Provisional Psychologist Licensee- ‘Tis the season for joy and giving, but it is also the season for ensuring the house is clean, excessive spending, preparing large feasts, making sure you pick out the ‘right’ gift and planning endless holiday activities. While this season is meant to bring feelings of love and cheer, the holidays can also cause unwanted stress and low mood in a time intended for happiness—and we are here to inform you that feeling this way is perfectly normal. There are various reasons why the holiday season can be overwhelming for many.

According to the American Psychological Association, 38% of participants surveyed reported their stress increased during the holiday season, which can lead to physical illness, depression, anxiety, and substance abuse. Some factors that negatively impacted the participants during the holiday season were lack of time, financial pressure, gift-giving, and family gatherings.

However, there are ways to prevent holiday burnout and manage some of the increased stress of the holidays. We’ve identified everyday stressors this time of year and six helpful stress management strategies to address them.

A helpful start is recognizing that unwanted build-up of stress and realizing that we have more control than we think.

Plan accordingly.

Between family get-togethers, ugly Christmas sweater parties with friends, and white elephant gift exchanges with co-workers, it is natural to feel overwhelmed by the infinite pile of upcoming events. It would help if you planned what activities you could attend realistically without feeling like you’re spreading yourself too thin. If you’re hosting a holiday event, develop a to-do list to help you stay organized. Creating a budget and committing to it can also help you prepare for how much you can responsibly spend and avoid guilt for overspending this season.

Establish healthy boundaries.

Even if they are jolly and fun, holiday activities can create increased stress and leave us feeling overwhelmed rather than fulfilled. With holiday commitments, it is perfectly OK to kindly say ‘no’ now and again to some events. Be realistic about what you can handle and say no when it’s too much. Prioritize the most meaningful activities and commit to what you want to do. Recognizing your limits and establishing boundaries is an effective way to relieve some stress and prevent holiday burnout.

Make healthy choices.

The holidays have an uncanny ability to ruin our healthy habits. Overdoing it on spiked eggnog and latkes during this time of year is expected. It is important not to judge yourself for indulging in holiday delicacies. However, be mindful that mixing a packed schedule with alcohol, sugary treats, and probably a lack of sleep might exacerbate anxiety and low mood for some. Gently limit how much sugar you eat and feed your body balanced food as much as possible. Be sure to schedule time for exercise and moving your body. Exercise is an effective and sustainable way to help your body process and release stress hormones.

Engage in quiet time for yourself.

During the holidays, it can be normal to forget your needs and engage in behaviors that aggravate your stress. Checking in with yourself and prioritizing when you can decompress and recuperate is crucial. Taking a nap or scheduling time to do things you enjoy allows us to engage in quiet time to reinvigorate. Read a book. Watch a film in your queue. Allow yourself to sit down for 10 minutes with a guided meditation app. Give yourself time to recover between holiday parties, travel schedules, work assignments, and gift shopping.

Honor your routine.

A great way to prevent additional holiday stress is to continue engaging in your regular daily routine. If a typical day starts with making yourself a double espresso and catching up on the morning news, keep it from your routine. If you exercise every day at a specific time, do not skip it. Routines are a simple but powerful way to help you stay focused and relaxed.

Be present with the people you love.

Connection with our loved ones does not happen by osmosis. Our small and deliberate choices nurture deep relationships with the people around us. Even with all the unwanted stress, the holiday season can bring, it can still be an opportune time to connect with your loved ones and express gratitude with intention and purpose.

Dr. Sanchez works with individuals and families to find better ways to resolve conflict and communicate better. Call Davenport Psychology today to schedule with Dr. Sanchez 941-702-2457.