Looking forward to the holidays? The holidays are a season to celebrate joy and gratitude with loved ones. However, for some, this time of year can also bring feelings of stress, anxiety, or even grief, loss, and isolation. These emotions may feel heightened during the holiday season and seeking out ways to manage them may feel overwhelming.
The National Alliance on Mental Illness (NAMI) reports that 64% of individuals with mental health conditions feel their symptoms intensify during the holidays. Remember, you don’t have to navigate mental health challenges alone—here are a few tips that may help:
Manage Holiday Expectations: Fantasizing about how loved ones should behave during the holidays doesn’t remove the reality of family dynamics. You can’t control other people, learning to adjust your expectations can feel empowering and reduce your stress.
Embracing Your "Holiday Spirit" or Not: It’s ok to not feel enthusiastic about the holidays. It’s helpful to remember to take the time to recognize those feelings. If possible, surround yourself with people who feel the same; learn about other traditions or create new ones.
Manage Your Time: Making a schedule and prioritizing your time can help reduce feelings of being overwhelmed. It’s ok to not participate in all holiday activities or fit them into your schedule.
Pay Attention to Your Emotions: Recognizing any mood changes during the holidays and as the seasons change is important. Seasonal affective disorder, or SAD, is a condition in which some people experience a significant mood change when the seasons change. SAD is not considered a separate disorder but is a type of depression (SAMHSA). If experiencing any symptoms, talk to your therapist and health care provider about available treatments. For resources and crisis hotlines, click here.
Connect with Community
Seek support: The holidays can heighten feelings of loneliness and isolation. Finding community through meetups, clubs, community centers, volunteering, faith-based communities, and many others can positively impact your mental health. If seeking support is challenging, please visit here to identify resources.
Give back: Volunteering benefits others and yourself. Supporting those in need can ease feelings of loneliness or isolation while strengthening your connection to your community.
Practice Self-Care
Exercise daily: Don’t forget to set aside time for exercise or try a new physical activity during the holidays—staying active each day can be a powerful way to reduce stress.
Eat well: While it can be challenging during the holidays, maintaining a balanced diet can help stabilize your mood. Try to enjoy treats and alcoholic beverages in moderation to avoid fatigue and any potential feelings of guilt or regret.
Take time for yourself: Prioritizing self-care looks different for everyone. It could mean reading a few pages each day, exercising, spending time in nature, taking a nap, knitting or crocheting, or practicing meditation. If you’re searching for a new book to enjoy, take a look at these top recommendations from our therapists here.
Avoid Alcohol and Drugs: Alcohol and drug use can increase stress levels, especially during the holidays. Creating a plan to manage social events and cope with challenging emotions can help reduce the risk of substance use.
Create a Holiday Budget: Holiday spending doesn’t have to lead to debt! Stick to a realistic budget and focus on the joy of celebrating with loved ones, rather than overspending.
Support Others: A simple call or text can make a big difference! Reach out to friends and family who may be having a tough time during the holidays—it shows you care and reminds them they’re not alone.
Embrace Joy and Gratitude: Finding moments of joy and gratitude during the holidays can help alleviate stress. It's okay to reflect on happy memories while also acknowledging feelings of sadness. Practicing gratitude or creating your own holiday traditions can uplift your spirits and bring comfort during this time.
Resources
Bommersbach, T. (2023, November 27). Supporting your mental health during the holiday season. SAMHSA. https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season
Holiday blues: Managing your mental health during the holidays. (n.d.) TrueCare. https://truecare.org/blog/holiday-blues-managing-your-mental-health-during-the-holidays/
Howard, L. (2022, December 19). 7 tips for managing your mental health during the holidays. UC Davis Health.
Maintaining mental health during the holiday season. (n.d.). NAMI California.
McLean’s guide to managing mental health around the holidays. (n.d.). Mass General Brigham McLean. https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays
Mental Health First Aid USA. (2023, December 19). Managing your mental wellbeing during the holiday season. Mental Health First Aid. https://www.mentalhealthfirstaid.org/2023/12/managing-your-mental-wellbeing-during-the-holiday-season/
Seasonal affective disorder (SAD). (n.d.). SAMHSA. https://www.samhsa.gov/mental-health/seasonal-affective-disorder
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