Managing Your Holiday Mental Health
Let’s face it: the holidays can be hard. As much as we want the magic of the season to come alive, holiday mental health challenges, stress, and life challenges get in the way of that.
You know that feeling of dread, stomach ache, or tension you experience during the holidays? You are probably feeling holiday stress, which generally refers to the feeling of overwhelming pressure and anxiety that can occur during the holiday season. Those feelings are normal because the holiday season can be a stressful time. Common triggers of holiday stress include:
Financial strain.
Family dynamics and conflicts.
Overpacked schedules and social obligations.
Feelings of loneliness or grief
Seasonal Affective Disorder
Tips to Managing Holiday Mental Health & Stress
Managing holiday stress looks like managing any other stressful time of year, except with a little more snow sprinkled on top. If you are feeling stressed, or experiencing Seasonal Affective Disorder due to the short days and long nights, keep the following tips in mind.
Set Boundaries:
It’s okay to politely say no to invitations. You don’t need to attend every holiday party.
Limit time with challenging family members during those family get-togethers.
Lower your expectations for holiday gatherings, and you won’t be so disappointed if they don’t turn out quite so merry.
Prioritize Self-Care:
Schedule downtime and relaxation time during the holidays. They are just as important as those holiday gatherings and essential for avoiding burnout.
Maintain healthy eating and exercise habits throughout the season, especially with all those tempting holiday sweets around.
Keep moving your body, even if all you want to do is cuddle on your couch and watch the winter weather outside.
Drink enough water throughout the winter months because staying hydrated is important all year long.
Acknowledge your grief; don’t just push it down because everyone else wants to be merry and bright.
Financial Planning:
Keep your gifts budget-friendly if finances are a cause of holiday stress. Create a budget and stick to it. Here are a few ideas to get you started:
DIY gifts for others
Shop small, look for deals
Think about practical essentials
Hunt for vintage or second-hand finds
Mindfulness Techniques:
Try deep breathing exercises throughout the day. Common breathing techniques include box breathing, Alternate nostril breathing, Lion's breath, 4-7-8 breathing, etc.
Try gratitude journaling, gratitude notes, or gratitude lists.
Show yourself self-compassion; you deserve love too.
Connect with others:
Think about family, friends, support groups, and community events that bring you joy. If you aren’t sure where to start, start here:
NAMI support groups
Grief support groups
Meetups
Eventbrite
Think of ways to volunteer or contribute to the community. There are lots of ways to give back this time of year.
Dealing with Grief and Loneliness During the Holidays
Let’s face it: when you’ve lost someone you love, the holidays are a constant reminder of their absence. Dying is a part of life, but that doesn’t make it easy to deal with during the holiday season. If you are struggling with grief and loneliness this time of year, remember that it’s okay to cry. It’s okay to miss someone. It’s okay to grieve. Even during the holidays. Here are a few suggestions to keep in mind this time of year:
Honor lost loved ones with old traditions.
If a lost one was big on traditions, keep some of them alive when they’re gone. You can also light a candle or bring in a special ornament in their memory. It’s okay to keep their memory alive by sharing stories and cooking the dishes they always cooked for the season. Make it a point to visit their grave site, if possible, and bring some of those traditions with you.
Create new traditions.
Creating new traditions for new chapters of life is just as important as keeping old ones alive. Life changes, and we want to honor that by embracing the new. Perhaps a new loved one has their own traditions to celebrate together. Also, think about traditions you always wanted to try but never had the chance. Make that gingerbread house you always wanted to make as a kid, get the matching PJs, and embrace new trends to keep busy, especially if you’re feeling low.
Get support during the holidays.
No matter where you are located, there is support available. Griefshare.org breaks down grief support group options by location. Here in Las Vegas, community grief support groups include Adams Place and Nathan Adelson Hospice.
Your Mental Health Matters, Even During the Holidays
Life doesn’t stop for the holiday season, and neither do mental health challenges. If you are struggling to manage your holiday mental health, it’s okay not to be merry this season. Reach out for support, remember that you are not the only one feeling low right now, and ask for help if you need it. For a helpful tip sheet on ways to minimize holiday stress, download the free National Alliance on Mental Illness (NAMI) pdf here. Other helpful resources to keep in mind include:
Wishing you a warm and peaceful holiday season.
