Maintaining Mental Health During the Holiday Season
The holiday season, while often associated with joy and celebration, can also bring stress, anxiety, and emotional strain. Balancing expectations, managing family dynamics, and staying on top of busy schedules can take a toll on mental well-being. A NAMI study revealed that 64% of people with mental illness report that the holidays make their conditions worse. Here are essential tips for maintaining your mental health and finding balance during this time of year.
1. Acknowledge Your Feelings
It’s okay to feel a range of emotions during the holidays. Not everyone finds this time joyous, and it’s natural to feel sadness or stress. Allow yourself to acknowledge your emotions and understand that experiencing mixed feelings is normal.
2. Set Realistic Expectations and Create a Plan
Avoid the pressure to create a “perfect” holiday experience. Recognize that not everything needs to be flawless and that imperfections are part of the experience. Setting realistic expectations for yourself and others can reduce stress and help you enjoy the present moment. This plan may include calling a friend or family member, going for a walk, engaging in an activity that brings joy, or watching a favorite movie. Having a plan ahead of time can help ensure difficult moments are more manageable.
3. Manage Your Time, Limit Commitments, and Set Boundaries
Holiday commitments can pile up quickly, leading to feelings of overwhelm. To counteract this, create a list of priorities. Delegate tasks when possible and don’t be afraid to say no to additional responsibilities that may add to your stress. Family dynamics can be complex; acknowledge them and accept that you can only control your role. If needed, find ways to limit your exposure.
4. Set a Budget and Stick to It
Financial concerns are a common source of holiday stress. Plan your holiday budget in advance and stick to it. Remember that meaningful gifts do not need to be expensive—handmade items or acts of service can be just as impactful.
5. Take Care of Your Physical Health
Maintaining a healthy routine of exercise, balanced meals, and sufficient sleep is crucial. Physical health plays an integral role in mental well-being, and regular physical activity can help reduce feelings of stress and boost your mood.
6. Stay Connected with Support Networks
Reach out to friends, family, or community groups for support. Sometimes just having a conversation with someone who understands what you’re going through can make a big difference. Don’t hesitate to seek professional help if needed.
7. Practice Mindfulness and Relaxation Techniques
Take a few moments each day to practice deep breathing, meditation, or other relaxation techniques. These practices can help center you and provide relief from the hustle and bustle of the season.
8. Avoid Overindulgence
It can be tempting to use food or alcohol as a way to cope with stress. Be mindful of your consumption habits and strive to maintain a healthy balance. Overindulgence can often lead to feelings of guilt or exacerbate anxiety.
9. Create Time for Yourself
Amidst the holiday rush, carve out time for self-care. Whether it’s reading a book, taking a walk, or simply enjoying a quiet moment, making time for yourself can help recharge your mental energy.
10. Maintain or Seek Therapy
If you’re feeling overwhelmed, it may be time to reach out to your mental health professional. They can help you identify specific triggers and create an action plan to manage them. If you’re already seeing a therapist, continue with your sessions for consistent support.
The holiday season may come with its challenges, but by being proactive and mindful, you can navigate this time with greater ease and protect your mental well-being. Remember, it’s not just about managing stress but also finding joy and meaning in moments that matter most to you.
Seeking Help and Support
You are not alone. Here are resources that can help:
SAMHSA’s National Helpline — 1-800-662-HELP (4357). A confidential, free, 24-hour-a-day, 365-day-a-year information service for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
FindSupport.gov — An online guide that helps people navigate common questions when starting their journey to better behavioral health.
FindTreatment.gov — A confidential and anonymous source of information for persons seeking treatment facilities in the United States or U.S. Territories for substance use/addiction and/or mental health problems.
988 Suicide & Crisis Lifeline — If you or someone you know needs immediate support, contact the 988 Suicide and Crisis Lifeline. Simply call or text 988 or chat at 988lifeline.org.
Veterans Crisis Line — Reach caring, qualified responders with the Department of Veterans Affairs. Dial 988 and press 1 for support.
If you are in the Southern Oregon area and looking for counseling services, you can reach out to start your mental health journey with Rising Phoenix Counseling below.
