If you’re prone to feelings of loneliness, isolation, fatigue, or loss during this time of year, you’re not alone. According to the National Institute of Mental Health (NAMI), 64% of people experience the “holiday blues.” The temporary nature of the anxiety and depression triggered by the holidays differentiates it from clinical anxiety and depression, but it’s just as real. The good news is there are things you can do to manage your symptoms and make the most of the holidays. Take a look below at the following 8 tips for optimizing your mental health this holiday season and beyond.
#1. Be honest with yourself
Self-awareness is an important factor when it comes to mental health. But many of us slip into the trap of thinking we “should” feel a certain way during the holidays instead of acknowledging what we do feel. Remember, everyone experiences ups and downs, and it’s normal not to feel happy and joyful at every minute. The more honest you are with yourself, the better equipped you’ll be to manage your mental health during the holiday season.
#2. Practice self-care
Self-care means taking an active role in your health and wellbeing. If your hectic holiday schedule means skipping the gym, eating on the run, and missing your weekly walk with your best friend, you may need to slow down. Daily self-care is crucial, especially during times of high stress. Rather than bumping self-care tasks from your schedule, try adding a few. Book a massage or get outside for your favorite hike. That extra little bit of time for yourself might be just what you need to stay in good spirits through holiday season.
#3. Set comfortable limits
Let’s face it. The holidays don’t always bring out the best in our family members—or ourselves. Personality clashes, old resentments, and petty jealousies can rise at family gatherings, triggering unwanted emotions and throwing us off center. When planning family time over the holiday season, you can minimize the impact of dysfunctional dynamics by setting clear boundaries for yourself. For instance, you may want to stay for three days with your family instead of a full week. Or ask your sister to host the holiday dinner this year. Whatever you decide, be realistic about what will and won’t work for you, and communicate it calmly. Not everyone is guaranteed to be happy with your decisions, but your mental health is a priority.
#4. Spend quality time with loved ones
The holidays are a time of togetherness and connection, but that doesn’t have to mean filling your calendar with parties and large gatherings. Small, intimate get-togethers can be just as enjoyable, and might even do more to strengthen bonds between you and your loved ones. Take some time to celebrate with the people you care about. Ask a friend to lunch. Make cookies with your children. Schedule a holiday movie date with your spouse. Quiet and simple pleasures are some of the best life has to offer.
#5. Keep it simple
Most of us try to do way too much during the holidays, causing intense stress and putting unnecessary pressure on ourselves. Take a look at your calendar and your to-do list. If it causes you anxiety, scan for tasks and activities you can delegate or eliminate (do you really need to put up Christmas lights this year?). The more space you can create for your self-care routine, and the things you really want to do, the better you’ll feel.
#6. Prioritize relaxation
Yoga, meditation, and other relaxation techniques are great for reducing stress anytime, but they can be especially beneficial during the holiday season. Meditation and yoga in particular reduce stress, promote emotional health, and enhance self-awareness. Don’t worry if you’re a newbie. Most yoga studios offer classes for beginners, and you can easily find free guided meditations online. You might be surprised by how big an impact 15 minutes of daily relaxation can have on your wellbeing.
#7. Keep your therapy appointments
Routine is an important part of maintaining optimal mental health, particularly if you have difficulty managing stress. While your schedule may be full of fun festivities and holiday gatherings, the disruption in routine can trigger symptoms of anxiety, depression, and other mental health disorders. Even when you’re feeling good, it’s important to keep your therapy appointments so your therapist can help you navigate any challenges that might catch you unaware. The more you can stay grounded in your wellness routine, the less likely you are to be thrown off guard by the potential chaos of the holidays.
#8. Avoid alcohol and other mood-altering substances
A cocktail or two may provide temporary relief from holiday stress or help you to relax and enjoy a party, but the alcohol can have a negative effect on your mental health, in both the long- and short-term. Not only can alcohol interfere with anxiety and depression treatment, but it can also worsen symptoms. Additionally, drinking alcohol often disrupts sleep patterns, further altering mood and energy levels. If you’re anxious about getting through the holiday season without alcohol, reach out to a mental health professional to talk about your treatment options. Although the idea of living sober during the stressful holiday season may seem scary, is possible to have a festive and joyous alcohol-free holiday.
read more about Coping with stress during the holidays
Is it the holiday blues or something more? Alvarado Parkway can help you get answers.
If you’re worried about your mental health this holiday season, the best thing you can do for yourself is to reach out to a qualified mental health professional. At Alvarado Parkway, we have decades of experience in diagnosing and treating a range of mental health issues, including addiction disorders, anxiety and depression, bipolar disorder, schizophrenia, borderline personality disorder, and more. Our team of mental health professionals is committed to helping each patient receive the treatment they need to manage their symptoms and optimize their mental health—and we’ll do the same for you. For more information on our mental health services and treatment programs, please give us a call at 619-333-7050 today.
