It’s that time of the year when we start to notice the eclectic assortment of holiday decorations in stores and cities. For many, the holidays represent joy as family and friends unite in the spirit of gift-giving and company. For others, it marks a time for pressures and stress that test the limits of their mental health.
How is it possible to feel stress or anxiety during a holiday celebration? Between holiday travel, social and family events, and purchasing gifts, it can take a toll on a person’s mental illness. A poll conducted by The National Alliance on Mental Illness stated that “64% of people with mental illness report holidays make their conditions worse.”
We will provide information about what causes holiday stress and the common symptoms people experience to help you become self-aware of your mental health. We will also provide you with 8 ways to prepare for the holiday season while managing a mental illness.
What Causes Holiday Stress?
Multiple reasons cause holiday stress, some of which include the following:
- Pressure to attend social events and show a level of enthusiasm you may not feel. Individuals should not feel forced to express happiness, especially when they do not feel it.
- Feeling overwhelmed or unable to cope with grief due to a recent loss or experiencing the holiday season for the first time without a loved one. In this event, individuals can make a plan to join a support group, schedule appointments with a therapist, or talk with an understanding friend or family member.
- Stress about budget or having the financial means to purchase gifts or holiday travel tickets to visit family or friends. In this case, individuals can create a budget to avoid overspending.
- Shorter days and longer nights cause less exposure to natural sunlight. Individuals can try to get as much sun exposure as they can during the shorter days, or consider having a sunlight lamp that mimics natural outdoor light for continued exposure to vitamin d.
- Feelings of isolation due to a lack of connection to others. In this event, individuals can find ways to communicate, including sending holiday cards or talking with friends and family via phone, text, or social media. Practicing self-care and developing de-stressing activities will also help.
If you or a loved one need mental health care or support, contact the Alvarado Parkway Institute at 619-333-7050, or complete our online contact form. Our team is ready to assist you 24/7 to provide treatment information for depression or anxiety.
Common Mental Health Symptoms during the Holidays
Some common mental health symptoms people experience during the holidays include depression, anxiety, seasonal affective disorder (SAD), and substance abuse.
Depression
Depression affects how people feel, think, and act. Some symptoms of depression include sadness, lack of interest or motivation, unexplained weight gain/loss, lack of sleep or energy, problems with concentration or memory issues, unable to perform day-to-day tasks, feelings of worthlessness or emptiness, or thoughts about death or suicide.
If you or a loved one is in an immediate crisis, reach out to The 988 Suicide & Crisis Lifeline by dialing 988 or text HOME to 741741, the Crisis Text Line.
Anxiety
Feelings of anxiety are quite common among humans and appear for different reasons, such as a public speech or preparing for a trip. However, if anxiety feelings are persistent regarding non life-threatening fears or worries, this could be a sign of an anxiety disorder.
Anxiety symptoms can be emotional or physical. Emotional symptoms include apprehension, being tense or jumpy, restlessness, and anticipating the worst. Physical symptoms include a pounding or racing heart, shortness of breath, sweating, tremors, headaches, fatigue, insomnia, or upset stomach.
Seasonal Affective Disorder
Seasonal affective disorder (SAD) is also known as the winter blues. It is a type of depression related to the changes in the season and how it affects the mood. It’s common for the symptoms to start during autumn and last into the winter season.
Some common symptoms of the seasonal affective disorder include feeling sad or down, losing interest, low energy, problems with sleep, and lack of concentration. Oftentimes, individuals may also oversleep, experience changes in their appetite, and gain weight.
Substance Abuse
Substance abuse refers to the problem where an individual is unable to quit or change an unhealthy behavior often related to drugs, alcohol, or prescription medicine. Some common symptoms include using the substance of choice daily, intense urges, taking higher amounts of the preferred substance over time due to creating resistance, and getting into risky situations to obtain the substance of choice.
8 Ways to Prepare for the
Holiday Season with a Mental Illness
Stay in Control by Getting Organized and Planning Ahead
Due to the expectations of the holiday season, it becomes overwhelming trying to keep up with all the holiday obligations. Individuals can get a head start by getting organized using a planner or calendar and creating a to-do list with self-imposed deadlines. It can include shopping lists for gifts, groceries, or work or school events.
Ensure all social gatherings, commitments, and appointments are marked down. Individuals can also set aside specific dates or times for holiday shopping, cooking, baking, and connecting with friends or family.
Prepare a Holiday Budget
It’s essential to check finances during the holiday season to help plan in advance. Some unusual expenses during this time include gifts for friends and family, travel, holiday food, gift exchanges at school or work, shipping costs, tips for service providers, and donations to charity.
Individuals can create a list of the expenses they expect during the season and assign a money limit amount for each category. Use the list to track purchases and ensure it stays beneath the assigned limit. There are some advantages to consider, such as ordering gifts months in advance, shopping online, DIY presents, or taking advantage of Black Friday and Cyber Monday sales.
Be Realistic and Manage Expectations
Understand that everyone struggles one way or another during the holidays, and it’s unrealistic for the holidays to be perfect. Travel, in particular, can cause unexpected delays or entire cancellations. Approach these situations with the knowledge that complications may arise, but have the ability to accept the outcome and begin planning your next move.
By managing expectations and being realistic, individuals can manage their stress around out-of-control situations. Most importantly, enjoy time together with friends or family and create new traditions.
Establish and Follow Healthy Sleep, Eating, and Exercise Patterns
The holidays are a common time for individuals to overindulge. If they are coping with depression or anxiety, it is important to maintain and follow healthy sleeping, eating, and exercise patterns to help with their mental and physical health.
Changes do not need to be drastic around the holidays. For example, individuals can eat a healthy snack before a big meal to avoid overindulging in sweets or alcohol. They can also go on daily walks around the neighborhood for some physical activity, or follow yoga videos online when the weather gets chilly. Set a time to go to bed and stick to it.
Watch Your Mood
It is common to suffer from mood changes during the holidays due to seasonal affective disorder (SAD) or the winter blues. By following healthy patterns as mentioned above, individuals can notice their own mood changes, which they can work on by changing the situation during the moment. They can go on a walk or do their favorite hobby (playing a game on the phone, coloring, journaling, etc.) to help with their moods.
Practice Self-Care and Learn to Say ‘No’
Practicing self-care involves taking care of different aspects of a person’s life, including physical, mental, emotional, and spiritual. These are essential around the holidays. Examples of self-care include a skincare routine, reading a book, or watching a movie or series.
Individuals must remember that it is also ok to say ‘no’ when needed. Due to the high amount of events and never-ending to-do lists, individuals will need to prioritize what is important against the things that are not. It is ok to say no, especially when it starts to become overwhelming.
Stay Connected
There are times when people live far away from family members or who’ve recently lost loved ones. A time for joy becomes lonely, which in turn, emphasizes feelings of depression and isolation. If individuals feel lonely during the holidays, they can reach out to friends, family, their community, church, or others to help them stay connected. Individuals can use email, social media, online support groups, or virtual events as a way to communicate.
Minimize Alcohol Consumption
Many individuals usually turn to alcohol to help alleviate feelings of depression or deal with holiday stress. However, alcohol has the opposite effect even if individuals drink in moderation. Oftentimes, alcohol abuse leads to dependency and can make any existing depression symptoms worse, or affect ongoing depression treatment.
Seek Professional Help
Don’t let the holiday stress or blues get to you. Implement the steps mentioned above to prepare for the holiday season with a mental illness. If you need extra help, reach out to the Alvarado Parkway Institute today.
At the Alvarado Parkway Institute, we provide depression and anxiety treatments for those struggling with it. We do everything we can to help you treat mental health disorders to allow you to live a happy and healthy life. If you are interested in learning more or want to begin treatment, contact Alvarado Parkway Institute. Our trained call center staff is ready to assist you 24/7 at 619-333-7050, or complete our contact form online for more information.
