With the holiday season upon us, do you find yourself more like Buddy the Elf or the Grinch? No matter what traditions you celebrate this winter, the season can be a joyful time for many, but it can bring about increased stress, sadness, and loneliness for others. Whether due to separation from loved ones, economic hardships, family conflict, shorter days, the pressures of gift-giving, or personal grief, this time of year can bring unique challenges.
It is important to remember that it is very common to feel overwhelmed and added stress in the holiday season, however there are ways to help address the stress and improve your mental wellbeing. Below are strategies to help you find joy within the hustle and the bustle of the holiday season.
Strategies for supporting your mental health, as provided by the Substance Abuse and Mental Health Services Administration:
- Pay attention to your feelings
Remember that it is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to addressing and nurturing them. -
Develop a plan for when you are feeling stressed, sad, or lonely
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 the difficult moments are more manageable. - Practice self-care
It is important to schedule time for yourself and activities that recharge your mind and body. This may include reading a good book, working out, spending time in nature, and practicing stress management skills, such as deep breathing, meditation, and mindfulness. It is also important to remember to prioritize necessities, including eating a balanced diet, getting plenty of sleep, and finding time for exercise. - Connect with community
If you can't be near loved ones during the holidays, finding a supportive community through clubs, support groups, community centers, local meetups, and faith communities can help reduce feelings of loneliness and isolation. Consider scheduling a regular phone call with family and friends as well. - Support others
During this time of year feelings of grief and loss can amplify. Check in on loved ones who may be alone or struggling during the holiday season. Helping a friend or neighbor not only gives joy to others, but it can improve your own happiness and well-being. - Recognize seasonal mood changes
Seasonal Affective Disorder (SAD) is a condition in which people experience symptoms of depression that are triggered by the change in seasons as the days get shorter. While this form of depression often improves in the spring and summer, it is important to talk with your health care provider if you feel you are experiencing these symptoms. Treatment is effective and may include light therapy, antidepressant medication, and/or talk therapy. - Avoid alcohol and drugs
For people in recovery, the holiday season presents challenges that can trigger the use of alcohol and drugs. Having a plan for navigating social events and feelings of loneliness, can reduce the risk of substance use. For family and friends, it is important to check in on those who may be struggling with substance use over the holidays. - Know when to seek help
If you feel that your mental health struggles are becoming overwhelming and difficult to handle, it is important to seek help and know that treatment is available. Below are free and confidential resources that can connect you with effective treatment and support.