Tips for thriving, not just surviving
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Mental health and the holidays:
By Cristen Brooks
County Extension Agent, Floyd County FCH
For some people, the holidays are a happy and joyous time, where families get together, friends are reunited, and food and gifts are shared. However, for many people the holidays can be one of the most difficult times of the year. Along with joy, the holiday season can bring unwelcome guests and excessive demands: cooking, shopping, cleaning, decorating, and parties, just to name a few. All these extra pressures can lead to stress, depression, and other mental health issues.
It’s important for you to know that you are not alone in your struggles and that there are some practical tips that can help you navigate your way through the holiday season happier and healthier.
Tips to prevent holiday melt down (taken from an article titled “Stress, depression and the holidays: Tips for coping,” written by the Mayo Clinic Staff):
When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.
• Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones for other reasons, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
• Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.
If you’re feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.
Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend’s home during the holidays.
• Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Some options may include:
Taking a walk at night and stargazing.
Listening to soothing music.
Reading a book.
• Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to and be open to creating new ones. For example, if your adult children or other relatives can’t come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
• Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
• Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.
• Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.
• Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
• Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.
Try these suggestions:
• Have a healthy snack before holiday meals so that you don’t go overboard on sweets, cheese or drinks.
• Eat healthy meals.
• Get plenty of sleep.
• Include regular physical activity in your daily routine.
• Try deep-breathing exercises, meditation or yoga.
• Avoid excessive tobacco, alcohol and drug use.
• Limit Social Media. Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.
• Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.
Don’t let the holidays become something you dread. Instead, take steps to prevent the stresses that can turn up during the holidays. Learn to recognize what your holiday triggers are, such as financial pressures or personal demands, and make a plan to combat them before they cause problems. Remember it’s better to say no to a gathering, party, or extra gift than to sacrifice your mental health. With a little planning and some positive thinking, you can find peace and joy during the holidays.
