Caring for Mental Well-being Throughout the Holiday Season

According to the National Alliance on Mental Illness, 64% of people say their mental illnesses worsen during the holidays. Nearly one-quarter report that their conditions get much worse. Don’t assume this only applies to people with diagnosed conditions. Many people experience mental health symptoms during this time:

• Three-quarters of survey respondents reported feeling sadder than normal over the holidays.
• Nearly 70% felt concerned about money and spending.
• More than half felt burdened by unrealistic expectations.
• Half of people were lonely and missed being with loved ones.
• Fifty-five percent of people felt sad when reflecting on happier past holidays.

The main underlying factor in holiday depression, anxiety, and other mental health challenges is stress. The added stress of the season can trigger or worsen symptoms and negative emotions. If you can identify, minimize, and cope with sources of stress this year, you can better manage your mental health.

The first step in managing your mental health during a difficult time is awareness. Be conscious of how this time of year can be damaging for anyone’s mental health. Then consider what aspects of the season affect you specifically.

While many people find this to be an enjoyable time, a lot of us struggle. It’s not always easy to understand why a joyful time of year can be damaging, even for those who experience holiday blues. Here are some of the reasons the holidays cause a decline in mental health for some and possibly for you:

• High expectations. The expectations for the holidays can be unreasonable, from attending every event to feeling joy on command. You may set these for yourself or feel pressure from others. Not meeting expectations can lead to disappointment and depression.
• A packed schedule. In some ways, it can be nice to stay busy. A full calendar may distract you from grief or depression, but it can backfire. You may feel overwhelmed having so much on your to-do list.
• Loneliness. Some people find themselves more isolated during the holidays. If you can’t be with family or other loved ones, or if you lost someone you love, you may feel sad and lonely.
• Family gatherings. Getting together with family can be an added stress for many people. This may be true for you if there are unresolved conflicts, past trauma, or other relationship issues in your family.
• Financial burdens. Money stress is huge this time of year. Travel, gifts, parties, and food all cost money.
• Poor self-care. The busyness of the season means it’s harder than ever to find time for self-care. You may slack on a healthy diet, exercise, or regular mental health maintenance. This can lead to worsening mental health symptoms.

Reflect on which of these or other factors cause you the most distress this time of year. When you know your triggers, you can eliminate them if possible, and if not, manage them in healthy ways.

If you are in therapy, keep it up for the holidays. Your mental health is a priority, so make time for it. Don’t be tempted to cancel sessions because of your holiday calendar. You won’t enjoy those celebrations if your mental health deteriorates. If you are not in treatment but struggling, consider starting therapy now, not later.

Alcohol abounds this time of year. It’s a part of nearly every event and celebration. You may feel tempted to indulge in a few glasses to cope with stress, depression, loneliness, or grief. Still, it’s better to avoid drinking or drugs entirely. Alcohol is a depressant. It will only make you feel worse, especially if you overindulge.

Instead, turn to healthy coping mechanisms. Try mindfulness meditation, for instance. Regular practice is proven to reduce stress, anxiety, and worry. It focuses the mind on the present moment and calms the emotional storm. Other healthy strategies include gratitude journaling, reaching out to friends, and yoga.

Mental and physical health are connected. Let one slide, and it will impact the other. When you’re in good physical health, you can better cope with difficult emotions, stress, and mental illness. Prioritize your health by taking time to eat right, sleep enough each night, and get exercise.

Daily activity is essential for managing stress. Be active outside as much as possible to soak up mood-boosting sunlight. In addition to all the usual stressors of the holidays, the shorter days can worsen depression. Both a connection to nature and sun exposure can improve mood and lessen symptoms of depression. A simple walk in the park is enough for a mood boost.

Both loneliness and forced interactions with toxic people can negatively impact your mental health over the holidays. To get the most of social support, reach out to and spend time with the people you care about and support you.

Especially when depressed or overwhelmed, it’s tempting to isolate. Resist this urge but choose the right people to spend time with this season. Contact just a few trusted friends or family members for small nights in or go out for a coffee or a walk.