For many, the holidays are a time of celebration and joy, but for others, they are a time of stress, loneliness, and sadness — feelings that are exacerbated for those living with mental health or substance use challenges.
According to the National Alliance on Mental Illness (NAMI), 64 percent of people living with a mental health challenge say their condition worsens around the holidays, whether due to being separated from loved ones, pressures of gift-giving, personal grief, economic hardship, strife with family members, or even shorter days with limited sunlight.
If this applies to you, if you feel sad when you think you should feel happy, just remember you’re not alone. Stress can worsen mental health conditions, such as anxiety and depression. The good news is, there are ways to address your stress while improving your mental health during the holiday season. Seeking therapy in Danville CA can help.
Supporting Your Mental Health Amidst the Holiday Season: Strategies to Help
From being aware of your feelings to practicing self-care, here are some strategies that may help you cope with added stress during the holidays.
Be in Tune With Your Feelings
It’s OK to have feelings of unhappiness during the holidays. Rather than feel guilty for those feelings, recognize them, identify them, and nurture them. Only then can you take steps to heal. Check in with yourself throughout the day to monitor your emotional state – sort of like a stress, mood, or anxiety scale. Rank your current feelings from one to 10, and when that number gets too high, take a break. Do something relaxing, like listen to music, practice deep breathing, exercise, or engage in a hobby that brings you peace. Developing self-awareness can help you relax before you reach an emotional breaking point.
Come Up With a Plan
Before you get overwhelmed with stress, sadness, and loneliness, develop a plan that you can put into motion when you start feeling those intense emotions. Call a friend or family member, do some yoga, go for a walk, take a bubble bath, or watch a favorite movie. When you have a plan in place, you can better manage those difficult moments.
Connect With Community
Sometimes it’s hard to be around loved ones or friends during the holidays. In that case, seek help in the community through support groups, clubs, community centers, and local meetups and worship gatherings. Being around others going through similar things can reduce feelings of isolation and loneliness.
Practice Self-Care
Don’t feel guilty for taking time to yourself. Engage in activities that rejuvenate your mind, body, and soul. This could be anything from sitting down with a good book or working out to exploring the outdoors and practicing meditation. Prioritize your health through a balanced diet, lots of sleep, and regular exercise. Don’t be afraid to say “no” to others when you’re feeling depleted.
Avoid Alcohol and Drugs
The holidays are especially tough for those in recovery, with parties and gatherings providing temptations that could trigger old habits. Create a plan beforehand for how you will navigate social events so you don’t slip back into substance use. If you have a friend or family member who is in recovery, make it a point to reach out to them this holiday to see how they’re doing.
Check in on Others
In the same vein, reach out to friends, neighbors, and loved ones who you know may be struggling during the holidays, as feelings of grief and loss can be amplified.
Let the Fantasy Go
It may seem like everyone has the perfect family, but the opposite is often true. It’s unrealistic to think everyone will get along at the holidays, so let that fantasy go. The reality is that tension exists in all families in some form or another. Put aside the Hallmark version of the holidays you have in your head, and set realistic expectations instead. While you can’t control the actions of others, you can recognize that certain family members may always be difficult, and adjust your reactions accordingly. When you can do this, you will feel empowered.
Seek Professional Help
No one can do it all alone. Recognize that you may need help, and take the steps to get that help. Professional counselors can help you navigate the choppy waters of the holidays and provide you with a foundation of strong mental health going forward.
Contact Us For a Free Initial Consultation
The holidays are tough. We understand, and are here to provide you with the resources and support you need to get through. To schedule your free consultation, contact Growing Together Preventive & Psychological Services today. We offer a variety of therapy services, such as group, family, individual, couple, and children.
