The holiday season; a time to rejoice and spend time with the ones we hold dear, and look forward to the promises of a new year ahead.
Spending time with family or friends that we may not see often, gift-giving, seasonal activities like ice skating and sledding, or taking time off from work for a vacation or a little rest and relaxation can all have a positive impact on our mental health.
And while this season of togetherness and winter festivities can bring us joy, if you’re not feeling so ‘merry and bright,’ you’re not alone.
When you understand how the holidays affect you, you can take steps to prioritize your mental health.
How the Holiday’s Can Impact Your Mental Health
Whether or not you’re currently living with mental illness, this time of year can have a harmful impact on your mental health. According to the American Psychological Association, 38% of people surveyed said their stress increased during the holidays.
Moreover, a survey conducted by National Alliance on Mental Illness (NAMI) found that the majority of respondents felt lonely, financially stressed, or too pressured by the holidays. And that 64% of respondents living with a mental illness find that their symptoms worsen.
There are a number of factors that can affect your mental health this season.
Stress
Overburdened social calendars. Gifting. Hosting gatherings. The pressures of upholding old traditions or starting new ones. Traveling. The holidays are supposed to make us feel joyful. But more often than not they leave us feeling stressed, overwhelmed, and anxious.
Loneliness
Not everyone has someone to celebrate with. Some of us may be missing or grieving a loved one who is no longer with us. When you’re deep in a season built around celebration and togetherness, it can be especially difficult to feel alone.
Financial Pressures
Finances can be a stressor any time of year. And the holidays usually come with even more celebrations and gifting. The pressure to keep up can be overwhelming. From buying gifts for friends, family and your office’s secret santa exchange to hosting elaborate parties or dinners, the dollars add up quickly.
Life Changes
Major changes in family dynamics can be particularly difficult during the holidays. Are you recently divorced? Does your custody arrangement prevent your children from spending the holiday with you? Have your adult children moved away? Changing family compositions or the loss of traditions can bring on feelings of sadness or even guilt.
5 Ways to Manage Your Mental Health This Season
With an understanding of how the holidays impact you, you can better prepare yourself to take care of your mental health.
1. Talk it out
Talking can be a powerful tool. It gives you an opportunity to acknowledge your feelings and seek out support. In moments of high stress or when you’re feeling lonely, reach out to a friend, loved one, community group, or professional. It’s more than okay to ask for help.
2. Set healthy boundaries
Setting healthy boundaries can prevent you from putting your own emotional wellbeing at risk. Learn to say no. Push aside the feeling that you ‘need to keep up.’ If you’re feeling short on time, it’s okay not to say yes to every social engagement. If you’re stressed about the amounting charges on your credit card, set a budget and stick to it.
3. Honor your grief
Finding ways to honor loved ones who are no longer with you can help you cope with your grief. Hold space for your loss. You can say a toast, share a memory, light a candle or keep a beloved tradition alive.
4. Make time for yourself
Amidst the go-go-go pace of the season, remember to give yourself a little break. Take the time to do something that you enjoy. Read a book, listen to a podcast, go for a walk, workout, etc. Clear your mind and destress.
5. Build your distress tolerance skills
You can develop distress tolerance skills throughout the year. All of us at times are faced with unavoidable and anticipated stressful situations. Building your ability to manage emotional distress can help you make it through stressful situations without becoming overwhelmed and potentially turning to unhealthy means of coping.
In Conclusion
Check in on yourself. If you have been feeling stressed, anxious or depressed for more than two weeks or these feelings persist after the holidays, reach out to your doctor. Your mental health professional or primary care physician can help decide the best course of action for you.
Visit Balderman Wellness for more information and helpful tips to care for your mental health and wellbeing. Dealing with a challenging situation and need a little advice? Follow my advice page ‘Ask Lisa Balderman’ on Instagram and submit a question.