Episode #40: A Conversation About: The Holidays and Mental Health
In this episode the X-Podcast team discusses how you can take care of yourself and your mental health during this holiday season. They give their own personal tips and tricks on how they try to ensure they are taking care of their mental health and share some of their personal stories. They also explain how stress can show up and what we can do to prevent it and manage it.
Listen to this episode at https://blubrry.com/studio_talk_mental_health/
Xiomara A. Sosa
Creator, Host and Executive Producer
Taking Care of Your Mental Health During the Holidays
The holidays are a busy time of year for most people. It can inadvertently bring on extra stressors for most people. People tend to overextend themselves and overspend around this time. Some people have to tolerate being around people, including family members, that they might find intolerable most of the time. Some people drink too much and act out. A Lot of stressors come up for people during this time.
Things to do, celebrations, and family obligations can make the holiday season stressful for anyone. Some people feel the blues during the holidays.Taking care of your mental health during the holidays is important.
A 2021 survey showed that three in five Americans feel the holidays negatively impact their mental health. It’s a time that can bring up complicated emotions about family, tradition, and relationships — not always easy to navigate!
For people with mental illness, a change in their condition is common during this time. In 2014, the National Association of Mental Illness (NAMI) found that 64% of people with mental illness said the holidays worsen their conditions. They may need additional help and seek self-care to make managing their mental health simple and more effective. It’s nothing to be ashamed of. It’s important to be accountable for your well-being. We all deserve the extra effort.
Tips for Managing Mental Health
Accept Your Feelings
Take the time to assess your well-being and be mindful of your feelings. It’s ok to not feel joyous all the time. Feeling sad or stressed during the holiday season is normal and should be accepted. Accept how you feel and work through your emotions as they are. Pay attention to your feelings. It is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to addressing and nurturing them.
Practice Self-care
Schedule time for yourself and activities that recharge your mind and body. This includes reading, exercise, gardening, nature, and practicing stress management skills like deep breathing, meditation, and mindfulness. Prioritize necessities like eating a balanced diet, getting plenty of sleep, and finding time for exercise.
Prioritize Traditions
Eliminate traditions that no longer serve you. Your mental health benefits when you are excited about the activities you’re planning. Less activities means you and your family can focus without the stress of a full and overextended schedule.
Eat Healthy As Much as Possible
What we eat has an evidence based impact on mental health. Try to balance out the extra sweets with healthy, protein rich meals that resemble those you enjoy throughout the year. The holidays can be fun, and treats are delicious. We just need to balance it all.
Keep a Regular Sleep and Exercise Schedule
Rest is important. It allows you to recharge and help your body function optimally. Maintaining a regular sleep schedule will make you feel great, keep you awake, and ensure you are on your way to feeling your best. A busy holiday schedule makes this one challenging, but it’s necessary when taking care of your mental health. Set reminders to take a break to meditate, read a book, journal, or listen to your favorite music.
Try Relaxation Techniques. When you feel overwhelmed, it’s a good idea to relax and destress as much as possible. Connecting to your body and mind to care for yourself can make stressful times easier. Deep breathing exercises, yoga, walks, etc: Taking the time to relax will help you feel great and rested and is always worth the effort.
The holidays can be a challenging time to get to our gym time in. That can be ok. Try to get in any activity when and where you can.The endorphins will help your mental health. Don’t feel guilty if you can’t maintain your normal schedule. Just do what you can.
Adding exercise helps to manage your mental health. Activity can release dopamine and make you feel good. Even walking the dog each day can make a difference.
Limit Alcohol
It’s important to be mindful of how much you are drinking. Alcohol is a depressant and may work against your efforts for sound mental health. The CDC recommends two drinks or less for men/day and one drink or less for women/day. Avoid alcohol and drugs if you can. 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.
Give Thanks
The holidays can be full of abundance, but make sure to set the intention to give thanks for the things that really matter. Health. Family. Friends. Make the list that matters most to you.
Set Boundaries
Set limits on friends and family interactions. That’s a good way to protect time for relaxing and recharging. You don't have to invest your energy in places, or with people, who don’t fill you up.It can be hard to speak up, especially in front of friends and family. Too often, we feel like our relationships need to be perfect or uninterrupted. That goes double for families or friend groups that are close-knit. However, issues DO occur — even with the ones we love. Setting boundaries is so important, and it doesn’t mean you’re anything but considerate of your mental well-being, so long as you do so with care and respect for all involved.
Speak up if something bothers you, be gentle but sure, and stand firm in your beliefs. It’s okay to feel your emotions, share them, and separate yourself from anything that can make maintaining your mental health challenging. When you speak your mind, you’ll find relief and be more confident as you move forward. Do what you can; don’t settle or try to compensate with something you can’t.
Breathe
In a moment of stress, stop and take a deep breath. Fill your belly with air, then let it out through your mouth. Do this a few times to calm yourself down. Both integrative and conventional medicines agree — a deep breath can do wonders for your mental health.
Set Aside Time for Yourself
Sometimes, you need to decompress and assess where you are and what you feel. Quality alone time can be a great way to destress and make meaningful steps toward improving your mental health. Whether it’s through journaling, a hobby, or watching television, some alone time can do you plenty of good.
Keep Expectations Manageable
Making manageable expectations keeps you balanced and saves you from disappointment. Take the time to assess how things are going, and how they could go, and prepare for each outcome. You’ll be glad you thought of everything and aren’t surprised by anything that can spur difficult emotions. If you’re unclear about what to expect (a swap gift price, your holiday bonus, who to expect at dinner), take the time to communicate and measure your expectations against reality.
Spend Time with Supportive People
Surround yourself with people who lift you, support you, and care about you. You don’t have to tolerate people that hurt you or don’t appreciate your value. Make sure you’re spending time with people who see you and accept you for who you are.
By keeping your company supportive and kind, you’ll be able to enjoy yourself and even talk to someone while managing your mental health during the holidays.
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.
Seek Professional Help If You Need to
The best kind of help is seeing a professional, but it’s always a bonus to have quality company to make your activities that much better
Some difficulties are best suited for a professional to handle. There’s no problem with seeking help, and we always welcome the idea of healing through professionals. There are so many options these days, too: online therapy and similar services are becoming more and more commonplace.
With professional help, you’ll be able to identify and understand what you’re experiencing with your mental health. Professional assistance doesn’t solve everything instantly, but it is certainly helpful for those willing to have an open mind and keep practicing. Help is always available, so don’t be afraid to seek it out.
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.
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 healthcare provider if you feel you are experiencing these symptoms. Treatment is effective and may include light therapy, antidepressant medication, and/or talk therapy.
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Resources
https://www.thex-studio.org/resources
National Alliance on Mental Illness (NAMI)
References
https://namica.org/blog/handling-stress-during-the-holiday-season/
https://partnersinpediatrics.com/mental-health-tips-for-you-your-kids-during-the-holidays/
https://namica.org/blog/handling-stress-during-the-holiday-season/
https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season
