The holiday season can be a joyful time – but it can also be a stressful portion of the year, and those impacted by mental illness can be especially affected. With major holidays like Thanksgiving, Hanukkah, Christmas, Kwanzaa, and New Year’s Eve right around the corner, let’s take a look at some key tips and tricks to ensure you are putting your mental health first during this celebratory time of year.
Do the Holidays Impact Mental Health?
While it might sound counterintuitive, the holidays are not always a happy time for those who are struggling with mental health. In 2014, the National Alliance on Mental Illness (NAMI) conducted a survey that helped illuminate the struggles that can arise during this time of year. Here are some of their key findings:
64% of people with a mental illness reported that holidays negatively impacted their mental health.
68% of respondents reported financial strain around the holidays.
66% of respondents reported feeling lonely during the holiday season, and 50% were affected by not being able to be around loved ones.
63% of those who participated in the survey reported feeling overwhelmed by pressure to be joyful and social.
57% of respondents struggled to juggle unrealistic expectations.
These holiday-centric effects on mental health are so common that they have been dubbed the “holiday blues” – but don’t let this euphemistic name fool you. These mental health concerns should be taken seriously. If you are feeling particularly down during the holidays, remember that you are not alone. There is never a bad time to reach out to behavioral health professionals to get help and support.
How to Support Your Mental Health During the Holidays
Let’s explore some of our top tips to keep in mind as you look to put your mental health first this holiday season.
#1: Practice Relaxation and Gratitude
While the holiday season might be busy, full of family commitments or winter activities, it can also be an excellent time to rest and reset for the new year ahead. Try to carve out some time each day for an activity that puts you and your well-being first. Relaxation can take a number of different forms, including deep breathing, meditation, and even journaling. You can also enjoy activities that help you reduce stress. Some people find baking meditative, while others prefer reading, exercising, or creating art.
Gratitude has also been shown to improve mental health. There is a growing body of research that suggests that recognizing the positive things in your life – and even writing them down – can help lower stress, improve sleep, and better interpersonal relationships. Start small: Try writing down three things that you are thankful for this week. Eventually, you can build up to writing down three things that you are thankful for every day.
#2: Set Boundaries
You might feel as though you are being pulled in countless different directions during the holiday season. But first and foremost, you need to be kind to yourself. It’s crucial to put your own mental and physical well-being first. Take some time to reflect on your triggers to help you prepare for any stressful situations. For instance, do you find shopping for holiday gifts at the mall over-stimulating and agitating? Adjust your shopping plans this year to shop during off-peak hours or consider shopping online instead.
Setting boundaries can also apply to complex family dynamics that often rear their heads during the holiday season. Remember that you can control only your own role and decisions – you cannot control how other people act (or react). Acknowledge this truth, and consider how much time you would like to spend with family during this holiday season. If you need to, consider ways to limit your exposure to people who do not make you feel seen and heard.
#3: Practice Time Management
This tip goes right along with setting boundaries for yourself. Trying to do too much will likely yield stress, anxiety, and frustration. Remember, it is okay to say no to plans that do not fit into your schedule or plans that do not make you feel good. One way to practice time management is to make a day-to-day schedule and/or task list. Writing down what you need to tackle can help you gain a clearer picture of what is truly a priority and make your to-do list feel more attainable.
#4: Care for Your Physical Wellbeing
During the holiday season, changing exercise and eating habits can also lead to both physical and mental discomfort. There is nothing wrong with partaking in a delicious Thanksgiving meal with your family or snacking on holiday cookies at a gathering with friends. However, make sure to fit some vegetables and proteins into your balanced diet as well. Keeping your eating habits consistent can support your mental wellness as well as your physical comfort.
Exercising is also an important part of self care and mental well-being. Daily exercise naturally yields stress-reducing hormones in your body. Your physical and mental health are inherently tied together, so find some fun ways to get moving during this holiday season. That might look like enjoying the crisp fall air on an outdoor walk or trying out a yoga class on YouTube!
Get the Support You Need During the Holidays
The most important piece of managing your mental health is ensuring that you have a strong support system in place. Your support system consists of friends and family members who make you feel seen, heard, and valued – but it is also important to introduce professional help when necessary. At Triumph Behavioral Health, we are a trusted resource for those in Baltimore County and beyond.
Looking for support this holiday season? Don’t hesitate to reach out to our team of caring, compassionate, licensed behavioral health professionals. We’re here to support you by creating individualized treatment plans for mental and behavioral health challenges like bipolar disorder, depression, schizophrenia, PTSD, and so much more.
Get in touch with us today to take the first steps toward a better tomorrow. At Triumph, we care.