5 tips for mental wellness during the holidays
With the holiday season upon us, you may find yourself filled with joy and excitement… or sadness and dread. For many people struggling with mental health issues, the holidays are a difficult, stressful time. In fact, surveys found that 64 percent of folks with a mental health disorder reported that the holidays worsen their symptoms (NAMI, n.d.). Just because they’re difficult doesn’t mean that you need to hibernate until spring, however; it is possible to get through the holidays without your mental health taking a hit. Here are five tips:
See through the smoke and mirrors. So much of what you see on social media or in Hallmark holiday movies isn’t reality. Even people who do not struggle with mental health issues find the holidays stressful, and they almost never go as planned. Remember that when you’re scrolling through peoples’ feeds, you’re only seeing the very best moments… and sometimes even those aren’t real. Try to resist the urge to compare yourself to others because you’re most likely holding yourself to unattainable standards. Even better, avoid getting on social media or watching that corny holiday movie entirely!
Recommit to healthy habits. Unfortunately, the holidays take place during the winter. With shorter days and colder weather, our exercise regimen may have gone out the window, our eating habits may have worsened, and our outdoor time may have diminished. Studies consistently find that exercise, healthy eating and outdoor time improve mental health, so take an objective look at how you’re doing in those areas. Pick one that could use improvement and make a plan to tackle it head on.
Practice acceptance. During the holidays, we tend to take stock of where we are in life, and sometimes we’re not where we want to be. Rather than beat yourself up, practice accepting where you are and giving yourself credit for what you're doing right. When negative thoughts enter your mind, notice them but then let them go and focus on the present. It’s wonderful to know where you want to be - in fact, you can use the holidays as a time to recommit to your goals - but it’s also important to recognize that change is a process, and where you are right now is part of the journey.
Develop a safety plan. For many of us, the holidays are filled with triggers which can cause our symptoms to worsen. Sit down and develop a “safety plan” to help you manage the holidays in a healthy way. Start by identifying what coping skills you currently use when you’re flooded by difficult emotions (see our blog post on coping skills and/or discuss this with your therapist). Then, identify the supports in your life that you can lean on if you need help, such as friends, family, the suicide prevention hotline (988), your therapist or psychiatrist, etc. Next, identify your triggers and come up with a plan for what you will do if you encounter them. Keep a copy of your safety plan in your pocket or purse so that you can refer to it at any time.
Run towards help, not away from it. Despite the holidays being one of the most difficult times for people with mental health issues, it is also a time when therapists see a high number of last minute cancellations and no-shows. While your instinct may be to hunker down when you’re feeling low, resist the urge and make the difficult decision to go toward help, not away from it. The same goes for family and friends; if someone reaches out to you or invites you to an event, develop your safety plan so you’re prepared for anything, and show up for them. Accepting help is never easy, but it’s a critical part of healing.
If you’re ready for help navigating your mental health journey, The Counseling Corner is here for you. You can reach out to us via email, our online form or at 804-372-3975. If you are in need of immediate help, dial the national crisis number at 988 or dial 911.
References
Maintaining Mental Health During the Holiday Season. (n.d.). National Alliance on Mental Illness. https://namica.org/blog/handling-stress-during-the-holiday-season/