It is supposed to be the happiest time of the year, but for some the season of merriment becomes a season of misery with a dizzying array of demands, anxiety triggers and depression – a catalyst for the holiday blues. It is important to be cognizant of your physical and mental well-being, and there are things you can do to help minimalize the stress that comes with the holidays.
“For individuals experiencing increased stress or emotional difficulty during this time of year, I often recommend focusing on healthy coping strategies, prioritizing self-care, and seeking support when needed,” says Stéphane Dégraff, MD, a board-certified psychiatrist with Powers Health Behavioral Health Services. “Remaining attentive to your thoughts, emotions, and behaviors is essential to maintaining overall well-being.”
Dr. Dégraff shares advice for managing your mental health through holidays.
Make a connection. Healthy relationships with friends and family members increase the happiness and excitement of the holidays. If you are feeling the urge to isolate and withdraw from everyone, instead reach out to someone by phone, video chat, or email. Look for support from a trusted source – whether a friend, family member, clergy, or through a support group. People with a mental health condition, such as anxiety or depression, may feel holiday stress more intensely than others do. With mental health conditions in mind, Seasonal Affective Disorder, which is a type of depression, may exacerbate feelings of sadness this time of year.
Limit alcohol. Do not fall into the trap of alcohol or substance misuse. Increasing alcohol/substance intake not only increases the possibility of problematic behavior, it impairs your ability to handle stress in a healthy manner. The more often you utilize something like alcohol as a coping skill, the more you are putting yourself at risk of developing a habit, addiction, or dependence.
Be smart with your money. Do not feel badly if you cannot spend large amounts of money on gifts or activities for the holidays. This type of guilt causes a significant number of Americans to go into debt each year. The excitement of expensive gifts lasts a few moments, but the accompanying bills can last significantly longer.
Start new traditions. Sometimes we have an idealistic image of what the holidays should be, and it does not always work out that way. Be open to new experiences. Create a baking competition between friends or relatives. Have a holiday decorating contest and see who can make the best decorations out of non-conventional items. Build snowpeople and see who can make the most elaborate, funny or life-like.
Volunteer. If you find yourself with extra time and/or money, look for ways to bring cheer to others who are less fortunate. By trying to focus on ways to show love and have fun with the people we care about rather than allowing ourselves to focus on things or people who are missing, we teach our brain to look at things from a healthier perspective.
Set aside differences. No matter anyone’s political views, there has been an increase in strain and tension due to the climate in our country. Heightened emotions can unfortunately fuel family conflict.
Remember, this too shall pass. The worst periods we go through do not last. They stand out in our mind because we have strong emotions tied to them; however in reality, once we get through that time, we can look back and see that it did not truly last as long as it felt.
Seek professional help. One thing to take into consideration regarding professional help is to what extent stress or depression is affecting you. If you find yourself unable to handle multiple aspects of daily life such as work, childcare, relationships, and hygiene, it becomes a concern that you may be experiencing more than “Holiday Blues.” Other signs to watch for include a significant change in mood, change in sleeping pattern, change in appetite, and increase in substance use. If you are having thoughts of suicide or self-harm, professional help is incredibly important.
The Behavioral Health Services team at Powers Health helps people connect with valuable resources to strike a better balance at home and in the community. To learn more, call 219-392-7466.