Tips to Adapt and Thrive During the Holidays
When people think of the holidays, they may think of “the most wonderful time of the year.“ The reality is the holidays can be challenging for all, especially those who struggle with mental health.
A NAMI study showed that 64% of people with mental illness report holidays make their conditions worse (NAMI Article 2014). For individuals and families coping with mental health challenges, the holiday season can be a lonely or stressful time filled with anxiety and depression. Stress can increase the symptoms if you’re living with a mental health condition.
Here are some ideas on how you can reduce stress and adapt strategies to maintain better well-being during the holiday season:
Be aware of your triggers. Are family gatherings too much or holiday shopping too overwhelming? Determine to tackle what is making you feel physically or mentally drained.
Identify positive activities to which you look forward. Be kind to yourself. Your mental health and physical well-being are essential. What are the positive things you look forward to during the holidays? How can you embrace these activities?
Write a gratitude list and offer thanks. As we near the end of the year, it’s a good time to reflect on what you are grateful for, then thank those who have supported you.
Prioritize your time, and don’t try to do too much. Prioritizing your time and activities can help you use your time well. Making a schedule helps ensure you don’t feel overwhelmed by day-to-day tasks and activities.
It is okay to say no. It is okay to say no to plans that don’t fit your schedule or make you feel good.
Set boundaries. Family dynamics can be complex and challenging. Acknowledge the stressors and accept that you can only control your role. If you need to, find ways to limit your time. If you go to a family home and it is too stressful, have an exit plan in mind.
Practice Mindfulness techniques. Deep breathing, meditation, and progressive muscle relaxation are good ways to become aware of how you are feeling and calm yourself. Taking a break to refocus can have benefits beyond the immediate moment. The Calm App is a great resource to help utilize any of these skills.
Set aside time for yourself and practice self-care. Schedule time for activities that make you feel good. It might be reading a book, watching a movie, taking a bubble bath, listening to music, or taking your dog for a walk. You are allowed to prioritize alone time when you need to recharge.
Volunteer. The act of volunteering can provide a great source of meaning and connection. You can also feel less lonely or isolated by helping people who are not as fortunate. When you volunteer, you are more connected to your community, and it can give you a sense of purpose.
Identify support. Identify your trusted “go-to” people, whether they are friends, family, a counselor, or a support group. If you or someone you love is experiencing a crisis, call the Suicide and Crisis Lifeline by calling/texting 988; or the Cincinnati Children’s Psychiatric Intake Referral line at 513-636-4124.
Please remember, like everything else, the holiday season will come and go. And YOU ARE NOT ALONE!
Written by: Cassandra Stroop