The Gift of Mental Wellness During the Holidays
December 16, 2023
The holiday season can bring joy and spending time with family and friends. This can also be an emotionally challenging and stressful time. During all the cheer and celebrations, it is important to prioritize maintaining your mental wellness.
The National Alliance on Mental Illness reports that 64% of individuals with mental illness say their conditions typically worsen around the holidays. (NAMI.org) Whether it is the loss of a loved one or just figuring out what kind of gifts are you going to get people, stress can exacerbate preexisting anxiety and depression.
Ask for Support
When struggling with a change in mood or anxiety, it can be difficult to ask for help from others in our lives. We feel like a burden or that we are bothering others in
our lives with our problems. Having a trusted family member or friend you feel comfortable sharing your worries with can help. Dr. Michelle Allison, Staff Psychiatrist, Behavioral Medicine at Trinity Health – Oakland emphasizes the importance of sharing what you are feeling. “Know that if they are your friend or your family, they want to be able to help and support you and want you to feel comfortable enough talking with them. They might not know what to say, so just knowing they're there and can be a shoulder and an ear so they can hear you, I think that goes a long way,” Dr. Allison said. Make sure loved ones in your life know you are also there to support them when they are experiencing mental health challenges.
Coping with Grief or Loss
Remember that if you are still adjusting to life without an important loved one, it is valid to feel upset, sad and other emotions, especially during a season you are used to celebrating with them. Creating new traditions where you can still remember them during the holiday time can help honor their memory. It can be hard, especially with a recent loss, to fully enjoy happy celebrations with family and friends. Give yourself permission to feel those things and change your plans if you do not feel ready. Offer ideas for a different kind of gathering if you are not comfortable with your normal holiday routines. If you do continue your traditions, remember not to feel guilty just because you're having a good time without them. It is okay to still have moments of happiness and joy, even when grieving.
When gathering in large groups, remember it is okay to feel overwhelmed. “It is okay to separate yourself. Step out of the room. Go for a walk or something just so you can regather yourself, then go back in and continue hanging out. If you need to, you can reach out to your friends and family, because oftentimes if you're struggling with the loss, they are too. This can leave you feeling more connected with them and supported,” Dr. Allison said.
Things You Can Do to Boost Your Mood
When dealing with seasonal depression or seasonal affective disorder, commonly known as SAD, one way to boost your mood is light therapy. Dr. Allison recommends investing in a light box to use during the dark and gloomy winter months. “We recommend you use that for 20 to 30 minutes the first thing when you wake up in the morning, and evidence has shown that that really can help your mood,” Dr. Allison said.
It is also important to keep your body moving, even if the rain and snow prevent you from getting outside. Whether it is working out in a gym or following a workout video online in the comfort of your home, daily exercise can help with a depressed mood.
Find time for yourself during the busy season and daily activities. Being mindful of your mood and giving yourself a few moments of peace throughout the day can help with your mental wellness. “I recommend people kind of incorporating some type of mindfulness techniques throughout their day, even if it is just for 5 minutes. Whether it is doing some meditation or doing some yoga, or there are also some great apps that I recommend to patients such as the Cloud app or Headspace app. Whatever to help you decompress,” Dr. Allison said. Engaging in additional activities that you enjoy, such as listening to music, going on walks or reading a book can bring peaceful moments. Part of your self-care routine should always be getting a full eight hours of rest.
When to See a Professional
When it is time to seek help from a counselor or therapist can look different for every person. It is important to evaluate yourself and your mood daily. If you notice symptoms of depression such as not being motivated to do the things that you like to do, you are struggling to get out of bed each day or you are down and sad more days than not, it may be time to reach out to a professional for help. Another indicator can be doing things that seem out of the ordinary for you, such as drinking more alcohol or using more substances to help cope with the pain.
During the holiday season, it is important to give yourself grace to feel all emotions. If challenges arise or you feel you need support, lean on those around you to help yourself through the season.
Therapy or counseling can provide valuable support during stressful times.
Learn more about our available mental health support and resources today.