During the holiday season, mental health can become a significant concern. Holidays carry some of our favorite memories and some of our most painful, presenting unique challenges for each of us. Unachievable expectations, financial demands, loneliness, and grief are just a few of the obstacles we might face during this time.
Whether reuniting with difficult family members or sitting with painful loneliness, there are ways we can support ourselves through this time of year.
1. Start your mental health care routine now
The sooner you get into a daily routine of mental health support the more you’ll be able to utilize these supports over the holiday. And, the more effective they’ll be in the moment. If you know that going for a walk, painting, or journaling are helpful for calming your mind, start doing those tasks for 5 to 15 minutes a few times a week.
2. Make a cope-ahead plan
It’s difficult to know how to help ourselves when emotions are high. That’s why it’s important to plan ahead. Even as you think of the upcoming holidays, you probably have an idea of what’s going to be upsetting for you. Write down a cope-ahead plan to carry with you so that you know what to do in the moment.
A cope-ahead plan lists specific challenges and specific activities to use to help ourselves.
If I know I get lonely during the holidays, I might look at social engagements in the community, plan to create a gratitude scrapbook for the year, or plan to write a letter to a friend I don’t get to see often.
If I know that I get overwhelmed by chatting during holiday activities, I might plan to go for a walk or spend time with the family pet in a separate room when that feeling arises.
3. Boundaries, boundaries, boundaries
Trouble around boundaries are prevalent during the holidays. Boundaries ensure we stay in a comfortable and enjoyable state. It’s important to start getting clear on what you’re willing to offer and engage in, and what you are not.
Start to explore important boundary questions:
How much time are you willing to spend on holiday activities?
What are you willing to help with? What are you not?
Do you need alone time during the holiday? How will you ensure that happens?
Do you need social time during the holiday? What resources are available to you?
What topics do you want to focus on, or what are you not willing to engage with?
4. Make the holidays unique to you
Often we focus on identifying triggers and coping with the negatives on the holidays, which is important. Another fantastic way to support ourselves is to make the holidays our own. Try to sit down and do some journaling, or if writing isn’t for you, record yourself thinking out loud as an “audio journal”. Or, create some artwork around these questions!
What would I enjoy learning about this holiday season?
What traditions do I want to keep? Which ones do I want to retire?
Are there any new holiday activities I’m interested in practicing or trying out?
Is there a more enjoyable way I’d like to spend this time or money?
Who do I want to focus spending time with this season?
Resources:
Bommersbach, T. (2023, November 27). Supporting Your Mental Health During the Holiday Season. SAMSHA. Retrieved from https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season
Greenstein, L. (2015, November). Tips for Managing the Holiday Blues. NAMI. https://www.nami.org/blogs/nami-blog/november-2015/tips-for-managing-the-holiday-blues
