How to Manage Your Mental Health During the Holidays
The holidays are supposed to be merry and bright; a season of happiness, where families come together, and dreams come true. At least, that’s what we’ve been taught all our lives. Whether by Hollywood or watching others who seem to have it all, our culture puts some hefty expectations on the holiday season.
But what if the holidays aren’t happy for you? Are you doing something wrong? Are you “different”? The answer is no. You are not alone. In fact, 3 in 5 Americans feel their mental health is negatively impacted by the holidays.
“During the holidays, remember that It’s ok not to be ok – many people feel that same way this time of year. Sometimes the most important gift you can give yourself is the space to just rest and heal.” – Kimberly Hill-Crowell, Chief Clinical Officer, GRAND Mental Health.
Recognizing the signs of holiday depression.
There are many reasons the holidays can trigger depression and other anxieties. Stress (mental and financial), fatigue, unrealistic expectations, over-commercialization, separation from family and friends, grief … the list can go on and on. The important thing is to recognize the signs that you may be struggling and doing something about it. Here are some things to watch for:
- Are you feeling sad, depressed, or hopeless most days?
- Are you more irritable?
- Do you have feelings of guilt or worthlessness?
- Have you lost interest in activities you used to enjoy?
- Have you noticed changes in your appetite and sleep habits?
- Have you withdrawn, including not responding to texts or phone calls?
- Are you having difficulty concentrating or making decisions?
- Are you having thoughts of self-harm or suicide?
5 ways to cope with depression during the holidays.
- Be real: Set realistic expectations for the holiday season. Don’t set yourself up for disappointment by comparing this season with the good old days of the past. Live in and enjoy the present. And don’t judge your holiday by what you see on social media. Remember, you’re only seeing a highlight reel of people’s holiday, not necessarily a realistic representation. Don’t compare yourself or make judgements about their level of happiness.
- Set boundaries: Pace yourself. Don’t take on more things than you can handle. That leads to unnecessary stress. Share those holiday responsibilities. Also, it’s ok to say no to an invitation or leave an event early. Set boundaries and then work to focus on and enjoy things within those boundaries.
- Stay connected: Spend time with supportive friends or family. If you can’t do it in person, make a call or video chat. It’s important to not withdraw into yourself and loneliness. Togetherness—with supportive people, not stressfulpeople—can brighten your mood. Volunteering some time to help others is also a meaningful way to connect, helping both yourself and others.
- Don’t keep up, keep track: Overextending yourself financially leads to stress and depression. Don’t compare yourself to what others do or spend. Set limits and do what’s right and comfortable for you. Keep track of your spending and find holiday activities that are free like parties, looking at decorations and lights, and enjoying time together with others.
- Breathe: It sounds simple, but it’s easy to forget during the busyness of the holidays. Practice mindfulness, find time for yourself, don’t put all your energy into just one day, enjoy the moment.
Remember, most of us get the “holiday blues” from time to time that might leave us feeling temporarily fatigued, tense, angry, lonely, or sad. Coping tips like those listed above can help, but if your symptoms persist more than two weeks and affect your ability to function as you normally would, it may be clinical depression. That’s when you should seek support and help from a mental health professional. These caring people offer hope not judgement, and a brighter season of life for you.