Holiday Blues By: Sherene Al-Turk, Ed.S, LPC
Holiday Blues By: Sherene Al-Turk, Ed.S, LPC
Holiday festivities and jolly music can sometimes overshadow our stress and sadness during the holiday season. However, it can feel very isolating when it doesn’t.
According to the American Psychological Association, reasons given for increased stress during the season include lack of time, financial pressure, gift-giving, and family gatherings.
On top of that, the National Alliance on Mental Illness noted that 64% of individuals living with a mental illness felt that their conditions worsened around the holidays. This is why it can be helpful to have tools to better prepare ourselves and deflect some of those holiday blues.
- Manage holiday expectations: Internal pressure is something that is not specific to holidays but can definitely be exacerbated during this time. Shifting focus away from what a situation or interaction should look or feel like, can relieve some of that pressure and allow space for more gratitude around what we do have. Thinking of what we can and cannot control may help with the release of anticipatory anxiety and stress. Adjusting expectations and reactions is an empowering way to take control.
- Check in with yourself: Mindfulness and self-care is emphasized all year long, but during this time it is important to be even more vigilant with it. Intentionally checking in with yourself about your mood and stress levels can help manage reactions. It is also a good idea to be proactive with self-care, utilizing tools like journaling, listening to music, exercise, deep breathing, meditation, and/or any other enjoyable activity.
- Make a plan: Coping skills are not a one size fits all tool. Our mind and body need something different depending on our level of distress. It is important to proactively think about what coping skills or grounding techniques you can use when feeling stressed out, sad or anxious during the holidays.
- Manage your time: The to-do list around the holidays can seem never ending, don’t try to do too much. Prioritizing your time and activities can help you use your time well. Making a day-to-day schedule helps ensure you don’t feel overwhelmed by everyday tasks and deadlines. It’s okay to say no to plans that don’t fit into your schedule or make you feel good.
- Breathe: Now this one might seem obvious but it is important. Tools like deep breathing or belly breathing are possible to do in any setting. The holiday season can be a very busy time and relaxing or taking care of ourselves often takes a backseat. You can learn deep breathing from free online instructions and videos.
- Share happy memories: The holidays can also be a time where grief and loss feel more prevalent. Loved ones no longer being with us is something that can be even more difficult to manage during this time. We want to find a way to acknowledge the loss and grief while shifting the focus to happy memories. Finding ways to celebrate that person, talk about them, reminisce and tell stories can help carry them with you with less emphasis on the pain or loss.
- Connect with community: Loneliness can often feel amplified during this time. Increasing intentional effort to spend time with others. Community can look different for everyone, spending time in spaces where you feel connected and comfortable is important.
Hopefully the tips above can help with feeling more prepared and empowered for the holiday season. However, it’s equally important to realize that even if we put these ideas into practice and continue to feel overwhelmed or depressed, professional help is available.
Resources:
https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays
https://namica.org/blog/handling-stress-during-the-holiday-season/