A Guide to Managing Mental Health During the Holidays

‘Tis the season to protect your mental health. You’re not alone if you struggle with your mental health during the holidays. It can be a difficult time for many people for various reasons.

However, there are ways to manage your mental well-being this time of year so you can enjoy the holiday festivities. Please remember that you’re not selfish by putting your needs first. Learning to reduce stress levels will benefit you and the people you love most.

1. Focus on Thankfulness this Holiday Season

2022 may have been an incredibly challenging year for you. If so, that can contribute to mental health declines, especially around the holidays.

But if you want to manage your mental health during the holiday season properly, it won’t help to focus on the negative. Instead, make a list of all the things you’re thankful for. Practicing gratitude is a great way to train your mind to focus on the positives in your life.

2. Brush Up on Time Management

The invitations for parties and get-togethers have probably started pouring in. On top of the normal tasks, you must complete each day, your schedule may fill up quickly.

Practicing healthy time management can help you tremendously if you’re struggling with anxiety or depression. We recommend making a daily routine to ensure you use your time wisely. Avoid over-scheduling yourself, and include time to do the things that bring you joy.

3. Set Realistic Expectations

Think back to past holidays. Can you remember having great expectations for family gatherings that ended in disaster? Don’t worry. It happens to everyone.

As you plan to attend family events this holiday season, go into them with realistic expectations. Understand that your brother may say something to upset your parents, or that your uncle may not be as impressed with your new job as you had hoped.

Remember that everything might not go as planned, but your family loves each other anyway. This mindset may keep you from overreacting or getting too stressed if difficult situations arise during the holidays.

4. Set Appropriate Boundaries

One of the keys to managing mental health during the holidays is to set boundaries. This might be a foreign concept for you, but it will serve you well all year long if you can apply it.

Family dynamics can be challenging and complicated. Setting appropriate boundaries is a great way to protect your mental health. If you need to, you may need to limit the time you spend with people who trigger feelings of sadness or make you feel stressed out.

5. Avoid Substance Abuse

Drug and alcohol abuse increases throughout the holiday season. The CDC reports that in 2020, car crash fatalities increased by 7%. Alcohol was a factor in many of those deaths.

Many people drink or use drugs to combat holiday stress or improve their mood. However, the effects are short-lived, and they typically feel worse after the effects wear off.

If you’re trying to stop abusing drugs or alcohol, you may need support from a mental health professional. Call us at (877) 475-8984 to discuss your treatment options.

6. Don’t Neglect Your Physical Health

Unfortunately, people easily neglect their physical health during the holidays. Parties are filled with sweet, tempting treats, and the motivation to exercise fades away due to colder temperatures.

Managing mental health during the holidays requires making your physical health a priority. There’s nothing wrong with attending parties and eating delicious food, but moderation is the key and maintaining a healthy diet can support your mental health. Also, while you may not feel like jogging around your neighborhood, you can practice yoga at home. Plus, yoga is great for your mental health.

7. Get Plenty of Sleep

Getting enough sleep is a critical component of good mental health. Adults need at least 7 hours of sleep each night, so if you regularly get less than that, the holidays are a great time to form new healthy habits.

Try limiting all screens to about an hour before you go to bed. Some people swear by drinking a glass of warm milk or reading books before they turn in at night. Talk with your doctor if you need additional help falling or staying asleep.

8. Get Outside

Sunlight has tremendous mental health benefits. Living in a part of the U.S. that sees less sunlight during the winter months can contribute to poor mental health. Sunlight can improve sleep, boost moods, and increase job satisfaction.

Your brain and body need the sun’s Vitamin D. If sunlight is lacking where you live, you may consider taking a quality Vitamin D supplement. However, spending time outside in the fresh air will also boost your mental health.

9. Rely on Your Support System

When managing mental health during the holidays, don’t forget to rely on your friends and family for support. While you don’t need to let everyone know you’re struggling, choose a few close loved ones to confide in.

It helps to have someone you can turn to when you need to vent about a stressful situation or feel down. Don’t be afraid to call or text your supportive loved ones to get a word of encouragement when needed.

10. Prioritize Self-Care

The holidays are a time to show people how much we love them. But when you’re spreading good cheer to others, don’t neglect your needs and wants. Self-care is vital and will go a long way toward managing your mental health.

Practicing deep breathing exercises, watching some holiday movies, or even getting a massage are great ways to love yourself this time of the year. Remember, you deserve to enjoy a little self-indulgence now and then.

11. Stick to a Reasonable Budget for Gifts

Many people struggle financially around the holidays. In addition to your regular bills, you must purchase gifts for everyone on your list. If spending money on presents is stressful, it may be time to think outside the box to make it more manageable.

Consider discussing a Secret Santa gift exchange with your family members to keep costs down. Alternatively, set a reasonable budget for each person and stick to it. What matters most is that the people you love feel cared for and appreciated.

12. Be OK with Saying “No”

With the arrival of so many party invitations, it’s easy to feel overwhelmed. You might feel obligated to attend everything, but trying to fit it all into your schedule isn’t realistic for anyone.

It’s time to give yourself permission to say no when necessary. No one should expect you at every holiday gathering you get invited to.

If managing your mental health during the holidays means you can’t attend the office Christmas party this year, that’s OK. You should only attend the parties you want to attend.

13. Consider Getting Treatment from a Mental Health Professional

Mental health treatment is critical for anyone who struggles with anxiety, depression, or another condition. If you are currently in therapy, make it a point to attend every appointment. If you’re not receiving treatment, now is a great time to start.

Transformations Treatment Center offers evidence-based mental health treatment for people just like you. We also offer recovery housing, so you have a safe, therapeutic place to stay while you get the support you need.

Getting mental health treatment is the best gift you can give yourself. Please contact us today if you’re struggling with managing your well-being during the holidays.

Sources:

1. National Institute of Mental Health. Anxiety Disorders. April 2022. Available at NIH.gov.
2. National Institute of Mental Health. Depression. September 2022. Available at NIH.gov.
3. Centers for Disease Control and Prevention. Tips for Driving Safely During the Holiday Season. November 18, 2022. Available at CDC.gov.