For many, end-of-year holidays worsen mental health. Tips to stay healthy, from an expert.
The holiday season, which for many people begins in November and lasts through the New Year, can be a joyous time for some and a significant stressor for many others.
A 2014 National Alliance on Mental Illness survey found that 64% of people with mental illness report that the holidays make their conditions worse. The factors reported to worsen mental health during this time of year include high expectations, loneliness, and increased stress. Many holiday traditions that bring comfort and happiness to some can highlight the struggles of others, such as increasing financial strain, feeling pressure to have the perfect holiday, remembering happier times from the past, or being unable to be with loved ones.
The “holiday blues” is different from mental illness, and for many people it is a temporary condition. However, short term mental health problems should be taken seriously because they can develop into clinical anxiety or depression. The good news is that there are many ways to reduce or eliminate the holiday blues.
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Practice good self-care and take care of your health. Maintain normal routines for yourself and your family as much as possible. Keep a regular sleep schedule, eat healthy meals at regular times, stay hydrated, go for walks, stretch, or practice other exercise routines, and make time for fun or relaxing hobbies and activities. Choose which holiday activities you and your family will enjoy most and plan these ahead. Take breaks, ask for help, or delegate some tasks to others.
Avoid or limit substance use. Alcohol is a depressant, so you should not drink when feeling stressed or down. Avoid use of drugs, especially during times of stress. Limit or monitor caffeine use and instead prioritize rest and sleep or exercise for increased energy.
Have realistic expectations and set boundaries. Remind yourself that it’s okay to say no. Set a budget and stick with it. Share experiences with loved ones instead of purchasing items or making homemade gifts. Be patient with yourself and accept that you may not get to everything. Inform family and friends in advance of your limits. Don’t try to recreate past traditions, instead create new memories.
Seek support or professional help. Talk with supportive family and friends. If the holiday blues are impacting your functioning, or if they remain after the holidays are over, contact your doctor or a mental health professional for assessment and treatment.
Alyssia Cinami, LMFT – UCFS Plainfield Health Center Behavioral Health Services Site Supervisor.
This article originally appeared on The Bulletin: Holiday stress: Tips to reduce or eliminate holiday blues
