Tips for a Stress-Free Holiday Season
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NAMI (National Alliance on Mental Illness) suggests several different ways to handle stress during the holidays. Here is an article that NAMI published to help us all stay stress-free during the holiday season.
The “most wonderful time of the year” can quickly turn into the most stressful time of the year for many. When compounded by a mental illness, common holiday pressures can create a perfect storm of exacerbated stressors, symptoms and setbacks if not proactively addressed.
The reality is that potential hazards exist at every turn during the holidays. These situations can trigger heightened difficulties for people suffering from depression, anxiety, PTSD and other mental illnesses. The holidays can also introduce additional stressors such as complicated relationship dynamics at family gatherings, grief over losing a loved one or simply trying to live up to the unattainable expectations of the “perfect holiday.”
While it’s important that all people consider the impact of the holidays on emotional well-being, it is crucial that those with mental illness consider tactics for avoiding pitfalls. Of all the things on your holiday preparation to-do list, the most critical one is maintaining your mental health and practicing self-care.
Major Depressive Disorder with a Seasonal Pattern (formerly known as seasonal affective disorder, or SAD), is a form of depression that often accompanies changes in seasons. This disorder results from chemical changes in the brain and body and is best controlled with the help of a mental health professional who understands the nuances of treating this condition. Seeking professional support is truly beneficial in proactively managing this condition leading up to, during and following the holiday season.
These tips can help you manage your symptoms and stress during the holidays.
Stay hydrated. Drink plenty of water and herbal teas, and don’t forget to hydrate your skin with lotions and lip balms. Hydration nourishes the brain and its physical effects can improve your overall mood.
Find time to exercise. The holiday season is a great time to ice skate, ski or hike. If you don’t have access to these outdoor activities, any form of exercise will release endorphins, which can lessen the symptoms of depression.
Spend time with loved ones. This offers an opportunity for social interaction, which can help lessen the feelings of loneliness that may come around this time of year.
Pamper yourself. Taking a bath, having a warm drink or getting a massage can create a sense of calm and happiness, especially during the stress of the holidays.
Indulge without overconsuming. Treating yourself can make you happy, but over-indulging in unhealthy food around the holidays can negatively impact symptoms.
One of the greatest holiday stresses is the absence of a loved one who passed away. The empty seat where they would have sat can fill families with a sense of grief, loss and emptiness, as well as worsen symptoms for individuals with mental illness. The following recommendations can help you and your family cope:
It’s not all sad. Know that some parts of the holiday will be wonderful, and some parts will be sad. The anticipation of sadness may be stressful, but the holidays provide an opportunity for healing. You can still take joy in the relatives that are present and remember fond memories of holidays past.
It is okay to feel the way you feel. It is healthy to acknowledge your feelings and work through them, rather than suppressing them.
Take care of yourself. Find healthy ways to cope, such as exercising. Organizing family walks is a great way to get fresh air and enjoy the company of others. Don’t search for solace in unhealthy foods or alcohol. If alcohol is present, drink responsibly.
Don’t feel pressured to uphold family traditions. While they might be a comforting way to remember a loved one, sometimes family traditions are too painful to bear. Your family will find new ways to celebrate, and your traditions will adjust with time.
Keep in mind that the loved ones you lost would want you to remember them fondly, to enjoy the holiday season, and to find comfort in having the family come together.
The holidays bring joy and happiness as well as frustration and stress. This holiday season, you may have many things to take care of, but the most important one is yourself.
Campbell County Health Behavioral Health Services is here to provide mental health, behavioral and counseling services. We at CCH also want to remind the community that if you or someone you love is in crisis, you can call/text 988 anytime, anyday. The CCH crisis line is available 24/7, 365 days a year by calling 307-688-5555.