Make Holiday Mental Health Better By Finding Moments To Refresh
Some of the most treasured holidays in the United States include Christmas, Hanukkah, New Year’s Eve, and New Year’s Day, often occurring after Thanksgiving in November. Holidays can be exciting but may accompany pressure and expectations. People often experience stress and mental health challenges during this time of year, and not everyone celebrates the holidays or has a place to go. Below, explore ways to find moments to refresh and relax and explore other resources for times when you’re overwhelmed during the holidays.
Holiday mental health: Research on mental wellness during the holiday season
In 2023, nine out of 10 U.S. adults reported feeling stressed by the holiday season due to factors such as distance from loved ones, family conflict, and financial pressures. In addition, those who are already diagnosed with a mental health condition might be at risk of worsening symptoms during the holidays, whether due to solitude, conflict, trauma, or other challenges.
Many people's most significant concern for the holidays is a lack of resources, as they balance the desire to purchase holiday gifts, decorations, and food with the need to pay for household necessities. With the global trauma of the COVID-19 pandemic, many people have also lost loved ones, which can lead to grief around the holidays. However, there are ways to cope with these challenges and find relaxation during the holidays.
Can the holidays make mental illness worse?
If you have been diagnosed with a mental illness or if you are starting to show symptoms of a mental health condition, you may be confused about your emotions during the holidays. According to the National Alliance on Mental Illness, 64% of people with a pre-existing mental illness report that the holidays make their condition worse. However, it may not be the holidays themselves that are difficult but the circumstances that come along with them, which can be more difficult for someone with a mental illness at any time of year.
For example, high stress has been linked to depression and anxiety, and post-traumatic stress disorder (PTSD) has been linked with triggers that may be more common over the holidays, such as family conflicts, substance use, and loud sounds (like fireworks). With healthy coping techniques available, people can prepare to take a breather during the holidays and protect their inner peace.
How to find moments to refresh
With busy holidays, finding a moment to breathe can seem complicated. Below are some ways to free up time to refresh your mind and soul.
Don’t take on more responsibilities than you can handle
You may notice an influx of family members, friends, and others asking you for more favors over the holiday season. You might also be invited to more events or be asked to take overtime at work during the holiday rush. Try to be mindful of what you can feasibly handle during this time and avoid unrealistic expectations to protect your mental and physical well-being. If working overtime is the only way to pay for your holidays, you might try to still leave some days off within the month to relax and practice self-care.
You might also compromise with yourself by taking a part-time shift instead of a full-time holiday shift or working at a time in the day when your business isn’t as busy so that you won’t be as stressed. You may also uphold your normal routine and plan to get enough sleep. In addition, consider setting healthy boundaries with loved ones on the errands, favors, and supportive actions you can do to help them.
Schedule time for yourself
Scheduling time for self-care and relaxation on your calendar may help you protect your body and mind. Instead of waiting to see if you’ll have time at the end of the day, you can add your self-care activities to a calendar on your phone or tablet. Even if someone asks you for a favor during this time, you can prioritize yourself as you would prioritize someone you love and let them know you already have plans.
Take a walk in nature
Consider taking a walk outside for your mental health. You might take an extra 30 minutes in the morning before work for a short walk in the park. If you have time in your month and the weather permits, you could also hike somewhere, go skiing, or try another outdoor sport. Being in nature and breathing fresh air may help you regulate your nervous system.
Go for a drive
Going for a drive can be another way to refresh your mind. You don’t necessarily have to have a destination. Consider driving until you reach somewhere you’ve never been and then driving home. You can listen to music, sing, or just rest in silence.
Ways to refresh your mental health
Consider the following tips to refresh your mental health when symptoms occur. These practices can also be used as prevention methods.
Mindfulness and deep breathing exercises
Deep breathing exercises are often designed to reduce feelings of stress and anxiety. Slowly breathing and focusing on your breath may help your body slow down and ground your consciousness in the moment. You can take deep breaths anywhere and try a variety of breathing practices until you find one that works for you. You might start by giving yourself five minutes to breathe and then see how your body feels afterward. This practice may be best in moments of anxiety or when you can’t get away from a stressor.
Practicing mindfulness can also reduce symptoms of stress, depression, and anxiety in adults and children. By focusing on the present moment, removing judgment from your thoughts, and being open to change, you may experience less stress and a more sharpened focus. Pay attention to what your senses pick up in your environment without assigning labels to these sensations.
Reflection exercises
Reflection exercises can be a way to learn more about who you are and what you need. A few ways to reflect include journaling, creating a video diary, scrapbooking, drawing, writing poetry, creating an audio diary, asking yourself questions, and reading about other peoples’ experiences with similar challenges. You may find some of the core reasons you are distressed on the holidays by taking time for these exercises, which may help you brainstorm boundaries to protect you from harm.
How to set boundaries with loved ones on the holidays
For many, loved ones can be a source of stress over the holidays, especially when families are prone to conflict. Setting realistic expectations and boundaries with those you love about your time, energy, money, house, relationships, and belongings may ensure you don’t overextend yourself to please others.
Prioritizing holiday mental health
If you know you won’t be comfortable with extensive holiday gatherings, you might tell your family that you won’t be available for certain family gatherings. If it helps you to have more control over the festivities, you might consider hosting a family gathering at your own house and having a set time when everyone leaves. Below are other areas where you might set boundaries and limits:
- A maximum amount of money for gift-giving (or whether you want gifts at all)
- Times you’re available to help with cooking or other preparations
- Whether you will attend an event with alcohol present (you can let people know if you prefer to avoid alcohol at events)
- Whether you want children at an event you’re hosting
- The topics you’re comfortable discussing with others
- The family members you’re comfortable spending time with
- Whether you will participate in religious rituals, ceremonies, services, or events
- How long you’re able to spend time at an event
- What you’re comfortable helping with in case of emergencies
Setting a holiday budget to reduce stress
Since financial struggles are common in those who experience holiday stress, setting a holiday budget before the holidays may be helpful. If you often overspend by accident, consider keeping your holiday money separate from the funds you use for other items and bills. You can leave a certain amount of money in several envelopes, each representing a different occasion or gift. Consider not using a credit card to avoid overspending. You can also talk to a financial advisor for support if you struggle to budget, and some phone apps can do the budgeting for you and show you areas where you may be able to cut costs.
Mental health support options
Having coping strategies ready in case you experience mental health challenges during this holiday season can be helpful. If you’re not in a crisis but would like some help with a mental health challenge, you might benefit from talking to a trusted family member, a support group, or a licensed therapist who practices talk therapy. Online therapy through a platform like BetterHelp can be more accessible if you struggle to schedule an appointment over the holidays.
Through an online platform, you can speak with a therapist from home via audio, video, or live chat at a time that suits your schedule. You can also reach out to your therapist at any time through in-app messaging, and they’ll respond as soon as they can. Numerous studies have shown online therapy to be effective for a number of mental disorders, including anxiety and depression. Aside from helping with mental health conditions, online therapy may help you prepare for holiday gatherings or time alone so that you can have a wonderful time no matter what you decide to do.
Takeaway
Frequently asked questions
How do holidays affect mental health?
Holidays can affect mental health in many ways. Some people struggle during the holidays due to increased pressure to conform to what a holiday “should” look like. In contrast, others may be lonely, struggle financially, or have difficulty changing their routine. Businesses are also generally busier over the holidays, which can cause stress for those who work directly with the public or are trying to do shopping. With many people in the US experiencing a cold and dark climate during the winter, especially in the north, seasonal depression and sad feelings may also be more common.
Is a holiday good for mental health?
The holidays can benefit mental health. However, not every holiday brings joy for everyone. Although this season is often considered the “most wonderful time of the year,” it’s okay if you’re not having the same experience as others. Talking to a therapist is one way to cope with holiday stress. However, you can also make it a point to continue to value your routine and care for your body to reduce feelings of sadness, stress, or anxiety that might arise.
Does holiday anxiety exist?
Yes, holiday anxiety is a genuine concern for many people. Anxiety can be a response to stress, interpersonal conflict, financial challenges, and other life circumstances. However, some people may be anxious due to the pressure that holidays bring or because they’re alone on the holidays. Regardless of the cause, anxiety is generally considered highly treatable. Consider speaking with a therapist or doctor to discuss treatment options. Ensuring a consistent schedule can also be helpful during this time of year.
What are the biggest holiday stressors?
What causes stress for one person on the holidays might not cause stress for another. However, below are some of the most common holiday stressors:
- A lack of time
- Increased pressure
- Higher hours at work or a heavier workload
- Cold and dark weather
- Family conflict
- Politics
- Finances
- Knowing who to spend the holidays with
- Being alone or feeling lonely
- Living with a mental health condition
- Seasonal depression
- Busy retail shopping
Why does my anxiety get worse on the holidays?
Your anxiety may worsen over the holidays due to stressors like financial challenges, saving money, or having challenges at work. However, causes of anxiety can vary per person. If you’re unsure why you’re anxious, talking to a therapist can be a helpful way to find out more about the causes and ways to cope.
What is the most stressful holiday of the year?
55% of Americans say Christmas is the most stressful holiday of the year. Christmas is one of the most popular holidays worldwide and is often associated with expectations for gift-giving, spending time with family, and taking time off work. Christmas may be more challenging for those who don’t want to or can’t celebrate in these ways. In addition, holiday shopping and the pressure to spend time with family can be overwhelming.
Why am I not enjoying my holidays?
If you’re not enjoying your holidays, you may be experiencing stress or another mental health challenge. However, not enjoying the holidays doesn’t necessarily mean you’re living with a mental illness or are doing something wrong. Look at whether any aspects of your life are causing you discontent and areas where you might change or modify your holidays to make them match what you’re looking for. Although there’s a lot of pressure to have the “perfect” holidays, you don’t have to celebrate in any certain way or at all if you don’t want to.
How do you handle holiday stress?
Handling stress on the holidays is similar to handling stress at any time of the year. Below are some ways to cope:
- Keep a consistent routine
- Don’t overextend yourself at work
- Set healthy boundaries with loved ones
- Make time for hobbies and enjoyable activities
- Drink enough water
- Eat nutritious meals
- Exercise
- Practice mindfulness and deep breathing
- Talk to someone you trust
- Connect with a therapist online or in your area
- Try mental health medication (with a doctor’s prescription)
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
Is holiday anxiety common?
Holiday anxiety is quite common. 38% of people report experiencing increased anxiety over the holidays. If you are one of these individuals, consider seeking support from a support group, therapist, or doctor for your anxiety, especially if your symptoms cause difficulty in daily functioning.
Why do I feel weird after a holiday?
If you feel weird after a holiday, it might be because the excitement of the holiday has worn off and you’re back to a normal routine. A lot of pressure and planning often goes into the holidays, and the build-up of anticipation can be exciting. Once all the emotion dies down, you might feel sad, stressed, anxious, or confused. These feelings are normal. However, if they persist for over two weeks or cause difficulty functioning, consider talking to a therapist for support.
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