Tips for Managing Your Well-Being During the Holidays
Anxious woman talking on phone, with gift and hot chocolate nearby. Credit: Getty Images
The holidays are typically portrayed as joyous times full of celebrations, laughter, and connecting with loved ones. But not everyone experiences the holidays in this way. Many experience the “holiday blues,” which can make the season a very challenging time of year.
The blues are usually temporary feelings of anxiety, sadness, loneliness, and other negative emotions. Those dealing with mental health challenges or substance abuse, or are separated from or lost a loved one, feel it the most. But people also struggle with holidays for other reasons - pressures of gift giving or economic hardship, challenging interactions with family members, shorter days, and changes in the weather. Seasonal Affective Disorder is a very real condition in which people experience symptoms of depression that are triggered by the change in seasons as the days get shorter.
Whatever the reason for a less-than-joyous holiday season, here are some helpful tips to get you through it:
Pay attention to your feelings.
It is okay to be unhappy during the holidays. The first step to addressing holiday angst is to recognize your feelings and understand the triggers.
Do your best to face your feelings in the healthiest way possible. This may mean finding a therapist or sharing your thoughts with a close friend or family member. Acknowledge the struggle that you’re facing and do your best to create new, positive memories this holiday season to associate happier feelings with the holidays.
Develop a plan and be realistic.
When feelings of sadness or stress creep in, have a plan. This could be calling a friend or doing an activity that brings you joy. If feelings happen during family gatherings, allow yourself time to take a walk alone, or run an errand so that you can manage the difficult moments in your own time.
Set financial goals and expectations about the holidays too. Don’t overcommit financially, by spending too much money on gifts or attending many expensive holiday events.
Don’t overcommit.
It's important to recognize that you do not need to “do it all” and make everything “perfect.” Set realistic expectations. Don’t pack too much into your schedule when you know you won’t be able to handle it all. Be selective when committing to plans and prioritize what is important. Regardless of your plans, it is important to communicate your intentions to friends and family early enough so everyone knows what to expect.
Keep habits healthy.
It is easy to overindulge and “let it all go” before and during the holiday season. Practice self-care by prioritizing necessities like good sleep, exercise, and healthy eating. Recharge your mind and body by spending time in nature, meditation, and relaxation.
Find community.
If you cannot be with loved ones, create your own community to go to for support. Remind yourself of the people, places, and things that make you feel happy. Consider scheduling a regular call or video chat with friends so you don’t have to think twice about making the effort. Host a potluck Friendsgiving or spend time volunteering. Find clubs, community centers, or faith communities and spend time with new people starting new traditions to reduce loneliness and isolation. Helping a friend or neighbor who also might be struggling can improve your happiness and well-being.
Stay positive.
It can be hard to stay positive when you’re struggling with hardships or your mental health. The holidays are typically a time to look back on the previous year, so do so positively. Don’t allow yourself to stay in a negative mindset and focus only on shortcomings and unmet expectations. Give yourself credit for the positive changes that have occurred and do your best to look at the upcoming year with hope, optimism, and excitement.
You are not alone. Here’s how to seek help.
SAMHSA’s National Helpline — 1-800-662-HELP (4357) - A confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
FindSupport.gov — an online guide that helps people navigate through common questions when they are at the start of their journey to better behavioral health.
FindTreatment.gov — A confidential and anonymous source of information for persons seeking treatment facilities for substance use/addiction and/or mental health problems.
988 Suicide & Crisis Lifeline — if you or someone you know needs support now, you can contact the 988 Suicide and Crisis Lifeline. Simply call or text 988 or chat at 988lifeline.org.
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