Managing your mental health (and family!) during the holidays
Photo: Ian Schneider | Unsplash
By Kristen A. Schmitt
Family dynamics are unique and can bring both stress and joy during the holiday season. For anyone experiencing a mental health issue, the holidays can be tricky to navigate and can even exacerbate what they are feeling.
The National Alliance on Mental Illness (NAMI) found that 64% of people with mental illness reported that the holidays actually make their conditions worse. A 2021 study by telehealth provider Sesame found that 3 in 5 Americans feel their mental health is negatively impacted by the holidays, with 60% reporting an increase in anxiety and 52% feeing an increase in depression compared to the 2020 holiday season.
No matter what holiday you celebrate, gift giving, baking, visits with family and friends along with other festivities can be overwhelming for everyone, let alone those who may need additional support and resources.
So, whether you’re hosting a get-together or heading through the woods to grandmother’s house, here are some strategies and resources to help maintain your mental health this holiday season:
Set boundaries.
“Setting boundaries during the holiday season, especially with family members and other people who are close to you, is a radical act of self-care to be celebrated,” said Sarah Kaufman, a therapist at Cobb Psychotherapy in Brooklyn, New York. “It’s a way to honor your values, financial situation, and mental health. It’s not only a nice thing to do for yourself, but in some cases, it is essential for your overall well-being.”
So, only say yes to the activities you want to participate in. Don’t feel obligated to accept every invitation. If traveling is an issue, establish that boundary ahead of your holiday plans.
Maintain healthy habits.
The Mayo Clinic recommends following to your regular routine as much as possible because it can help alleviate stress levels. Stick to your regular sleep schedule. Eat healthy foods and try not to indulge in too many sweets or too much alcohol. And remember to stay physically active.
Navigate difficult family members.
Remember that you don’t have to agree on everything. Lori Ryland, a clinical psychologist and chief clinical officer of Pinnacle Treatment Centers, suggests avoiding triggering conversations that revolve around topics like politics, religion, culture or current events. If someone brings up an uncomfortable topic, she recommends saying, “We will just have to agree to disagree” or “I am here to enjoy family and the holiday, not debate.”
For more, check out these Psychology Today articles: Holiday Strategies for Dealing With Difficult Family Members and Dysfunctional Families and the Holidays.
Be truthful to yourself.
Try not to have unrealistic expectations of yourself or those who you will be celebrating with this season. “Try your best to acknowledge and accept your emotions rather than place judgment on them,” says Daniel H. Gillison, chief executive officer of the National Alliance of Mental Illness (NAMI). “It’s OK to feel happy; it’s OK to feel sad; it’s even OK to feel both happy and sad.”
Check out these other resources for more ways to handle the upcoming season:
The American Psychological Association has several tips on how to handle the stress of gift giving that includes understanding your own limits and expectations.
Remember to practice self-care. For some ideas on ways to incorporate this into your busy holiday season, check out this post from the Harvard Medical School.
Try to avoid stressors that may increase your holiday stress through these tips from NAMI.
The holidays can be full of stress, but they can also be full of joy. While you have many things to take care of during this season, remember that the most important one is yourself.