Preparing for the Holidays: Focusing on Mental Health

When Halloween ends and November is here, what do you think of? Typical holiday images may come to mind including sipping hot cocoa around a fireplace or looking over a long narrow dining table with plated Thanksgiving dishes. Despite the festive atmosphere, many individuals experience significant stress and depression during the holiday season. A 2021 study by NAMI found that three in five Americans report negative impacts on their mental health at this time. Furthermore, the American Psychological Association indicated that 43% of those who experience increased anxiety during the holidays believe this stress interferes with their ability to enjoy the season.

Holiday stress can range from feelings of overwhelm related to planning and increased exposure to family systems, anticipating conflict, financial strain, to missing loved ones. It's important to take time to develop skills and strategies to cope with what westernized culture calls the busy holiday season, to maintain mental health. Mindfulness is a practical first step in navigating the holiday season. By intentionally focusing on a present moment without judgement, allows us to observe experiences fully without criticism or comparison. Mindful awareness helps us to explore what truly makes a holiday meaningful, whether that is creating new traditions, honoring old ones, or taking quiet moments of reflection. In practice, start by defining your intentions and explore what you hope to gain such as emphasizing gratitude, engaging in spirituality, or slowing down to embrace the moment which can reduce stress and enhance your enjoyment of the holidays.

Secondly, it is important to focus on setting boundaries with yourself and others. You may find that you sometimes overextend yourself or struggle to say no in order to avoid potential conflict. To establish healthy boundaries with others, consider expressing your thoughts and needs using a clear, structured approach through “I statements.” Setting boundaries with oneself can be tricky too. First try a cognitive behavioral approach. Notice your thought patterns, then emotions, how your body feels, and what behaviors are present. Each of these clues us into what we need and will help determine appropriate boundaries. If I feel tense, anxious, low on energy for conversation, and avoid others, this may signal a need for a break and self-care to recharge. Most importantly, validating emotions and practicing self-care allows us to notice our unmet needs and focus on intentionally meeting them. Keeping routines, creating moments of calm, doing things you enjoy, and fueling the body well can be helpful starting points.

Lastly, holidays can bring about challenging reminders of grief or loss. It is appropriate to speak with your mental health provider prior to let them know about anticipatory grief or trauma reminders so that you can come up with a plan of action. A comprehensive action plan may incorporate coping strategies designed to facilitate distraction, foster self-validation and self-compassion, identify sources of social support such as trusted individuals or designated safe locations for respite, and include access to professional crisis resources. If you are seeking an individual therapist, please call our office at 859-338-0466. If you are in crisis, you can call or text the Suicide & Crisis Lifeline at 988 or The Ridge at Behavioral Health System at 800-753-4673.

Sources:

·       American Psychological Association. (2023, November 30). Even a joyous holiday season can cause stress for most Americans [Press release]. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress

·       ‌The Most Difficult Time of The Year: Mental Health During the Holidays. (2024, February 7). NAMI.https://www.nami.org/from-the-ceo/the-most-difficult-time-of-the-year-mental-health-during-the-holidays