Honoring Mental Health During the Holiday Season: Finding Peace Amid the Chaos
The holiday season is often portrayed as a time of joy, family gatherings, and celebration. However, for many, it can also bring feelings of stress, loneliness, grief, and overwhelm. If you're feeling more anxious than excited this time of year, you're not alone. Let's talk about some of the common struggles people face during the holidays, and how you can take care of your mental health through it all.
1. The Pressure to Be Happy
We’re constantly surrounded by images of holiday cheer—perfect families, smiling faces, and glittering decorations. But what happens when you’re not feeling that way? The pressure to be joyful can make it even harder to cope with feelings of sadness, anxiety, or loneliness. Remember, it's okay to not feel okay. You don’t have to match anyone else’s version of “holiday spirit.”
Tips to cope:
Give yourself permission to feel what you’re feeling.
Avoid comparing your holiday to others’ highlight reels on social media.
Consider setting boundaries around activities or events that are too much for you.
2. Coping with the Loss of Loved Ones
The holidays can be especially tough when you're mourning the loss of a loved one. The absence of someone you cared about can feel even more pronounced during this time of year. The traditions, the memories, and the empty seat at the table may bring up painful emotions.
Tips to cope:
Honor the memory of your loved one in a way that feels right for you—whether it's lighting a candle, sharing stories, or keeping a cherished tradition alive.
If you’re comfortable, talk about your feelings with others who understand.
Take care of yourself by allowing time for grief. It’s okay to step away if you need a break.
3. Difficult Family Dynamics
Family gatherings, while a staple of the season, can sometimes be a source of tension. Whether it’s unresolved conflicts, high expectations, or past misunderstandings, interacting with family members can feel emotionally exhausting.
Tips to cope:
Set realistic expectations—don’t expect everything to be perfect.
Set boundaries for yourself and communicate them clearly. You don’t have to engage in every conversation or attend every event.
Practice deep breathing or mindfulness techniques to stay grounded if family interactions become overwhelming.
4. Managing Holiday Stress
The demands of the holiday season—shopping, cooking, travel, and planning—can lead to burnout. Juggling all the to-dos on top of everything else can overwhelm even the most organized person. It’s easy to lose sight of self-care in the midst of it all.
Tips to cope:
Make a holiday “to-don’t” list. Identify what’s not necessary and focus on what matters most to you.
Carve out time for yourself—whether that’s a quiet moment with a book or a walk outside.
Don’t be afraid to ask for help if you need it. Whether it’s delegating holiday tasks or reaching out for emotional support, you don’t have to carry everything on your own.
5. Navigating Holiday Expectations
Sometimes, the expectations around the holidays can feel overwhelming. Whether it's the pressure to buy perfect gifts, attend every event, or create the “perfect” holiday, these expectations can add unnecessary stress.
Tips to cope:
Embrace imperfection—remember, the holidays don’t have to be flawless to be meaningful.
Focus on connection rather than perfection. Time spent with loved ones is what really matters.
Reflect on what makes the holiday special to you, and center your energy around those things.
6. Managing Depression During the Holidays
For those already living with depression, the holiday season can feel particularly overwhelming. Shorter days, colder weather, and the pressure to “be happy” can intensify feelings of sadness, hopelessness, or isolation. If you find that depression is taking a toll on your ability to enjoy the season, know that you’re not alone, and there are steps you can take to manage your mental health.
Tips to cope:
Stick to a routine: Depression can often disrupt your daily habits, so try to maintain a regular schedule with sleep, meals, and activities. Routine can provide a sense of structure and stability.
Set small, realistic goals: Sometimes even simple tasks can feel like a challenge. Break down larger tasks into smaller steps and celebrate each accomplishment, no matter how minor it may seem.
Practice self-compassion: Be kind to yourself and acknowledge that it’s okay to struggle. Pushing yourself too hard or feeling guilty for not being “festive” only adds to the pressure.
Limit alcohol consumption: While alcohol might seem like a way to unwind, it can worsen depression. Drink in moderation or consider skipping alcohol altogether if it negatively impacts your mood.
7. Seeking Support for Managing Depression
Managing depression during the holiday season can be tough, but you don’t have to do it alone. Reaching out for support is a crucial step in maintaining your mental health.
How to find support:
Talk to a therapist or counselor: Professional support is a valuable resource, especially during emotionally challenging times. Many therapists offer virtual appointments, making it easier to access care no matter where you are.
Join a support group: If you're comfortable, consider joining a support group (in-person or online) where you can connect with others who understand what you're going through. Sharing experiences and coping strategies can help lessen the burden of isolation.
Reach out to friends or family: Even if you don’t want to dive into deep discussions, letting someone know you’re struggling can open the door to support. A simple “I’m having a tough time” can encourage loved ones to offer a listening ear or practical help.
Utilize helplines or crisis services: If you’re feeling overwhelmed or in crisis, don’t hesitate to reach out for immediate help. Helplines like the National Suicide Prevention Lifeline (in the U.S.) or local mental health services can provide urgent support and guidance.
Final Thoughts
The holiday season can be both joyful and challenging, especially if you're dealing with personal struggles. It’s important to remember that you don’t have to power through the season with a fake smile. Prioritize your mental health, set boundaries, and lean on the support of others when you need it.
Taking care of yourself doesn’t make you any less of a participant in the holiday season—it simply makes you a more balanced, present, and healthy person. And that’s something worth celebrating, no matter what the season looks like.
Online resources:
National Suicide and Crisis Hotline: Available 24/7 for individuals in crisis, including those experiencing suicidal thoughts, emotional distress, or mental health crises.
Contact: Call or Text 988
Minnesota Warmline: The warmline is a great resource for those who just need someone to talk to, whether it's to manage stress, seek advice, or gain support in a less intense way than a crisis hotline would offer.
Phone: 1-877-404-3190
Hours of Operation:
Monday through Friday: 5:00 PM to 10:00 PM (Central Time)
Saturday and Sunday: 12:00 PM to 10:00 PM (Central Time)
NAMI (National Alliance on Mental Illness) and Mind (in the UK) offer information and resources for those struggling with mental health during the holidays.
Remember, seeking help is a sign of strength, not weakness. You deserve support and understanding, and there are plenty of avenues available to find it.