The holidays can be a joy-filled season, but they can also be stressful and especially challenging for those impacted by mental illness. A 2023 survey by the American Psychological Association found that 89% of U.S. adults feel stressed during the holiday season, with 41% reporting higher stress levels compared to other times of the year. This stress can lead to physical illness, depression, anxiety and substance misuse. The reasons given are various and Include lack of time, financial pressure, gift-giving and the pressure of attending family gatherings.
Concurrently, the National Alliance on Mental Illness notes that 64% of individuals living with a mental illness felt that their conditions worsened around the holidays. However, there are ways in which we can prepare ourselves and hopefully deflect some of the increased stress of the holidays. It’s important to realize that we do have more control than we think we do.
For individuals and families coping with mental health challenges, the holiday season can be a lonely or stressful time, filled with an increase in anxiety and/or depressive symptoms. If you’re living with a mental health condition, stress can also contribute to worsening symptoms. For example: in schizophrenia, stress can encourage hallucinations and delusions; in bipolar disorder, stress can trigger episodes of both mania and depression.
To get through the holidays while managing your mental health, focus on self-care practices like maintaining a healthy routine, setting realistic expectations, saying no when necessary, connecting with supportive loved ones, and seeking professional help if needed; remember to prioritize your well-being by taking breaks, practicing mindfulness, and engaging in activities you enjoy, even if it's just a quiet moment for yourself.
Here are specific suggestions to hep prioritize your needs during the holiday season:
Accept your needs. Be kind to yourself! Put your own mental and physical well-being first. Recognize what your triggers are to help you prepare for stressful situations. Is shopping for holiday gifts too stressful for you? What is making you feel physically and mentally agitated? Once you know this, you can take steps to avoid or cope with stress.'
Write a gratitude list and offer thanks. As we near the end of the year, it’s a good time to reflect back on what you are grateful for, then thank those who have supported you. Gratitude has been shown to improve mental health.
Manage your time and don’t try to do too much. Prioritizing your time and activities can help you use your time well. Making a day-to-day schedule helps ensure you don’t feel overwhelmed by everyday tasks and deadlines. It’s okay to say no to plans that don’t fit into your schedule or make you feel good.
Be realistic. The happy lives of people shown in those holiday commercials are fictional. We all have struggles one time or another and it’s not realistic to expect otherwise. Sometimes, it’s simply not possible to find the perfect gift or have a peaceful time with family. (Yes, even Zoom family gatherings can be stressful!)
Set enforceable boundaries. Family dynamics can be complex. Acknowledge them and accept that you can only control your role. If you need to, find ways to limit your exposure.
Practice relaxation. Deep breathing, meditation and progressive muscle relaxation are good ways to calm yourself. Taking a break to refocus can have benefits beyond the immediate moment.
Exercise daily. Schedule time to walk outside, bike or join a dance class. Whatever you do, make sure it’s fun. Daily exercise naturally produces stress-relieving hormones in your body and improves your overall physical health.
Set aside time for yourself and prioritize self-care. Schedule time for activities that make you feel good. It might be reading a book, going to the movies, getting a massage, listening to music you love, or taking your dog for a walk. It’s okay to prioritize alone time you need to recharge.
Eat well. With dinners, parties, and cookie trays at every turn, our eating habits are challenged during the holiday season. Try to maintain a healthy diet through it all. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit is the foundation for a healthy body and mind. Eating well can also help stabilize your mood.
Get enough sleep. Symptoms of some mental health conditions, like mania in bipolar disorder, can be triggered by getting too little sleep.
Avoid alcohol and drugs. They don’t actually reduce stress: in fact, they often worsen it. If you’re struggling with substance abuse, educate yourself and get help. There are resources available to you in DuPage county.
Spend time in nature. Studies show that time in nature reduces stress. (More on the mental health benefits of nature.) Need to break away from family during a holiday gathering? Talk a walk in a local park.
Volunteer. The act of volunteering can provide a great source of comfort. By helping people who are not as fortunate, you can also feel less lonely or isolated and more connected to your community.
Find support. Whether it’s with friends, family, a counselor or a support group, airing out and talking can help. If you or someone you love is experiencing a crisis, you can call the National Suicide Prevention Line at 1-800-273-8255. You may also call the NAMI Helpline at 1-800-950-NAMI (6264) M–F, 7 a.m.–3 p.m. PT for free mental health information, referrals and support.
Keep up with existing therapy appointments or seek therapy. If you’re feeling overwhelmed, it may be time to share with your mental health professional. They can help you pinpoint specific events that trigger you and help you create an action plan to change them. If you’re already seeing a therapist, keep it up.
Starting therapy can feel intimidating - we strive to make it easy. To schedule an appointment or to obtain additional information about our services, accepted forms of insurance or our therapists, please contact us at (630) 426-9719 or fill out the form below. Expect to hear from us same business day (Mon-Sat). If reaching out on a Sunday or holiday, expect to hear back the next business day. We look forward to speaking with you!
Downers Grove Counseling and Wellness PLLC
4910 Main Street
Downers Grove, IL 60515
(630) 426-9719
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