Is the Holiday Season Bad for your Mental Health?

The holidays can be a season filled with joy and wonder, but they can also be stressful and can significantly affect your mental health. Although this is especially true for those who are already impacted by mental health challenges, it can also affect those of us without a history of mental health issues. A 2021 survey showed that 3 in 5 Americans feel their mental health is negatively impacted by the holidays. I think it is good for us to recognize the challenges that many people face this time of year, and helpful to plan ahead with ideas that can help ourselves and others.

There are a number of reasons, including:

• A long list of things that need to be done
• More than usual demands on our time
• Financial stresses
• Worry about not meeting others’ expectations or our own expectations not being met.
• Sadness from missing a loved one who has passed away, or who is unable to be with us during the season
• Loneliness or isolation, that feels much more intense when seeing all the messages reflecting family and friends spending time together.

• Acknowledge and accept your feelings – It is normal to feel sadness and grief for loved ones lost or missing. Give yourself permission to feel this sadness. Cry if you feel like it. Share your feelings with someone. Make time for yourself to spend some time alone if you need it.
• Connect with others – There are many ways to do this within your community, even if you haven’t engaged in the community before. Check your community’s website for a list of events. Join a club that interests you. If you are religious, attending religious services is a good way to connect.
• Reach out to friends, family, or others who you think might be feeling lonely or depressed – It might help you as much as it helps them. Consider volunteering your time or doing something to help others. Helping those in need is often the best way to help ourselves. Simple things, like delivering a holiday meal to someone in need, can have big impacts.
• Do something to remember lost loved ones – Maybe listening to a favorite song of theirs or watching a movie they loved. I always feel connected to my father when watching sports, so I like to do that around the holidays when I’m missing him. Give yourself permission to enjoy the holidays without them. They would want you to do that.
• Be realistic about the holidays – Remember that no one feels “joyous” all throughout the entire holiday season. It’s just not normal! Don’t set expectations too high.
• Maintain healthy habits – The holidays can really disrupt your normal routine. It is important to make the time to keep up your exercise routine, get enough sleep, and attend your usual therapy sessions and doctor visits. You can also do some deep breathing exercises, meditation, or Yoga when you feel stressed. Spend less time on social media, and more time with people in person. These things are critical to maintaining your mental health.
• Create a budget for the holidays, and stick to it – A budget is a gift to yourself. Plan the money you will spend on gifts, decorations, and food. You might even suggest starting a family gift exchange by drawing names or something similar to decrease the number of gifts you need to buy.
• Set boundaries – Remember that saying “no” is ok. You don’t have to participate in every activity, go to every event, or buy everyone a present. You don’t have to decorate your house to the nines. If you feel that your mental, emotional, or financial health will suffer from doing something, just say no. Your family and friends will understand if you can’t do everything. No explanations or excuses necessary. You can simply say, “I’m sorry but I can’t do that this year.”
• Limit alcohol and drug use – Although some people think these things can reduce stress, they don’t! In fact, they often just make it worse!