TEN TIPS FOR TACKLING THE HOLIDAY BLUES
If you or someone you know is suicidal or in emotional distress, call or text 988 for 24/7 support.
If this is a life-threatening emergency, call 911 or go to the nearest hospital emergency room.
You can also chat at 988lifeline.org if you are in crisis or if you are worried about a loved one who may need crisis support, including having thoughts of suicide or experiencing a mental health or substance use crisis.
FEELING STRESSED OR SAD ABOUT THE HOLIDAYS? YOU’RE NOT ALONE.
A 2021 survey (1) found that 60% of Americans feel the holidays have a negative impact on their mental health, including higher levels of stress, depression and anxiety, as well as increased substance abuse.
For people affected by mental illness, the holiday season can be especially challenging. One study (2) by National Alliance on Mental Illness (NAMI) found that 64% of people with mental illness said the holidays make their conditions worse.
WHAT CAN YOU DO TO TAKE CONTROL AND HELP MANAGE THE INCREASED STRESS OF THE HOLIDAYS?
Here are some tips to do just that:
Set a budget and stick to it. With inflation and rising costs, many people can’t afford holiday gifts. Financial stress during the holidays can be even greater for people in rural communities compared to urban dwellers. (3) Homemade gifts and gift exchanges among family and friends may help you stay within your budget.
Take time for yourself. Whether it’s taking a walk, watching a favorite movie, or listening to music, do something you enjoy to relax, feel refreshed, and help you face the extra obligations of the holiday season.
Avoid excess alcohol consumption. People sometimes turn to alcohol or drugs to help cope with negative feelings associated with holidays. However, overindulgence and substance abuse just add to feelings of guilt, anxiety and stress.
Get plenty of sleep. Staying rested is important for maintaining both physical and mental health.
Set boundaries. Don’t hesitate to say “no” to people and think carefully when deciding whether or not to participate in events that may cause additional stress.
Make a gratitude list. Year’s end is a great time to think about what you are grateful for. Studies (4) show that gratitude has a positive impact on mental health.
Get as much sunlight as possible. A seasonal decrease of sunlight coincides with the holiday season and can lead to seasonal affective disorder – a form of depression during the winter months. To help boost your mood, go outside at midday when the sun is brightest, work near a window and brightly light your home.
Volunteer. Helping others – whether it’s through a local organization or by simply dropping off a meal to a housebound neighbor – is a good way to both lift your spirits and make new friends.
Acknowledge your feelings and reach out for support. If you’re grieving the loss of someone close this year, it’s okay to feel sad and not want to celebrate. Connect with family, friends, a faith community or a support group. Let them know how you are feeling and if there is something that they can do to help.
Seek professional help if you’re feeling overwhelmed. Talk to your primary care doctor or a mental health professional if your anxiety, stress or sadness lasts for a while or becomes too overwhelming. Visit our mental health resources page for a list of agencies that provide additional assistance.
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Sources
1. Sesame: Holiday 2021 Stress Report: Increase in Anxiety, Depression & COVID-Related Stress
2. NAMI: Mental Health and the Holiday Blues
3. Holiday Financial Stress Hitting Rural Populations Harder in 2022: A Credit Karma Study
4. NAMI: The Impact of Gratitude on Mental Health