Bridgid Crowley, MD practices general psychiatry, providing treatment for conditions including depression, anxiety, bipolar disorder and psychosis. She is board certified in general adult psychiatry and psychosomatic/consult-liaison psychiatry.
December 16, 2024
With all of the positives that the holidays can hold, they often also bring stress. According to the American Psychological Association, 38% of people surveyed said their stress increased during the holidays. The National Alliance on Mental Illness, NAMI, reports that 64% of people with mental health conditions experience exacerbated psychiatric symptoms during the holidays. Stressors can range from financial pressures, social gatherings, grief with remembering loved ones we have lost, hectic schedules, high expectations, and loneliness.
Although some these pressures are inevitable, going into the holidays with the intention of caring for yourself can help ward off excessive stress and instead help you enjoy the season. Here are some strategies to help bolster your mental health.
Be mindful of social gathering boundaries
It’s tempting to try to attend every holiday event and social gathering. Overbooking yourself can quickly lead to burnout. Prioritize the gatherings that bring joy and leave you feeling fulfilled.
Set financial boundaries
The financial pressure of the holidays is arguably one of the biggest worries this time of year. Go into the season with a set limit on what you plan to spend on everything holiday-related including gifts, travel, meals out, decorating, baking, etc. Keep in mind that not every gift needs to have a price tag. Intentional time together and homemade presents can have a lasting impression.
Limit alcohol and continue to be mindful of healthy eating
It’s no surprise that there is a correlation between increased consumption of unhealthy foods and alcohol with exacerbated mood and anxiety symptoms as well as sleep disturbance. While indulging in some holiday sweet treats is great, balance this with nutritious whole foods that will nourish your body.
Get outside and move your body
Sunlight, fresh air, and movement are natural ways to boost your mood and reduce your worries. With busy schedules, colder weather and shorter days, it can be difficult to get outside. Schedule outdoor time on a regular basis to prioritize your mental well-being.
Intentionally connected with others
The holidays revolve around connecting with others. This is difficult when we reside alone, have busy schedules and live great distances away from family or friends. It is easy to isolate during the holiday season to avoid reminders of not being close with loved ones. Making time and planning social engagements, whether in person or through phone or video calls, will help you feel connected.
Respect differences
The holidays bring together family and friends who have a variety of beliefs and views on life. Discussing differences may lead to increased stress. Be intentional about topics of conversation. If discussions lead to controversial topics, do not hesitate to gently steer the conversation back to more neutral themes.
Take time to honor and celebrate those that we have lost
Holidays can be a difficult reminder of the losses that we have had. Instead of avoiding, simply acknowledging the losses and associated emotions can help. Take time to include your late loved one in celebrations such as lighting a candle in remembrance or sharing memories with one another.
Give back
Giving back can bring an external purpose to the holidays. Serving those in need brings tremendous joy. There are several ways to donate including time serving others or financial giving.
Continue with your self-care activities
It’s important to continue established self-care activities. These include sticking to a regular sleep schedule, meditating, praying, and remaining in therapy, to name a few.
Being mindful with how we approach stressful situations can help preemptively mitigate stress so that we can enjoy this merry time of year. Have a wonderful holiday season!