The holiday season is a festive time for many, yet it can also bring up a range of mental health concerns for others. Whether you’re grieving a loved one, stressing over gift-giving, or feeling uneasy about family gatherings, know that you’re not alone. In fact, research shows that 3 in 5 Americans experience worsened mental health conditions during the holidays. Below, we’ll explore some warning signs to be mindful of and offer strategies to help you navigate the season with more ease and resilience.
Warning Signs of Holiday-Related Mental Health Challenges
1. Feeling Out of Sync with the Holiday Spirit
You might feel pressured to be joyful, but instead, you’re experiencing stress, sadness, or irritability. The season can amplify emotions such as grief for those we’ve lost, strain in family relationships, or even loneliness if you’re away from loved ones. It’s normal if your mood doesn’t match the festivities around you.
2. Stress and Overwhelm from Holiday Expectations
Between gift-giving pressures, financial strain, and packed social calendars, holiday expectations can lead to significant mental strain. Feeling burdened by obligations or withdrawing from gatherings you usually enjoy may be early signs of burnout, stress, or emerging depressive symptoms.
3. Physical and Emotional Effects of Seasonal Changes
Shorter days and colder weather can impact both physical health and mood, leading to increased fatigue, changes in appetite, and a tendency to withdraw. Seasonal Affective Disorder (SAD) can also emerge, bringing symptoms like low energy, sadness, and loss of interest in once-pleasurable activities.
Strategies to Support Your Mental Health This Holiday Season
1. Acknowledge and Honor Your Emotions
Allow yourself to feel whatever comes up during the season. Recognize that it’s okay not to feel “holiday cheer” all the time. Practicing self-compassion and avoiding unhealthy coping mechanisms, like substance use, can help you navigate your emotions more effectively.
2. Maintain Self-Care and Routine
Stick to your regular self-care habits—prioritize rest, nutrition, exercise, and relaxation. Self-care provides stability, so keep any routines that help you feel grounded, including regular therapy appointments if you’re in treatment.
3. Set Boundaries and Manage Expectations
It’s okay to say “no” to events or gifts if they don’t fit within your mental, physical, or financial capacity. Setting boundaries around time, finances, and interactions can help manage stress and make the holiday season more manageable.
4. Seek Connection with Positive People and Nature
Spend time with supportive friends or family members, and reach out if you feel lonely. Being outdoors and moving your body can improve your mood, so aim to get outside for sunlight and fresh air whenever possible. Small connections, even with nature, can have a positive impact.
Taking Care of Your Mental Health Beyond the Holidays
No matter how you feel about the holiday season, taking steps to support your mental well-being is crucial. If you find that these feelings persist beyond winter, or that they’re affecting your daily life, consider seeking professional help. At Aspen Ridge Counseling Center, our therapists are here to support you through your mental health journey. Call us at 801-990-4300 to schedule an appointment—our team is ready to help you find peace and balance, during the holidays and beyond.
Sources: https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays