If you think about your favorite holiday movie, many of the main themes are connection, kindness, love, and family. But for many people, the holiday season is also a time of difficult family dynamics, over-commitment, grief and loss, social comparison, and loneliness. In fact, the National Alliance on Mental Illness found that 64% of individuals living with mental illness perceive that their conditions worsen around the holidays. It’s important to recognize these difficulties and also remember you are not alone in them.
While you may not have a White Christmas or a Wonderful Life, Love Actually can live in your own self-care this time of year.
A starting guide to prioritizing your mental health during the hustle and bustle this holiday season:
Set Realistic Expectations
The pressure to throw the perfect event or buy the best gift feels stifling this time of year. Be honest with yourself about what you can do, not what you think you should do. Rather than being your own worst critic, you deserve to be given the same grace you give others this holiday season.
2. Create Boundaries
If you have a long list of events and celebrations to attend, acknowledge that you can’t give 100% to each of them. Prioritize the ones you truly care about. Additionally, some family members may be especially draining or difficult to engage with. Remember to take time for yourself to separate, check in, and recharge.
3. Express Your Feelings
It’s okay to not feel joyful and festive all of the time. This is especially true for those who may have recently lost loved ones or are experiencing other types of grief. Share your feelings with a trusted friend, loved one, or therapist. Sometimes our best gift to ourselves is honesty and compassion.
4. Prioritize Sleep and Activity
As the sun shines less, our bodies are naturally creating less serotonin. This can lead to loss of energy, changes in appetite, and changes in sleep. The American Psychiatric Association says that 5% of adults in the U.S. experience Seasonal Affective Disorder during the winter. Prioritize regular exercise, healthy eating, sleep, and staying active.
5. Connect with Community
If you know you will be experiencing loneliness and disconnection at this time of year (which can happen even when you are around family), consider scheduling calls or meet-ups with chosen family and friends. Pre-planning these times can also decrease concerns about interrupting or burdening others (who may also be experiencing mental or emotional loads of holiday anxiety).
6. Practice Gratitude
A lifetime of stories, movies, and memories can show you all of the things you do not have this season. Cultivate a mindset of gratitude to shift your mood, by focusing on the positive aspects of your life. Keep a gratitude journal and reflect on the things you are thankful for each day. Or, take a mental snapshot of moments you would like to remember when you’re feeling low.
The therapists at Evolve in Nature can offer guidance if you are seeking extra support this holiday season. Therapy can be extremely effective in helping us to learn how to change patterns in the mind that create suffering. We look forward to supporting you.