Holiday Mental Health Tips – Holly Dwyer, LPC
Holidays can bring extra joy and also be a source of extra stress. Factors like change in routines, more expenses, family/social gatherings, and possible grief make the holidays difficult for a lot of people. Here are a few tips on coping through the holidays.
Notice and Name your Feelings
The first step in coping with our feelings is to name them. We may ask ourselves “What am I finding hard right now and what is the feeling?” Using a free emotion identification app or a feeling chart helps us describe the emotion. Once we know the feeling then we can ask ourselves what we need to go forward. For example: Someone may be feeling overwhelmed with the amount of responsibilities they hold and may need to ask for help or prioritize what they want to accomplish.
Consider Limiting Unhealthy Behaviors
While numbing with alcohol, other substances, foods, or social media may feel effective in the short term to change feelings, these behaviors often can make us feel worse. Pay attention to how we are feeling before, during, and after can help us set limits and make choices that help us feel better in the long term.
Setting Boundaries
Boundaries are limits that we set with ourselves and others so that we can take care of ourselves or keep ourselves safe. Some examples of types of boundaries we may want to set over the holidays are: Saying yes because you want to (not just out of obligation), setting times to leave/arrive to functions that works best for you, communicating your needs/expectations with others, sticking to your budget, and not working on designated time off.
The holidays often revolve around showing up for others, so it can be extra hard to set limits at this time of year. Setting boundaries doesn’t mean you don’t care about others; boundaries show that you care about others and yourself.
Prioritize Self-Care
The change in seasons plus the busy schedule of holidays mean that we need to adjust our self-care routines. Self-care is intentional activities that help us manage stress and support physical, mental, and social well-being. Here are a few winter friendly ideas: write in a journal, spend time in nature, connect with a friend, get creative with the arts, Self-Soothe with senses: Touch (Comfy clothing, warmth, petting your animal), Sight (watching a favorite show/movie, pictures of loved ones, pictures of comfort places), Hearing (music, trivia podcasts, call with a support person), Smells (Candels, Lotions, foods), and Taste (savor a drink or a treat).
Using these strategies can help you feel more confident in managing any stress that comes along with the joy this holiday season!