It's that time of year again. The holidays are right around the corner. But what some may call the “most wonderful time of the year” others are calling “the most stressful time of the year.” According to the American Psychological Association, 38% of people reported increased stress during the holiday season. In addition, the National Alliance on Mental Illness found that 64% of individuals living with a mental illness reported that their symptoms worsened during the holidays. The stress from the holidays can manifest differently from person to person. Some may experience headaches or insomnia. Others may experience an increase in blood pressure, TMJ symptoms, or anger. The increase in stress can also lead to physical illness, depression, anxiety, and substance misuse. Why are the holidays such a stressful time for some people? Well, some individuals feel like they don't have enough time to get everything on their to-do lists done. Others are worried about finances and feel pressured to buy expensive gifts. There are also people who feel the stress of getting together with the family can be too overwhelming. Whatever it may be, the holidays are not always easy and carefree. However, there are ways to prepare for the holidays and combat some of the increased stress around the holidays.
Here are some common issues that may present themselves during the holidays and ways to help manage them:
You are feeling overwhelmed by grief and loss.
If you are living with grief or loss, it can be very easy to compare your situation to others around the holiday season or reminisce about previous times. Be sure to check in with your feelings regularly and set realistic expectations for the holiday season. You do not need to force yourself to celebrate. It may be helpful to reach out to a therapist, support group, or loved one during this time. Oftentimes people want to help, but they just don't know how so let your loved ones know how they can support your best during these times. It’s important that you take the time to cope with your feelings and engage in self-care.
You are alone or feeling isolated.
The holiday season is often associated with coming together with your friends and family; however, this may not be the case for everyone. If you experience depression or anxiety, it can be extremely hard to reach out to others. This unfortunately can lead to feelings of isolation during the holiday season. Consider scheduling regular visits or phone calls with friends so you don't have to think twice about making plans each week. You can also utilize all different forms of communication such as holiday cards or text messages to talk with your loved ones. If you don't feel comfortable in social situations, calming activities such as meditation and gratitude journaling can be helpful. If you do not have family that live nearby or that you are close to, that is okay! Spending time with friends or a chosen family is just as meaningful. If you do not feel like you have a lot of people currently in your life that you want to spend the holiday with, you may want to consider other ways to increase your social interaction and surround yourself with people who have similar interests. You can create a routine that involves group activities such as joining a club or support group.
The lack of sunlight is impacting your mood.
If you are in the northern hemisphere, there is not much sunlight available during the holiday season. Less exposure to light can lead to an increased experience of depressive symptoms. Seasonal affective disorder is a type of depression that occurs during the dark winter months and affects about five percent of adults in the United States. Because of this, you should do what you can to increase your exposure to natural light during this time. Schedule time to be outdoors during the middle of the day when it is bright. If possible, you should try to move your workspace close to a window so you can get exposed to as much light as possible.
You are stressed about gift giving.
The holidays are a time that is associated with presents, presents, and more presents. It's very easy to get caught up in the commercialization of the holidays and feel the pressure to buy lavish and extravagant gifts for everyone in your life. If you are unable to purchase a gift for everyone you know, consider having a white elephant. You could also consider giving the people in your life gifts that money can buy such a poem or an offer to help them with a project. Whatever you do, make sure you practice self-kindness and don’t put too much pressure on yourself to buy expensive gifts, it really is the thought that counts.
You are concerned about relapse.
The holidays are a time that is often filled with champagne toasts or boozy drinks. There is nothing wrong with the occasional alcoholic beverage. However, the holidays can be an especially tempting time for those who are recovering from addiction. During the holiday season, is it extremely important that you seek out extra support when you experience extra stress. If you are worried that being around family is enough to tempt you, come up with an exit strategy. Once you reach your limit, you can excuse yourself from the holiday celebration. Be aware of your triggers and identify people you can rely on for support. It's essential that you practice self-kindness during these times and give yourself props for all the small victories.
Mental illness is present all year, but there are many people who notice their symptoms worsening during the holiday season. If you are tired of feeling blue around the holidays, schedule a therapy session and see what you can do to overcome any mental or emotional concerns you may have this season.
Written by,
Tierney Puig, Intern
www.cuttingedge-therapy.com
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