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Coping with Mental Health Challenges During the Holidays
December 12, 2024
1. Set Boundaries with Family or Friends
The holidays can be full of social gatherings and expectations, which can feel overwhelming, especially if family relationships are complex or strained. To protect your mental well-being, try setting boundaries around which events you’ll attend and how long you’ll stay. Politely excuse yourself from conversations or gatherings that feel triggering. Being assertive about your limits is an act of self-care and can help you avoid feelings of burnout or resentment.
Tip: Use phrases like, "I'm taking a little extra time for myself this holiday season," or "I appreciate the invite, but I'll be keeping things low-key this year."
2. Create Your Own Traditions
If you’re isolated or without family support, consider creating traditions that bring you joy or comfort. Whether it's a quiet evening with a favorite meal, a cozy movie night, or even a self-care day, forming your own traditions can give the holidays meaning, even if you’re celebrating solo. For those who can, connecting with others who may also be isolated can provide a sense of togetherness, even if it’s virtual.
3. Prioritize Your Physical and Mental Health Needs
With the holidays often comes a break in routine, but sticking to basic health habits can make a huge difference in how you feel. Try to prioritize adequate sleep, regular meals, and movement, even if it’s gentle stretching or a short walk.
4. Limit Social Media Usage
Social media can paint an unrealistic picture of everyone having “the perfect holiday,” which can amplify feelings of loneliness or inadequacy. Consider limiting social media time or unfollowing accounts that make you feel pressured or sad. Use that time to engage in activities that bring genuine joy, whether it’s reading, crafting, cooking, or exploring a new hobby.
5. Embrace Mindfulness Practices
Mindfulness can help you stay grounded and present, especially when emotions are high. Practices like deep breathing, meditation, and grounding exercises can lower stress and offer a sense of calm. Simple techniques such as focusing on the senses—what you hear, smell, or feel around you—can help you stay anchored in the present moment.
6. Set Small, Achievable Goals Each Day
Instead of tackling large to-do lists, focus on one or two achievable goals each day. This could be as simple as getting out for a walk, calling a friend, or completing a small task you’ve been putting off. Small successes can build momentum, creating a sense of accomplishment without overwhelming yourself with holiday expectations.
7. Seek Support or Connection Where Possible
You don’t have to face the holidays alone. Reach out to supportive friends, mental health professionals, or online communities. Therapy, even if it’s brief, can offer tools to help manage seasonal triggers or negative thoughts.
8. Engage in Volunteer Work or Acts of Kindness
If you’re feeling isolated, volunteering or engaging in small acts of kindness can be a way to feel connected and purposeful. Whether you donate to a cause, volunteer at a local shelter, or even send a heartfelt message to someone, these acts can provide a sense of warmth and fulfillment that can counteract feelings of loneliness.
9. Have an “Exit Strategy” for Stressful Situations
If you’re attending gatherings, plan an exit strategy that lets you leave early if things get overwhelming. Whether it's a quick, polite exit or a designated support person who can help you step away, having a plan in place can help you feel more in control. It’s okay to leave early or say no altogether—your mental well-being comes first.
10. Practice Self-Compassion and Forgiveness
The holiday season can be a time when memories or regrets resurface. Try to approach yourself with kindness and forgiveness. Self-compassion practices, like treating yourself with the same kindness you would offer a friend, can help soften these feelings. Remember that it’s okay to have a mix of emotions during the holidays. Practicing forgiveness for yourself and others can bring a sense of relief, even if it’s just for today.
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