As we approach the holidays, you may feel an increased need to maintain traditions, settle tensions, manage grief or stay on the path to recovery.
If you find yourself concerned, know that you’re not alone. Being proactive about your wellness can help you improve your mood, energy and daily function.
Nina Ayala, LPAT, ATR-BC, Genesis Behavioral Health Therapist, and Nicki Stewart, LCDC III, CT, Genesis Behavioral Health Chemical Dependency Counselor, offer these tips to help manage seasonal stressors.
Holiday finances
Maybe you’re worried about paying for gifts and meals due to financial setbacks. Communicate your concerns to family and friends.
“Say, ‘I don’t think I can’t buy individual gifts this season,’” said Nina. “Instead of cooking an entire pricey family meal on your own, suggest a potluck to loved ones for this year’s get-together.”
Shift the focus to spending time with your loved ones.
“Remember your value is not dependent on what you can materially provide,” said Nina. “Make plans to enjoy experiences such as holiday lights and cookie making.”
New traditions
Whether you’re missing a deceased loved one, a relative who can’t attend a family dinner or a child who has moved away from home, grief is often heightened during the holidays.
Restructuring your schedule for celebrations can become worrisome.
“Develop new traditions,” said Nina. “Spend time together. Learn how to normalize the holidays to feel refreshed.”
Prioritizing your needs
Remember to focus on your mental and physical health.
Depression and seasonal affective disorder are often experienced during the holidays. Seasonal gatherings can be hard for introverts, who get drained more easily than extroverted people who enjoy multiple celebrations.
Know what’s in your control to help limit stressors.
“Take a break,” said Nicki. “Set healthy boundaries.”
Spiritual concerns can develop during the holiday season, leading to a feeling of disconnect or depression.
“We’re happy to discuss faith-based questions about the holidays,” said Nina. “We work with a great Spiritual Care Department who supports patient requests.”
Nina recommends finding ways to be creative or to feel connected to manage holiday stress, including exercise, music, art, journaling, prayer and meditation.
“You can’t pour from an empty cup,” said Nina. “Self-care doesn’t have to be an expensive massage or fancy manicure. Take 15 minutes to reset.”
Recovery during the holidays
The season can be challenging for those in drug and alcohol recovery.
“Have something else ready to do if you’ll be in a situation with drugs or alcohol,” said Nicki. “Plan an escape route.”
Complete difficult activities at the beginning of the day. Build a support system to help motivate change.
“Eliminate toxic environments,” said Nicki, “Create systems. Routines work best when they’re started as small changes to your day.”
Confidential resources
Nicki and Nina emphasize the importance of asking for help, especially if you feel that low mood and energy are impacting your daily life.
“There’s nothing wrong with saying you need support,” said Nina. “The conversation about accepting mental health treatment is changing for the better. Anyone can feel stress and seek mental health help.”
No one needs to know you’re seeking help unless you share the information with others.
“We abide by laws to protect confidentiality except in serious cases of harm to self or others,” said Nina.
“It’s OK to have a hard time around the holidays,” said Nicki. “It’s how you work through it that matters.”
If you need immediate help, the Suicide and Crisis Lifeline is available to anyone by calling 988.
“It’s a safe, confidential number to call and share that you’re struggling,” said Nina.
Genesis Behavioral Health offers inpatient and outpatient behavioral healthcare for adults, adolescents and children. They can be contacted at 740-454-5927.
