The holiday season is often portrayed as a time of joy, celebration, and togetherness. For many, however, it is also a period marked by increased stress and mental health challenges. The reality is that the rites and rituals of the season sometimes come with pressures that can be difficult to manage.
According to the National Alliance on Mental Illness (NAMI), one in five adults’ experiences mental health struggles. This statistic is a stark reminder that these challenges are pervasive, impacting individuals of all backgrounds and life circumstances. What’s more revealing is that three out of four people report a worsening of their mental health during the holiday season.
Common Stressors and Their Impact
There are several factors that contribute to this heightened stress. Financial pressures are a significant concern, as individuals grapple with the expectation of gift-giving, hosting, and traveling. Coupled with these financial worries is the potential conflict with family members, which can strain relationships rather than bring people closer.
The loss of loved ones also becomes more pronounced during the holidays, as memories of past celebrations may bring feelings of longing rather than comfort. Moreover, the busy schedules that come with holiday preparations can leave little room for self-care or relaxation, further exacerbating feelings of stress and anxiety.
Strategies for Managing Holiday Stress
The Ohio State University College of Food, Agricultural and Environmental Sciences offers these options if you notice your mental health worsening during the holidays.
Practice self-care. What activities help you feel refreshed or relaxed? Taking a walk around your property, watching a favorite movie, or driving through a Christmas light display in your community are all simple activities that can bring happiness.
Avoid negative coping strategies. It is common for people to enjoy alcoholic beverages, but excessive drinking to change your mood can harm your physical and mental health.
Set healthy boundaries. It is okay to say “no” or “not right now.” If your schedule is too busy, consider limiting the number of invitations you accept. If family gatherings are a little contentious, plan to stay for only an hour or two.
Follow your routine. Enjoy holiday treats and remember your veggies and protein. Settle in for a fun movie night and aim for 7-8 hours of sleep each night. Proper rest and nutrition help your mental health tremendously!
Acknowledge your feelings. Talk to a trusted friend or family member and tell them how you feel. Sometimes, just saying words out loud can help remove a burden from our minds. Your loved ones may also be able to provide additional support.
Help is Available:
• 988 – call or text this number 24/7 to be connected to the Suicide and Crisis Prevention Lifeline. A trained counselor will listen to you, support you, and share resources in your area.
• 741741 – text the Crisis Lifeline 24/7 to connect with a trained counselor.
• 911 – if you or a loved one are experiencing suicidal thoughts or a medical emergency, call emergency services immediately.
Understanding the factors that contribute to the decline in mental health during the holidays is the first step toward managing them effectively. By recognizing and addressing the triggers, you can regain a sense of peace and joy during what is meant to be a festive time. Remember, taking care of your mental health should always be a priority, holiday season or not.
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