Mental Health Coping Strategies During the Holiday Season
According to a poll conducted by the American Psychological Association, nearly nine in ten U.S. adults report feeling stressed during the holiday season, as the holidays can be both joyous and overwhelming due to expectations to spend time with family and friends, navigate conflicts, and uphold traditions. Know that you are not alone if you or a loved one suffers from holiday blues. We’ve put together some helpful mental health coping strategies to get you through this holiday season.
Understand the Symptoms of the Holiday Blues
The first step before implementing mental health coping strategies is understanding the symptoms of the holiday blues. Some people report experiencing loneliness, isolation, sadness, a sense of loss, frustration, fatigue and tension, to name a few. It's important to note that the holiday blues are characterized by their temporary nature, often fading as the season changes. However, even short-term symptoms should be taken seriously, as they can lead to or contribute to the development of long-term mental health conditions.
How to Implement Mental Health Coping Strategies
The holidays may feel overwhelming or triggering for some people. The first step is acknowledging that these feelings are real and learning how to better cope with them to manage temporary anxiety and depression symptoms.
Top 9 Mental Health Coping Strategies
We recommend implementing these nine mental health coping strategies during this holiday season.
1. Routines – Create a set routine and try to follow it as much as possible.
2. Exercise – Exercise and physical movement can significantly decrease anxiety, even if only taking a short walk. Read more about how exercise can help anxiety symptoms.
3. Avoid Isolation – While isolation can be an easy coping mechanism, it often leads to loneliness. We recommend taking time for yourself and also seeking out caring, supportive people.
4. To-Do Lists – Make a to-do list to avoid stressing and panicking over last-minute items. Learn about the advantages of using to-do lists.
5. Sleep – Getting enough sleep is vital for our bodies to heal and handle daily stress. Read more about how much sleep you need.
6. Eat and Drink in Moderation – If you’re feeling down, don’t rely on overeating or drinking alcohol. Learn more about how food and drink problems can lead to health and emotional issues.
7. Reasonable Expectations – Don’t hold yourself—or let others do so—to unreasonable expectations and standards regarding holiday activities, such as attending parties, entertaining, cooking, sending cards and gifts, and shopping. Set reasonable expectations for yourself and hold yourself to them without allowing others to influence your actions.
8. Budget Gifts and Activities – Many people experience financial stress during the holidays. Set a budget for your holiday activities, and don’t overextend yourself financially or feel guilted into doing so.
9. Relax – What relaxes you most? Whether reading a book, taking a warm bath, listening to music, spending time with your pets or even temporarily turning off your phone, embrace what helps you relax during this stressful holiday season.
If you or a loved one is suffering from mental illness this holiday season and needs help with a mental health crisis, don’t hesitate to contact the National Mental Health Hotline at 866-903-3787.
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