The holiday season can be filled with joy, family and warmth. It can also be filled with stress, anxiety and loneliness, especially for those already living with mental health conditions. According to the National Alliance on Mental Illness (NAMI), 64% of people living with mental illness reported that their symptoms worsened around the holidays.
Stress during this time is normal, but it can quickly become overwhelming. If you have difficulty making it through the holidays, the winter season or know someone who struggles this time of year, this holiday mental health guide is here to help.
Make a plan for when you’re feeling down or stressed
When your feelings become overwhelming, remember it’s okay to take a step back or remove yourself from a stressful situation. Create a clear plan, with yourself or with someone you trust, for how to communicate your needed boundaries. To help yourself gather your thoughts or take a break, you can step outside, go for a walk, listen to your favorite song, do deep breathing exercises or do a task that can distract and ease your body out of high stress.
Practice self-care during the highs and the lows
Along with setting clear boundaries, caring for yourself can start before you enter a period of high stress or an overwhelming circumstance. If you have a daily routine, stick with it as best as you can. Try to get a proper amount of sleep. Rest is one of the best ways to help your mental health.
Self-care looks different for everyone, but showing yourself kindness when you feel good, and when you are struggling, can make a difference. Some self-care ideas are:
- Spending time with someone you can relax and be yourself with, even if it’s just talking on the couch.
- Going for a walk, a brief workout or an exercise that you like to do.
- Watching a movie, reading a book or playing your favorite game.
- Nourishing your body with food and water and avoiding alcohol or other substances that can worsen mental health symptoms.
Find more self-care ideas that you can do at home or in your community in the self-care toolbox.
Connect through conversation
Whether you are experiencing mental health symptoms or someone you know is having a hard time this holiday season, it’s important to talk about those feelings. These conversations don’t have to be formal or awkward, even a casual catch-up with a friend family member can increase feelings of belonging and decrease mental health symptoms.
Start conversations simply. You can ask, “How are you?” or, “What’s happening in your life lately?” These discussions can lead to important connection, which can make all the difference for someone who is having difficulty this holiday season.
Explore the “Hey man, you good?” campaign to see these important conversations in practice.
Use available resources
If you are having trouble setting boundaries, practicing self-care or having conversations about mental health, Mental Health 417 is here to help:
- Use the mental health check in tool to help understand symptoms and help you take the next step in caring for yourself or a loved one.
- Read about common mental health conditions and symptoms and increase your understanding of what to watch for in yourself or a loved one.
- Explore the self-care toolbox for more self-care ideas and plans.
- If you or a loved one needs professional help, visit the treatment finder to explore local options for therapy, psychiatry and more.
- In the event of mental health crisis, contact the Suicide and Crisis Lifeline by calling or texting 988. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones and best practices for professionals in the United States.