Managing Your Mental Health During the Holidays
Amidst the glittering ornaments and cheerful carols, millions of people juggle the responsibilities of creating magical moments for their families while managing their own everyday mental loads.
That is why it’s so important to manage your mental health during the holidays.
Today, Midtown Toronto Therapy invites readers to learn about holiday stress management amidst the fun (and hecticness!) of the season.
Understanding Holiday Stress
Are you feeling more stressed out lately?
You’re not alone.
Many people find themselves feeling extra stressed and anxious during the holidays. In fact, according to the Canadian Mental Health Association (CMHC), a whopping 52% of Canadians report feelings of anxiety and depression during the holiday season. Yes, the holidays can be tough.
Common reasons for increased stress include:
High expectations: Do you feel pressure to create the "perfect" holiday experience? From decorating the home to preparing elaborate meals, unrealistic expectations cause stress when things don't go as planned.
Financial strain: The costs associated with holiday gifts, travel, and festive meals can strain budgets, leading to HUGE financial anxiety.
Time constraints: The holidays often come with a flurry of activities, including parties, family gatherings, and festive events. Balancing these commitments with other responsibilities can be overwhelming.
Family dynamics: Families come in all shapes and sizes, and spending extended time together may unearth tensions and unresolved issues, contributing to stress.
Loneliness: Lastly, this time of year can be particularly challenging for those who are separated from loved ones, either due to distance or other circumstances. Similarly, not everyone has family or friends to be with or chooses not to, because of family dynamics, communication breakdowns, distance, and so on, contributing to loneliness.
The good news is, it’s possible to identify your holiday stress triggers…BEFORE they take control. You can do this by taking a moment to reflect on your feelings and experiences in two easy ways:
Listen to your body for signs of stress. For example, tension headaches.
Check your thoughts for negativity or anxiety. Pinpoint the problem and pause to evaluate what might be contributing to those emotions.
Practical Strategies for Managing Stress
When it comes to the holiday season, managing stress is important. Heightened stress levels can negatively impact both your physical and mental health. Science actually shows that stress levels skyrocket this time of year.
Therefore, here’s a list of helpful holiday mental health tips:
Set Realistic Expectations
You can’t do it all! Instead, create a manageable to-do list and prioritize tasks based on what truly matters to you.
The Importance of Self-Care During the Holidays
Whether it’s a quiet moment with a cup of tea, a walk outdoors, or a few hours of your favourite tv show, prioritize activities that bring you peace and rejuvenation.
Looking for some other ideas? We’ve got you covered.
In-home Pampering
Treat yourself to a spa day at home. Run a warm, soothing bath with a hint of rose or lavender or use rejuvenating skincare products.
Music Meditation
Set aside time for a meditation session. Find a quiet space, play soft tunes, and focus on deep, calming breaths to center yourself amidst the hustle and bustle.
Talk to Someone
Bottling up stressful feelings isn’t the solution. Rather, consider chatting with a mental health professional.
Navigating Family Dynamics
Family dynamics during the holidays can be highly triggering. Like thousands of others, you may be faced with unresolved conflicts, behaviours, differing expectations, and the pressure to conform to ideals you don’t necessarily share…
Unlike other times of year, being around parents, in-laws, siblings, cousins, exes, etc. during the holidays can bring its own set of challenges, particularly when dealing with difficult relatives. When faced with family members, focus on setting and maintaining boundaries in the following ways:
Communicate clearly about your needs, whether it's visits, gift-giving, or respecting your choices.
Explain your reasoning.
Stay consistent.
Prepare an exit plan. (For example, if a family gathering becomes overwhelming, designate a spot to retreat or establish a “secret signal” with your partner to leave discreetly, if needed).
Setting boundaries with family can be tricky, however doing so is taking a tremendous step towards protecting your mental health during the holidays!
Remember, it's completely okay to prioritize your mental health during the holidays, (even if it means not seeing certain family members). Establishing boundaries is essential for self-care, allowing you to protect your emotional well-being and maintain a sense of balance.
Gentle Ways to Cope with Loneliness and Loss
Of course, everyone experiences the holiday season differently.
Loss of a loved one, bad memories, feeling alone, tense relationships, etc. Midtown Toronto Therapy therapists and counsellors understand and can offer support and guidance for individuals spending the holidays without the presence of friends or family.
Some suggestions include:
Embrace Self-Compassion: First, acknowledge your feelings. Allow yourself the space to feel and process emotions without judgment.
Create Meaningful Traditions: Feeling left out? Why not establish new traditions that bring you comfort and joy?
Connect Virtually: Third, technology to your advantage! Arrange Zoom gatherings with friends or family members who are physically distant. Virtual connections can bridge the gap and provide a sense of shared celebration.
Build a Holiday Memory Space: This is a lovely idea. Display photos, light candles, or include meaningful mementos that evoke fond memories of those who have passed on.
Staying Mindful and Present
There is one final thing to be mindful of during the holidays – your mind itself.
With this season taking up so much of your thoughts, incorporating mindfulness exercises tailored for holiday-related stress can help you discover the art of finding joy in the present moment.
Breath Awareness: Start by taking a few moments to focus on your breath. Inhale deeply, feeling the air fill your lungs, and exhale slowly, releasing tension with each breath. This practice can be done discreetly, offering an instant sense of grounding.
Sensory Awareness: Engage your senses intentionally. Whether savoring a treat, feeling the texture of a cozy blanket, or appreciating the aroma from a hot coffee or tea, connecting with your senses anchors you in the present moment.
Reflect on what Brings Joy: Dedicate a few minutes each day to creating moments that bring you joy. Something as simple as sipping a hot beverage, taking a long bath, watching a comedy, etc. Reflecting on these moments can uplift your spirits.
Overall, it’s key to appreciate small joys during the holidays. And mindfulness helps us do exactly that.
Seeking Professional Help
All around the world, people celebrate different holidays. But these times can also usher in mental health hiccups. Recognizing when to seek support is a crucial step in prioritizing your mental well-being.
If you are experiencing:
Persistent worry
Isolation and withdrawal
Anxiety
Depression
Difficulty bonding with your child
Then it may indicate the need for professional mental health support.
Remember, seeking support is a sign of strength, not weakness. Individual Therapy can be a valuable ally, providing the support and guidance needed to navigate the holidays with clarity, calmness, and good health.
Reach out to Midtown Toronto Therapy if you are experiencing any symptoms.
Happy Holidays from the Midtown Toronto Therapy team!
