Mental Health Monday: The Holiday Rush

The inevitable increase in stress related to the holiday season can hinder opportunities to relax, reflect and enjoy loved ones. Recognizing the potential impact, planning accordingly and being open to receive support can help manage holiday stress and related depressive symptoms.

Although a joyful time of year for many, the holidays can exacerbate existing mental health symptoms and even trigger unexpected emotions that overshadow festivities. The season is filled with ever mounting demands to prepare meals, shop, bake, clean, entertain, and even smile. Additionally, COVID-19 cases continue to rise in many areas of our country creating even more stress manifesting as worry, fear, anxiety, and hopelessness.

Thankfully, there IS hope! By exercising some practical tips, we can minimize developing stress and return to a manageable level that allows for an enjoyable holiday season!

Keep in mind that when stress becomes overwhelming, it’s difficult to stop the “flood” and regroup. To avoid the “flood”, plan accordingly to prevent stress and triggering related symptoms from the start. This is especially important for those that have a history of the holidays being an emotionally difficult time of the year.

1. Recognize Feelings: If you have experienced a recent loss of a loved one or you are unable to be with a significant someone, realize that it's normal to feel sad and grieve such a situation. It’s healthy to allow time to express and process emotion! Ignoring reality and “faking happy” is unfair and unkind to self.
2. Seek Support: In times of loneliness or isolation, don’t hesitate to seek out support through community, religious or other social groups (virtual or otherwise). Thankfully, the pandemic has created an explosion of online support communities, social media sites and virtual events that can offer immediate companionship. Family and friends are also more accessible now than ever via a call, text or video chat. Another great way to lift your spirits and make new connections would be serving others by volunteering or providing a meal for a neighbor!
3. Be Realistic: Be careful with self-imposed expectations of the holiday season. The pandemic has forced much change within families and this will inevitably affect traditions, so be open to creating new ones. For example, if family members aren’t able to visit, create new means of celebrating together by sharing pictures, emails, videos or by meeting virtually.
4. Offer Grace: Accept family and friends for who they are, even if they fail to meet your expectations. Agree to disagree and discuss the details at a later time. Be understanding of others’ responses to this “COVID Holiday Season”. We’re all human and adjusting in the best ways we know how!
5. Be Money Minded: Before shopping for food and gifts, determine an affordable budget and stick to it! Avoid buyer’s remorse by embracing the gift experience rather than the gift itself. Some gift alternatives are: 1) Donation in someone's name, 2) Homemade gifts, 3) Family gift exchange. 
6. Plan, Plan, Plan: Designate specific time to shop, bake, and connect with friends, family and other activities. Consider shopping online to avoid social anxiety associated with heavily populated malls, stores, etc. Plan meals in advance and itemize a shopping list to make your efforts most efficient. Lastly, arrange for others to help with meal prep, set-up, clean up, etc.
7. Just Say NO: Saying yes when you KNOW you should say no creates resentment and will leave you feeling overwhelmed. Friends and colleagues WILL understand if you aren’t able to attend EVERY event or activity. If it's not possible to say no in a given situation, remove another responsibility to manage stress.
8. Stay Healthy: Maintain structure to the best of your ability. A lack of self-control that leads to overindulgence will only add to any existing stress and guilt. Some healthy alternatives are: 1) Healthy snacks before big holiday meals, 2) Offer healthy choices at each meal, 3) Get enough sleep, 4) Continue to exercise, 5) Utilize deep-breathing, meditation or yoga, 6) Avoid excessive tobacco, alcohol and drug use, 7)Manage exposure to news and social media platforms.
9. Quiet Time: Allow time for self-reflection and activities you enjoy. Even a quick 15 minutes alone, without distractions, can provide the recharge needed to cope with classic chaos. Make time to manage stress levels by clearing your mind and slowing your breathing to restore an inner calm. Some options are: 1) Take a walk at night, 2) Listen to music, 3) Read a book. 
10. Seek Professional Help (as needed): Despite your best efforts, feelings of sadness and anxiety may persist and lead to physical discomfort, difficulty sleeping, irritability and inability to complete routine responsibilities. If this is the case, contact your doctor or a mental health professional for additional support.

• Bottom Line: Have a Happy Holiday Season!! You Deserve It!!

Credit: Information derived from article located at https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544