ELLY GRIMM
• Leader & Times
The holiday season is officially here, and while many people see it as a time of joy and fun, there are also many who find it a time of anxiety and unhappiness.
With that in mind, there are some measures people can take to make sure they remain okay throughout the season.
“During the holidays, people can experience various mental health difficulties like increased stress, anxiety, depression, loneliness, and feelings of being overwhelmed,” Dr. Tera Robinson with Heartland’s Hope Mental Health Center said. “Some of the more common symptoms can include feeling sad, irritable, fatigued, overwhelmed, anxious, difficulty sleeping, changes in appetite, increased substance use, social withdrawal may be present. The more prepared you can be, the better. If you can think through what you would like your holiday to look like, that is very helpful. It can be very easy to get swept in all the hype of the holiday season, and it's easy to have your calendar take over a lot of your life, so one way to eliminate some of that stress is keep things simple. It's important to make memories with your family, but it's also important to give yourself time to rest and recharge.”
Robinson added there are many factors that can make the holiday season particularly stressful for people.
“Generally, the holidays are just more intense and for a lot of people, there are so many particular memories associated with that time,” Robinson said. “One of the big things is financial strain and the pressure to buy gifts, travel, and host those big gathering. There are also those family dynamics, which can include conflict with family members, grief over lost loved ones, feeling obligated to attend events. There is also a lot of social pressure, and the overall expectation is to be happy and festive, but that can lead to comparing oneself to others, which can compound everything. This time of year, a lot of people also feel loneliness, especially if separated from loved ones. There are also many people who suffer from Seasonal Affective Disorder (SAD), which is a type of depression triggered by reduced daylight hours, which can be exacerbated during the winter holidays since there’s less sunlight during the day.”
With all of that in mind, Robinson said, it is important for people to adjust their mindset and expectations.
“It goes back to those expectations. We believe there are certain things that can be done only during the holidays, but in the grander scheme of things, you'll realize you can do those things at any point during the year,” Robinson said. “So if you give yourself permission to not cram everything into an extended weekend or short break, that can help too because you realize you can relax and let yourself not be so tense. It’s important to set realistic expectations and realize the holidays won't be perfect and focus on what truly matters. With all the holiday treats and extra cooking going on around this time, it’s also important to maintain a healthy sleep schedule, eat nutritious meals, exercise regularly, and practice relaxation techniques like deep breathing. If you get to a point where you’re feeling overwhelmed with everything you have to take care of, it’s okay to say no to events and prioritize some time for yourself. The holidays are also a good time to connect with supportive people, so if you can, spend time with loved ones who uplift you and provide emotional support. And if you get to the point where you’re overwhelmed and struggling significantly, consider therapy or counseling to manage holiday stress and mental health concerns. When it comes to that, we do see a bit of an increase during the holiday season, and if you’re already in therapy, I would encourage you to keep it up.”
Robinson added therapy can be helpful for many people around this time.
“Much like going to your primary doctor, you have to first realize something's not the way you want it to be and with mental health you're typically thinking 'I'm not happy and I don't know why I'm not happy,' so it's a good time to come in, you don't have to wait until it becomes almost crippling and don't get that help,” Robinson said. “Just like with physical health where you'd use a doctor or physical trainer to help your body, you can use a therapist much in the same way to help keep your mind clear and in one piece.”
Robinson reiterated the importance of self-care time during the holidays.
“Schedule time for activities that make you feel good. It might be reading a book, going to the movies, getting a massage, listening to music you love, or taking your dog for a walk. It’s okay to prioritize alone time you need to recharge,” Robinson said. ”I would also encourage people to volunteer, because volunteering can provide a great source of comfort. By helping those less fortunate, you can also feel less lonely and more connected to your community. It’s also important to avoid drugs and alcohol because contrary to what many believe, they don’t reduce stress but actually often worsen it. If you’re struggling with substance abuse, educate yourself and get help.”
Overall, Robinson said, she hopes people can have a happy holiday season.
“The holidays can be a joy-filled, but they can also be stressful and especially challenging for those impacted by mental illness,” Robinson said. “A recent NAMI study showed 64 percent of people with mental illness report holidays make their condition worse. Individuals with pre-existing mental health conditions like depression, anxiety, bipolar disorder, those experiencing grief, those with addiction, and those who are socially isolated are even more at risk. If you or someone you love is struggling, please reach out and get the support you need to get through the holiday season. Another self-care item is there are people who still have thoughts of suicide around the holidays, so if you or someone you know is having that happen, the Suicide Prevention Hotline number is 988 and is staffed 24/7 with counselors and it's completely free.”
