Preparing for emotional challenges over the holidays

(Warsaw, IN – December 19, 2023) – As much as we look forward to the holidays—perhaps because we do—they can be a difficult time. 

It is very common to feel added stress during the holidays. Navigating high expectations, emotional landmines and changes in our daily schedule requires extra emotional effort.

The “Holiday Blues” can be sparked by a variety of things: stress over current events, personal grief, loneliness, economic concerns, separation from family members and relationship issues like separation or divorce. This is not a form of mental illness, and in most cases, symptoms are temporary, but they can be serious if they last for more than two weeks. 

“One of the kindest things we can do for ourselves over the winter holidays is check in with ourselves,” says Bowen Center Director of Clinical Services Esther Wilcox, LMFT, MS. Ed. “Ask ‘Am I giving myself enough space?’ or ‘Am I spending time on the things that truly matter to me, or with the people that truly matter to me?’”

The best defense against stress during the holiday season is knowing what choices you have if (and when) you are overwhelmed. 

“No one is exempt when it comes to holiday stressors,” says Ms. Wilcox. “There are so many extra sources of both positive and negative chaos that draw our attention! Remember to notice it, name it, and decide how you want to respond to it.” Below are other strategies for supporting your mental health during the holidays:

Pay attention to your emotions: Remember that it is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to addressing and nurturing them. 

Have a plan for difficult times: Feeling stressed, sad, or lonely can be more manageable when you know your options. This may include taking time out to call a friend or family member, going for a walk, watching a favorite movie, or anything that allows you to refocus. 

Keep your regular healthy habits: Start with the necessities, including eating a balanced diet, getting plenty of sleep, and finding time for exercise. Wake up and go to sleep when you need to. When possible, do things that recharge your mind and body. This may include reading a good book, spending time outside, and practicing relaxation skills like deep breathing, meditation, and mindfulness. 

Explore your community: If you can’t be near loved ones during the holidays, finding a supportive community through support groups, community centers, and faith communities can help reduce feelings of loneliness and isolation. 

Reach out: Check in on loved ones who may be struggling during the holiday season. Helping a friend or neighbor not only gives joy to others, but it can improve your own outlook on life. 

Recognize seasonal mood changes: Seasonal Affective Disorder (SAD) is a condition in which people experience symptoms of depression triggered by the change in seasons as the days get shorter. Treatment is effective and may include light therapy, antidepressant medication, and/or talk therapy.

Avoid alcohol and drugs: Remember that any “support” offered by substances is, at best, short-lived. Although it can be tempting to “take the edge off,” alcohol and drugs can make anxiety worse. Having a plan for navigating social events and feelings of loneliness can reduce the risk of substance use.

Ask for help: It’s okay to say “No”. If you’re overwhelmed or dreading upcoming tasks, ask for support. If someone offers to take something off your overflowing to-do list, let them. There’s no need to feel guilty for accepting someone else’s kindness. It gives those around you permission to do the same if they find themselves in a similar situation.