For many people, the holiday season evokes a sense of joy and warmth. But the reality can be different for many others, as the holiday stress can significantly impact mental health. A nurse turned mental health nurse practitioner, Lauren Alcorn from Innate Way Wellness has some insights into identifying mental health struggles and how to address them.
Not Always a Holly Jolly Holiday
According to research, up to 50% of people encounter increased stress and emotional symptoms during the holidays. The need to keep up with busy holiday preparations, complicated or challenging family dynamics, and neglecting standard self-care practices can trigger these symptoms. Some people also experience seasonal depression in darker and colder months. Others may struggle with eating disorders and find food-centered parts of the holiday season overwhelming. Emotional distress can range from mild irritability and anxiety to severe depression and hopelessness, and spotting the signs is vital to having a happy holiday season.
Spotting the Signs
Mental health struggles may manifest as irritability, fatigue, brain fog, short tempers, and sleep disturbances. It’s important to note that people of all ages and demographics can face problems with their mental health. However, there is hope. Lauren suggests focusing on basic care needs that can really impact mental health, including regular sleep, staying hydrated, eating a well-balanced diet, and moving our bodies. Other helpful strategies include gratitude journaling, meditation, and breathing exercises. The more we routinely do these things, the better we are at responding to new challenges and stressors.
Supporting Loved Ones
Family members and friends are crucial in helping their loved ones during challenging moments. Often, people who are in distress may feel isolated or misunderstood. Giving them a safe space to express their feelings can make a difference. One of the simplest yet most effective ways to help is by listening with empathy without needing to solve the problem.
In addition to providing emotional support, providing help with daily tasks can go a long way during these demanding times. These tasks could include helping with daily chores, cooking meals, or inviting them to low-pressure social activities. It's also important to pay attention to your needs when a loved one is struggling.
Bringing Mental Wellness to Work
In a professional setting, employers have the opportunity to support their employees during the holiday season. They can create a healthier and more productive environment by encouraging mental wellness in the workplace. Some strategies include implementing mindfulness, encouraging team members, and discouraging stigmatizing language regarding mental health.
Implementing flexible work schedules or remote work options can also help employees achieve work-life balance, resulting in better work and happier employees.
Next Steps
While the holiday season may present unique challenges to mental well-being, practicing kindness towards oneself and seeking professional help when necessary is vital. If you are feeling overwhelmed or stuck, reach out for support. Remember to give and receive the gift of mental wellness this festive period. The lasting effects will brighten the holidays for everyone involved.
If you are experiencing a mental health crisis or are in immediate danger, please call emergency services or go to your nearest emergency room. In the United States, you can contact the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) for free, confidential support 24/7.
Remember, reaching out for help is a sign of strength, not weakness. Your safety and well-being are paramount, so please do not hesitate to contact the appropriate resources during a mental health emergency.
Exercise Regularly
Physical activity promotes endorphin production, lowering stress and anxiety levels. Include exercises you enjoy in your routine, and try to exercise for at least 30 minutes daily.
Light Therapy
Exposure to natural light regulates mood and sleep patterns. Try to take walks during the daylight hours, or consider a light therapy lamp.
Mindful Breathing
One popular technique is box breathing, which involves inhaling, holding, exhaling, and pausing for four seconds. This simple technique and the 4-7-8 breathing method can reduce stress and anxiety while improving focus and mental clarity.
Healthy Diet
Consuming balanced meals and snacks can regulate your blood sugar levels and mood. Limiting caffeine and sugar, which can cause energy spikes and crashes, can also be beneficial.
