By: Beverly Gorman, MBA, MSW, LMSW
The holidays are here, and families come together to celebrate. Many are looking forward to spending time with family and look forward to the smell of tamales, posole, green chili stew, bizcochitos, or fry bread. Although the holidays can create happy memories and feelings of warmth, the holidays can increase stress. Personal demands can become stressful such as preparing to host the family, traveling long distances to be with family, facing financial expenses, completing work responsibilities before the holiday break, or this year you may have to face the pressure to entertain post-election conversations.
It is important to acknowledge the holiday season can bring with it the holiday blues. According to the National Alliance on Mental Illness (NAMI) the “holiday blues” is defined as the short-term feelings or emotions experienced due to depression and anxiety (Greenstein, 2015) brought on by holiday demands and stressors. Although the holiday blues are short term and can be a seasonal experience, if not addressed or acknowledged the mental impact can lead to long-term mental health concerns.
A survey was completed in 2014 by NAMI where 300 participants took a survey, the findings showed that over half of the participants felt negatively affected by holiday stressors. The most important take away from the survey was that over half (64%) of the participants reported living with mental health conditions and reported that the holidays intensifies their overall conditions. The survey also found that the top negative mental health impacts were intense feelings of sadness or depression (75%) and increased stress (68%) due to economic strain during the holidays. The survey pointed out that unrealistic expectations put upon self can lead to increased anxiousness and
dissatisfaction. Lastly and an important note, about half (50%) of the participants were alone on the holidays. NAMI brought to light that many people do experience distress during the holiday seasons, specifically those with lived mental health conditions. The need for increase self-care practices and setting up realistic boundaries is a must during this time of the year.
The holiday blues can look like:
Increased sadness, not feeling the holiday festivities.
Re-triggering of painful memories, feelings, or trauma.
Increased grief due to past losses.
Increased anxiety or anxiousness related to family conflict or tensions.
Increased feelings of loneliness or isolation or feeling left out.
Increase stress and dread due to unrealistic expectations of self or expectations by others.
Increased financial stress and anxiety regarding spending or not having enough.
Increase feelings of hopelessness due to unresolved grief or unresolved familial situations.
Here are ways you can positively cope with the holiday blues:
Get enough rest and sleep; getting 8 hours of sleep per night.
Maintain your health as the holidays can be a time to indulge. Practice a balanced nutritional régime. Avoid over consumption of caffeine, processed foods, energy drinks, or refined carbohydrates, which can increase anxiety and depression.
Avoid overconsuming alcohol. Recent study confirms that holiday gatherings can increase alcohol intake, which in turn can have negative impact on the overall health and increase depression and anxiety (O’Hara et al., 2020).
Set realistic goals and activities, avoid unrealistic expectations. You can say no, you do not have to commit yourself and set limits.
Take breaks. Asking for a break when discussions become heated or too hard is a healthier way to cope. Notice triggers and avoid reacting.
Set healthy and boundaries. You can remove yourself from negative relatives or people or conversations.
Plan ahead. Set goals for yourself or create a to-do list. Set up a budget for spending for the holidays. Staying a step ahead is always key to reducing your anxiety and stress.
Share your feelings with trusted loved ones; instead of numbing or avoiding your feelings. If you are feeling extreme depression and/or have suicide thoughts call 911 or dial 988 and call your local mental health provider or health provider.
Practice self-care.
Here are specific mindfulness and collective-care practices you can try:
Journaling or writing; write three things you are grateful for each day.
Read a book to your family or children.
Writing to loved ones or sending holiday cards.
Listening to music or a mindfulness podcast.
Meditate or practice a mindfulness exercise.
Engage in positive self-talk or saying positive affirmations to self.
Breath. Practice calm breathing like 1-2-3-4 Box Breathing.
Play or sit with your pets.
Color or do a simple art activity.
Take some time for self, engage in a joyful activity, take a nap, or take a walk.
Bake or cook a favorite dish.
Use both sides of your body, like knitting, catching a ball, throwing a tennis ball or squeezing a stress ball on one side of the hand switch to the other, walking, tapping alternative sides of the body, or dancing.
Get outside and connect to nature or land. Take a moment to feel the warmth of the sun.
Take a break from social media. Taking a couple days away from social media significantly improves overall wellbeing including depression and anxiety (Lambert et al., 2022).
Lastly here are Indigenous ways of balancing self during this time of the year:
Stay present, positive, and humble.
Practice – respect, responsibility, healthy relations, reciprocity, and relevance or staying connected.
Balance the negative ways of life with the positive ways of life. There is goodness in working through negativity.
Practice positive wisdom by having empathy for self and others.
Reconnect to cultural healing practices.
Smudge or cleanse daily.
Take time to connect to land, our mother and holy universe above.
Visit your relatives or an elder.
Engage in a seasonal cultural social gathering.
Drum, sing, or surround yourself with cultural songs.
Engage in traditional arts or crafts.
Talk to your auntie or uncle. Laugh around with them.
Collectively approach time spent with family and friends. Hold space for on another.
We hope you all stay balanced, safe, and joyous during this season. From our Nizhoni Counseling team to you and your family, we wish you a healthy season. And remember to check in with one another and our relatives spending the holidays alone.
Sources
Greenstein, L. (2024, November 19). Tips for Managing the Holiday Blues. National Alliance on Mental Health Illness Blog. Retrieved at https://www.nami.org/person-with-mental-illness/tips-for-managing-the-holiday-blues/ on November 20, 2024.
Lambert, J., Barnstable, G., Minter, E., Cooper, J., & McEwan, D. (2022). Taking a One-Week Break from Social Media Improves Well-Being, Depression, and Anxiety: A Randomized Controlled Trial. Cyberpsychol Behav Soc Netw. 2022 May;25(5):287-293. doi: 10.1089/cyber.2021.0324. Epub 2022 May 3. PMID: 35512731.
National Alliance on Mental Illness (2014, November 19). Mental Health and they Holiday Blues. National Alliance on Mental Health Illness Press Releases. Retrieved at https://www.nami.org/press-releases/mental-health-and-the-holidayblues/#:~:text=Approximately%20755%20of%20overall%20respondents,pressure%20and%2057%25%20unrealistic%20expectations on November 20, 2024.
O’Hara, R. E., Wang, W., & Troisi, J. D. (2020). Thanksgiving Day Alcohol Use: Associations With Expectations and Negative Affect. Psychological Reports, 123(3), 741-758. https://doi.org/10.1177/0033294119835763
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