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PAGE TITLE
SUPPORTING YOUR MENTAL HEALTH DURING THE HOLIDAY SEASON
MAIN PAGE CONTENT
Date: November 27, 2023
Categories: Mental Health, Suicide Prevention
By: Tanner Bommersbach, M.D., M.P.H., Policy Fellow, Center for Mental Health
Services
In the 2003 holiday movie classic, “Elf,” the main character, Buddy, shares a
particular fondness for the holiday season, “The best way to spread Christmas
cheer is singing loud for all to hear!” No matter what traditions you celebrate
this winter, not everyone shares Buddy’s enthusiasm for this season. While the
holidays can be a time of celebration and joy for many, it also can be a period
of stress, sadness, and loneliness for others—and sometimes can be particularly
difficult for people living with mental health and substance use conditions.
A survey* conducted by the National Alliance on Mental Illness (NAMI) found that
64 percent of individuals living with a mental illness reported that their
conditions worsened around the holidays. Whether due to separation from loved
ones, personal grief, the pressures of gift-giving, economic hardship,
challenging interactions with family members, or shorter days, this time of year
can bring unique behavioral health challenges.
As we approach the holiday season, it is important to remember that it is very
common to feel added stress — and this stress can worsen symptoms of a mental
health condition, such as depression or anxiety, or a substance use disorder.
However, there are ways to help address the stress or condition and improve your
mental health. Below are strategies to help you find moments of joy amidst the
hustle and bustle this holiday season.
Strategies for supporting your mental health:
1. Pay attention to your feelings
Remember that it is okay to feel unhappy during the holidays. Recognizing
your feelings is the first step to addressing and nurturing them.
2. Develop a plan for when you are feeling stressed, sad, or lonely
This plan may include calling a friend or family member, going for a walk,
engaging in an activity that brings joy, or watching a favorite movie.
Having a plan ahead of time can help ensure the difficult moments are more
manageable.
3. Practice self-care
It is important to schedule time for yourself and activities that recharge
your mind and body. This may include reading a good book, working out,
spending time in nature, and practicing stress management skills, such as
deep breathing, meditation, and mindfulness. It is also important to
remember to prioritize necessities, including eating a balanced diet,
getting plenty of sleep, and finding time for exercise.
4. Connect with community
If you can’t be near loved ones during the holidays, finding a supportive
community through clubs, support groups, community centers, local meetups,
and faith communities can help reduce feelings of loneliness and isolation.
Consider scheduling a regular phone call with family and friends as well.
5. Support others
During this time of year feelings of grief and loss can amplify. Check in on
loved ones who may be alone or struggling during the holiday season. Helping
a friend or neighbor not only gives joy to others, but it can improve your
own happiness and well-being.
6. Recognize seasonal mood changes
Seasonal Affective Disorder (SAD) is a condition in which people experience
symptoms of depression that are triggered by the change in seasons as the
days get shorter. While this form of depression often improves in the spring
and summer, it is important to talk with your health care provider if you
feel you are experiencing these symptoms. Treatment is effective and may
include light therapy, antidepressant medication, and/or talk therapy.
7. Avoid alcohol and drugs
For people in recovery, the holiday season presents challenges that can
trigger the use of alcohol and drugs. Having a plan for navigating social
events and feelings of loneliness, can reduce the risk of substance use. For
family and friends, it is important to check in on those who may be
struggling with substance use over the holidays.
8. Know when to seek help
If you feel that your mental health struggles are becoming overwhelming and
difficult to handle, it is important to seek help and know that treatment is
available. Below are free and confidential resources that can connect you
with effective treatment and support.
You are not alone. Here’s how to seek help.
SAMHSA’s National Helpline — 1-800-662-HELP (4357) - A confidential, free,
24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for
individuals and family members facing mental and/or substance use disorders.
This service provides referrals to local treatment facilities, support groups,
and community-based organizations.
FindSupport.gov — An online guide that helps people navigate through common
questions when they are at the start of their journey to better behavioral
health.
FindTreatment.gov — A confidential and anonymous source of information for
persons seeking treatment facilities in the United States or U.S. Territories
for substance use/addiction and/or mental health problems.
988 Suicide & Crisis Lifeline — If you or someone you know needs support now,
you can contact the 988 Suicide and Crisis Lifeline. Simply call or text 988 or
chat 988lifeline.org.
Veterans Crisis Line — Reach caring, qualified responders with the Department of
Veterans Affairs. Many of them are Veterans themselves. Dial 988 then press 1.
Resources:
* What is Mental Health?
* How to Talk About Mental Health
* Mental Health Treatment Works
* Coping with Stress | CDC
*This survey was featured as it is the only known survey conducted on this topic
among individuals with a mental health condition.
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