“Mental health problems do not define who you are. They are something you experience. You walk in the rain and you feel rain, but you are not the rain.” - Matt Haig

Introduction:

The holiday season, often synonymous with joy and cheer, can also bring forth various stressors that impact your mental well-being. From heightened expectations and social gatherings to financial pressures and family dynamics, managing one's mental health becomes crucial during this time. Implementing strategies to navigate these challenges is essential for maintaining emotional balance and practicing self-care.

Here are some effective ways to manage your mental health throughout the holiday season:

1. Practice Mindfulness and Self-Reflection

Start by acknowledging your feelings and emotions. Bring awareness of your true thoughts about the holidays. Do you feel certain expectations need to be met? Do you struggle with your finances during the holiday season? Are social gathering or your family dynamic a stressor? Little or big, you have feelings they are valid. You do not need them to be validated by others in order for your feelings to be valid.

Practice mindfulness techniques such as meditation, deep breathing, or yoga to ground yourself and stay present. Take time for self-reflection to understand your triggers and emotions, allowing you to address each of these areas effectively. Writing down your thoughts and feelings often helps you to navigate through the unknown moments and stressors you nervously await for.

2. Set Realistic Expectations

The pressure to create the 'perfect' holiday experience can be overwhelming. No one is perfect. It is absolutely okay to be imperfect. If something unexpected happens, the results more times than not reflects off of your response to the "imperfect" or unexpected event to occur. Your reaction will drive the reactions of others. The more you are okay with you, the more others will follow in your path.

Family and friends can experience difference in thoughts and feelings. And it's absolutely okay. You are not them and they are not you. Live for yourself not others. Life is a lot more stressful playing the game of catch.

Set realistic expectations for yourself, acknowledging that perfection isn't necessary or achievable. Be flexible with plans, allowing room for adjustments and embracing imperfections as part of the celebration.

3. Establish Boundaries and Prioritize Self-Care

Set boundaries to protect your mental health. If something makes you feel uncomfortable or you prefer not to be put in specific circumstances, know it is okay to say 'no'. Sometimes it's difficult to say 'no' based on your upbringing or your personality, but know saying 'no' sets a boundary for you to receive peace in the moment.

Learn to say 'no' when necessary and prioritize self-care. Saying 'no' does not mean you have to say 'no' every time if you happen to say it to something you enjoy. You can say 'no' and 'yes' based on your personal needs.

Engage in activities that rejuvenate you, whether it's reading, listening to music, taking a walk, or indulging in a hobby. Allocate time for yourself amidst the hustle and bustle of the season.

4. Seek Support and Connection

Reach out to friends, family, or a support network if you're feeling overwhelmed. Friends, family, and support networks can be your resource for accountability. To chat with about your thoughts, feelings, and progress. Share your thoughts and feelings with someone you trust.

Consider joining community events or support groups, fostering a sense of belonging and reducing feelings of isolation. Outreach programs are a great source of support and finding your connection to seek your purpose and/or belonging.

5. Manage Finances Wisely

Financial stress during the holidays is common. Create a budget and stick to it. Building a budget is a great resource to help alleviate financial stress. You can plan and have a back up plan in order for the what ifs. During the holiday season, it can be difficult to know how much you actually spend unless you allocate and bring awareness to the available funds you can actually spend. For example if you budget $500 for the holiday season, then you can allocate the $500 across different categories, such as travel, presents, entertainment, food, misc -

• Travel

• Flight (ticket + checked baggage)

• Car rental (rental fees + gas)

• Presents

• How many people?

• Are you setting aside a specific amount for each person?

• Buying individual gifts without the cost playing a part?

• Entertainment

• Holiday events

• Food

• Airport food

• Food while driving

• Going out to eat with family & friends

• Misc

• Unexpected expenses

You may make several budgets depending on if you wand to budget for the full season or per holiday. Whether you are financial set, making ends meet, struggling to cover your bills, there are cost efficient alternatives to assist in saving money during the holidays.

Consider alternatives to expensive gifts, such as homemade presents or experiences. If you are part of a large family, doing secret santa or white elephant are perfect to only get 1-2 presents without breaking the bank and still having present time. Remember, the value of a gift lies in the thought and sentiment behind it, not the price tag.

6. Maintain Healthy Habits

Don't neglect healthy habits amidst the festivities. Prioritize adequate sleep, maintain a balanced diet, and engage in regular exercise. Physical well-being significantly impacts mental health, so ensure you take care of your body.

It may seem difficult to keep up your regular healthy habits, however if you set a schedule and an alternative schedule you will be able to manage. Just because 1 thing does not go as scheduled, does not mean you should completely give up or get upset with those around you. Making 1 exception should not hurt your entire health journey and progress.* Remember these obstacles and challenges are apart of your health journey. In order to maintain, you have to learn and build your foundation in scenarios where something may not go your way.

7. Embrace Gratitude and Kindness

Practice gratitude by acknowledging the positive aspects of your life. Cultivate kindness by engaging in acts of giving, whether it's volunteering, donating, or simply offering a helping hand. These actions not only benefit others but also contribute to your sense of fulfillment and well-being.

Going above and beyond for yourself and others empowers the holiday spirit as people come together to ensure everyone is celebrated, loved, and supported through the holidays. The holidays can be tough for those who have experienced loss or loneliness. It does not have to stop at your immediate family to spread holiday cheer. A simple smile can make someone's day. Be kind to yourself. Be kind to those who come across your path, even if they may not be in the best mood. Your kindness and gratitude can turn them around.

Conclusion

Navigating the holiday season while prioritizing mental health requires a conscious effort to implement self-care strategies, set boundaries, seek support, and manage expectations. By practicing mindfulness, establishing realistic goals, maintaining healthy habits, and fostering connections, you can navigate the holiday season with emotional balance and resilience. Remember, it's okay to prioritize your well-being and take steps to ensure a mentally healthy and enjoyable holiday season for yourself and those around you.

*Disclaimer: We do not diagnose, prescribe, treat, or cure medical conditions. This article is for educational purposes only. If you are in need of immediate medical attention, please call 9-1-1. For non-urgent medical matters, please visit your primary doctor.

Grab your journal & start now!!

Walk into the holiday season setting yourself up right. Journal, budget, and progress your health journey into the new year.

• Write down your thoughts and feelings around the holiday season whether you would define them as positive or negative

• Reflect on what you write down to help you discover and become aware

• Look at your expectations for the holidays

• What are some possible ways the holidays can go? How would you react if you are placed in a good experience, meaning something going right or a bad experience, meaning something working out differently than planned?

• Say 'no' and experience the feeling. How does it make you feel?

• Reach out to people who you want to be your support system. Tell them what you are trying to do and ask if they will help keep you accountable.

• Budget Plans for the holidays

• Write down what you want to maintain in your health journey

• How will you bring happiness to your family or a stranger's day?