Navigating the Holidays: Prioritize Mental Health

by Jessica Liria, Director of Prevention and Education Services
at David Lawrence Centers for Behavioral Health (DLC)

For many, the holiday season sparks feelings of joy and connection. It’s a time to spend time with loved ones, enjoy twinkling lights and festive celebrations, and share in the spirit of the season.

Yet, the holidays can also have a significant impact on a person’s mental health. Balancing family obligations, financial pressures and personal commitments can take a toll on a person’s mental health and well-being. Constant reminders of the season, from decorations in stores to music on the radio, can be overwhelming for individuals or families faced with challenges at home, work or school.

At David Lawrence Centers for Behavioral Health, we understand that increased stress during the holiday season can lead to increased anxiety or depression. Common stressors can include:

Loss and grief: The holiday season can reignite the grief of losing a loved one, causing a tremendous feeling of sadness from memories, traditions and milestones.

Strained family dynamics: Social pressure to bring everyone together and enjoy time with family and friends may not be a reality for everyone, creating added tension and feelings of anxiousness, frustration or disappointment.

Financial pressure: The holidays can be an expensive time, with the added strain of gifts, celebrations and other festivities, potentially risking other necessities such as utilities, food, healthcare and housing.

Substance use: For those facing substance use challenges, the holidays can make the temptation of temporary relief from drugs or alcohol seem irresistible, leading to a high-risk of relapse.

Understanding the potential triggers is an important first step and will help individuals and families identify the source and create a plan for how to best manage their stress or emotions during the holiday season. It’s also important to recognize the physical, emotional and behavioral symptoms of stress, which can include:

• Changes in sleep and/or increased fatigue
• Changes in eating habits
• Difficulty managing emotions, such as increased crying or anger outbursts
• Withdrawing from others and/or isolation
• Lack of enjoyment in activities or things a person once enjoyed
• Self harm or unhealthy coping mechanisms, such as substance use
• Indications of suicide

Healthy coping skills are an important way to maintain positive mental health and emotional well-being all year long, and are especially helpful during seasons of high stress, like holidays. Coping skills such as deep breathing, relaxation techniques, exercising, journaling, art or music can be used several times a day to help relieve stress, mitigate intense emotions and rebalance the brain.

It’s important to prioritize needs over wants and set clear boundaries. Create a budget to identify what funds can be attributed to celebrations and gifts, ensuring resources are allocated to critical needs. Understand it’s OK to say “no” to relieve stress and prioritize mental, and overall, wellness.

If there are interpersonal challenges or concerns, keep comfort and safety in mind and avoid gatherings that will negatively impact your mental health.

While these coping skills can be implemented at the first sign of stress, it’s also important to know when to seek professional support. DLC offers therapy and counseling services in person or virtually for individuals and families. Additionally, DLC offers a variety of programs and resources for individuals and families in crisis.

The sooner strategies are implemented to overcome challenges, the more successful outcomes will be. During this joyous, and often stressful, time, it’s important for individuals to take care of themselves and focus on what truly matters.

For more information about David Lawrence Centers for Behavioral Health or our substance use programs, visit DLCenters.org.