The holiday time of the year brings mixed feelings to people. On one hand, it is associated with joy, festivities, and togetherness with family. On the other hand, it brings stress and mental fatigue as well. The concern around children, gifts, family, finances, or even social gatherings is enough to trigger one’s anxiety, depression, and loneliness. And those who are already facing mental health issues, feel even worse, since everyone else is ‘expected’ to feel happy during holidays if they are not successful in meeting these ‘societal standards’ one looks upon this time with stress.
This paper will assess the mental health issues people experience with regards to the holiday season, suggest measures which can be utilized so as to cope with the mental stressors and suggest ways in which one can use to maintain their general well-being throughout the holiday season which to many is seen an overwhelming stage due to the festivities. Issues such as holiday or family stress, feelings of alienation or loneliness and other such factors are some of the aspects that need to be considered during the holiday season.
The Relationship between the Holiday Season and People’s Mental Health
Psychological Difficulties within the Context of Holidays: The holiday time can intensify problems such as anxiety depression and self-isolation. Seasonal barriers such as proximity of holidays and good seasonal mood create expectations that are not always met which in return makes people even more susceptible sense of panic around holidays. Another factor what many often neglect is that people tend to forget about what their family and relatives do so forget their warmth which can lead to a sense of trauma that reoccurs every holiday season.
Anxiety and Stress: An increase in stress lures many holiday lovers during winters, and it may be as a result of the following factors:
- Expectations to be perfect. It could be pressure in any form. As in, perfect gifts or taking hours in the making of amazing dishes, the efforts to make the holidays celebrative can overstress people.
- End of year rush. Attempting to beat deadlines before the year comes to an end makes many people tired and even lose the sense of control.
- Social phobia. One more source of nervousness can be the number of family events and social interactions that one has to undergo as the year end approaches, mostly for those people who feel ill at ease in large gatherings or have complicated family relationships.
Depression
For some people, on the other hand the holidays can definitely trigger or even exacerbate depression. A lot of factors contribute to the same:
Longing: Most people who do not live near their families, or who have a thin social circle can become introverts and tend to spend this season on their own a lot.
Sorrow: Most people who have lost someone dear to them may find this time of year even more difficult when other people are celebrating and having fun.
Seasonal depression: When in winter months, the lack of sunlight can make SAD a seasonal ‘depression’ that results during times of winter months that are full of darkness.
Financial Stress: An increased financial burden can often be noticed during the holidays mainly due to the gift shopping, traveling and other expenses. There is often pressured to over-expend oneself which is often followed by guilt, stress and anxiety.
Tips for Coping with Metal Health Challenges During the Holidays
The period of holidays can be quite tough for some of us; however, many tactics can be employed to alleviate mental health issues and holiday induced anger or depression. Below are several important strategies to make the holidays less stressful and emotionally more satisfying:
Over-Think About Yourself: During the holidays, self-care is key. When there seems to be an incessant list of tasks to perform or time-consuming energy-sucking activities, self-care tends to go down the drain. However, self-care does not have to be neglected. Maintaining self-care can assist in preserving mental health and wellbeing. A few self-care tips are:
Go for a ‘Pause’ every now and then: If stress and anxiety are constantly nagging, then taking a break is highly recommended. Practicing calmness while focusing on stressors can become quite tricky. Thus, walking, reading or deep breathing should be devoid of guilt. It is not a waste of time; rather, it helps in the enhancement of the inner self.
Keep a good sleep routine: Sleep is the most critical factor when it comes to mental well-being. Insufficient sleep can lead to an increase in stress and anxiety levels; therefore, one needs to stick to a sleeping schedule during the holiday period.
Do things which you enjoy: Such as engaging in a hobby, working out, or just being around dear people. Doing something that you love will ease the sadness and stress you are feeling.
Don’t set the bar too high: One of the greatest contributors of stress during holidays is the self-inflicting pressure to outdo oneself. Let’s accept that the holidays do not have to be picture perfect. If you set attainable expectations, this will help lower your stress levels and allow you to feel more empowered.
Avoid the possibility of scheduling too many events: Don’t feel that you need to go to every single occasion or event planned. Ask yourself what is truly important to you and don’t be afraid to decline invitations.
Choose meaningful time: Instead of worrying about expensive gifts or grand parties, worry about creating good time with your loved ones.
Regulate gift giving: Decide in advance how much you will spend on gifts and don’t go over this amount. It’s not necessary to buy elaborate or expensive gifts. A simple, heartfelt gift will be more appreciated.
Table 1: Common Holiday Stressors and Coping Strategies
| Holiday Stressor | Coping Strategy | Impact on Mental Health |
|---|---|---|
| Family dynamics | Set boundaries with family members, practice communication. | Reduces conflict and emotional strain. |
| Financial strain | Set a budget for gifts and prioritize spending. | Alleviates anxiety related to overspending. |
| Social anxiety | Limit social engagements, set realistic expectations. | Reduces overwhelm and promotes social comfort. |
| Loneliness or isolation | Reach out to friends, engage in social or volunteer activities. | Provides support and connection. |
| Grief or loss | Allow time to mourn, seek therapy or support groups. | Helps with emotional healing and acceptance. |
Practice Mindfulness and Relaxation Techniques: Mindfulness and relaxation techniques can help manages anxiety and all other distressing emotions whilst still allowing one to feel connected to the world and the bursting joy that comes with the holiday season. Implementing such techniques in one’s daily schedule can prove very helpful in efficient stress management:
Deep breathing exercises: It is a concentrative exercise focused on slow, deep passive breaths that allow for activation of body’s relax or relieve response mechanisms.
Meditation: Regularly practicing meditation helps individuals decrease the frequency of stress, maintain focus and promote feelings of well-being.
Progressive muscle relaxation: This includes tensing a given muscle group and then relaxing them as a way of letting go of bodily tension and achieving general relaxation.
Seek Support: One should not struggle through the holiday alone. The use of social support is also essential as seeking reassurance from others can help one cope with emotional distress. Some of these include:
Talk to someone: Find someone whom you completely trust, be it a family member or a close friend, and share your secrets and feelings with them. Such small talk can help reduce your pressure considerably and give you a feeling of being connected to someone.
Join support groups: There are a number of support groups that a large number of communities provide assistance to who are having troubles during holidays like grieving, anxiety, depression and so on.
Professional therapy: Seeing a mental healthcare professional can also be useful when there are extreme levels of emotional phenomenon’s as they are able to provide specific, targeted approaches towards treating the symptoms experienced at that level.
Maintain Vitality and Good Health: Engaging oneself in physical activity also relates to mental health. This is because, the body’s natural stress relievers, beta-endorphins, are released during exercise. Being physically active during the holidays can affect oneself both physically and mentally positively:
Take frequent walks: Being sedentary is the biggest cause of stress in these times; taking a stroll outdoors can lift one’s spirits and provide some fresh air.
Practice Physical Activities: Even if it’s just a little bit of exercise, say yoga or simple stretching, practice these, as they will help reduce the level of stress that one might be feeling.
Eat a well-balanced diet: Balanced diet plays an important role in regulating both mood as well as energy levels. Also, try as much as possible to avoid alcohol and caffeine, as both make anxiety worse and disturb sleep.
Table 2: Self-Care Tips for Mental Health During the Holidays
| Self-Care Tip | Action | Benefit |
|---|---|---|
| Exercise regularly | Engage in activities like walking, yoga, or dancing. | Reduces anxiety, boosts mood, and improves sleep. |
| Sleep well | Maintain a consistent sleep schedule. | Enhances emotional regulation and resilience. |
| Practice relaxation techniques | Use meditation, deep breathing, or mindfulness practices. | Decreases stress and promotes calmness. |
| Eat a balanced diet | Focus on fruits, vegetables, lean proteins, and whole grains. | Supports emotional and physical health. |
| Connect with loved ones | Reach out to friends or family regularly, even if just for a quick chat. | Prevents isolation and promotes social support. |
Family Relations and the Holidays
The pros of family gatherings come hand in hand with the cons. There are times when family issues add more anxiety. To manage this problem over the holidays, it helps to remember a few things:
Maintain Healthy Relationships with Family Members: Family is important but do not feel the need to tolerate high levels of stress from someone. Better help for relationships can also be achieved by incorporating boundaries, avoiding unneeded arguments, and protecting mental health.
Be clear and assertive: Some topics do not sit well with me and so I expect people to respect my opinions especially when I stay calm in doing so.
Take breaks: If places and situations get too stressed, seek a few moments to avoid awkwardness, return to center stage minus the noise or disturbances.
Look After Reasonable Goals: Do not stress too much when projecting towards family members and to yourself. Understand that the holidays depict chaos and may sometimes be unrealistic to attain certain goals.
Focus on creating memories: Rather than worry about the holiday being the most amazing one, make the most of the time and place for family games etc.
FAQs
How can I deal with feelings of loneliness during the holidays?
If you’re feeling lonely, consider reaching out to friends, joining local volunteer activities, or even participating in virtual gatherings. You can also seek professional support, such as therapy or counseling, to work through these feelings.
How can I manage my anxiety about family gatherings?
Practice setting boundaries, manage your expectations, and take breaks when needed. It’s okay to excuse yourself if things get overwhelming.
Is it normal to feel down during the holidays?
Yes, it’s common for some people to feel sad or depressed during the holidays. If these feelings persist or interfere with daily functioning, it’s essential to seek support from a therapist or counselor.
Can physical activity help improve mental health during the holidays?
Yes, exercise is one of the best ways to reduce stress, boost mood, and improve overall mental well-being. Even light activities, like walking or yoga, can be highly beneficial.
