Tis the season to be jolly? While the holiday season is often filled with joy, festivities, and togetherness, it’s also a time when many people experience heightened stress, anxiety, and other mental health challenges. As we deck the halls, bake cookies, light candles, and spend time with family, we may not immediately notice the impact the holidays can have on our mental well-being. According to the National Alliance on Mental Illness (NAMI), 64% of people diagnosed with a mental health disorder report worsening symptoms during the holiday season.
But why is that?
The Holiday Paradox: Joy vs. Strain
For many, the holidays represent a time for family, friends, and celebration, but for others, they can trigger feelings of isolation, anxiety, and sadness. Here are some common reasons why the holidays might worsen mental health:
1. Feelings of Isolation
As much as we associate the holidays with family gatherings and social celebrations, not everyone has the luxury of being surrounded by loved ones. For those without close family or friends nearby, the holiday season can feel painfully lonely. The emphasis on family time can exacerbate feelings of isolation for those who may not have people to celebrate with.
2. The Pressure of Social Expectations
For individuals with social anxiety or those who struggle with mental health, the thought of attending parties, gatherings, and even casual get-togethers can be overwhelming. The expectation to engage in social activities—sometimes with people they don’t feel comfortable with—can lead to heightened stress or anxiety. Additionally, the added pressure to “enjoy” the season can make it harder for people to voice their struggles.
3. Family Dynamics
Family gatherings can also bring up complex emotions, especially if there are strained relationships or unresolved conflicts. The holidays often bring families together, and while this can be joyous for some, for others, it can trigger anxiety, frustration, or even depression. If you’re the one hosting, there may be extra pressure to make everything perfect, leading to burnout and stress.
4. Increased Expectations and Financial Stress
The season of giving, while beautiful in theory, can also create financial strain for many. The pressure to buy gifts, host parties, or travel to see loved ones can contribute to feelings of stress and anxiety, particularly for those already struggling financially.
5. Disrupted Routines
For those with mental health conditions, routine is often a vital part of stability. The disruption that comes with holiday events, travel, and changing schedules can throw off sleeping and eating habits, leading to a decline in mental well-being. The holidays can also amplify pre-existing issues such as seasonal affective disorder (SAD), which is more common during the winter months.
So, what can you do?
Your suggestions are well-written and provide practical advice for navigating mental health during the holiday season. Below are some minor revisions to enhance clarity, flow, and overall readability:
1. Set Boundaries
Remember, it’s okay to say no. You don’t need to attend every gathering or event you’re invited to. If family gatherings are more stressful than enjoyable, it’s perfectly acceptable to skip them. Prioritize your well-being and spend time in environments that support your mental health.
2. Reach Out and Utilize Support
Connect with others—whether it’s family, friends, or support groups (online or in person). Share how you’re feeling and allow yourself to lean on others. Reaching out and being open can help you feel less isolated during a time when many people experience loneliness or stress.
3. Practice Self-Care
Make yourself a priority. Self-care goes beyond pampering; it’s about taking care of your body and mind. Prioritize rest, maintain healthy nutrition, stay active, and make sure to carve out time for activities that help you recharge. Meeting your physical, emotional, and mental needs is essential to filling your own cup.
4. Manage Expectations
You don’t have to attend every event. Whether it’s your neighbor’s cookie exchange, a work party, or a family celebration, remember that you are not obligated to do it all. Focus on the quality of connections rather than trying to meet societal or self-imposed expectations of “perfect” gatherings. It’s okay if things aren’t picture-perfect!
5. Utilize Professional Support
If you’re feeling overwhelmed, don’t hesitate to reach out for professional support. Therapy or psychiatric services can be a valuable resource, especially during the holidays. Whether it’s seeking extra sessions or advocating for additional support from your mental health provider, it’s important to have the help you need.
Remember: It’s Okay to Not Be Okay
One common misconception is that we must be okay all the time—especially during the holidays, when we feel pressured to be jolly, cheerful, and full of holiday spirit. But the truth is, the holidays don’t have to be “the most wonderful time of the year” for everyone. It’s perfectly normal and okay to experience a mix of emotions during this season.
Acknowledge and validate how you’re feeling, and remember that it’s important to prioritize your mental health and well-being as you navigate the holidays.
By being mindful of your needs and practicing self-care, you can create space for both moments of joy and moments of rest throughout the season. So this year, give yourself the gift of grace and take things one day at a time.
And as always, feel free to reach out to our Mental Health Clinic, where we can provide anything from an initial triage assessment to individual, family, and couples therapy—supporting you and your loved ones through the season and beyond.
Reach out to our Central Access Team at (952) 956-3100 or submit a mental health inquiry on our website. A member of the mental health team will be in touch to guide you through the process and provide the support you need.
