Healthy Holiday Season
Patrick “Paki” Story, LMFT, MAC
Chief Behavioral Health Officer, Klamath Health Partnership
The Holiday season is upon us. Many of us think this is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, losses, and anxiety about an uncertain future. This is especially true as we make our way through the ‘new normal” of the ongoing pandemic.
As someone who has been in the mental health field for over 30 years, there are suggestions that I have witnessed and practiced, that I believe can help, whether you are having a bit of the “Holiday Blues,” or are trying to manage mental health problems, such as Seasonal Affective Disorder (SAD), or another disorder such as major depression, or anxiety disorder. SAD is a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter. Whatever the case, these problems are often exacerbated during the holidays. One of the things that I have learned from support programs such Alcoholics Anonymous, is the serenity prayer, which is:
“God grant me serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”
Here’s a clue: Some of the things I can change (if I work on it), are my attitudes and behaviors.
Here are some activities that we can choose to improve our spirits and make the holidays a little better.
Be grateful! Remember what matters. Usually the “what” is actually a “who.” Surround yourself with positive people.
Learn to accept imperfection. Don’t compare yourself with others. The holidays are not a competition. People may feel less-than or become stressed about living up to those high holiday expectations. Focus on enjoying what you do have and let go of expectations.
Help others, especially those less fortunate. Volunteer at a shelter or help with a community holiday meal. Shower others with kindness. Rather than becoming angry or irritated, work on viewing the situation through a new lens and responding with kindness even in tough situations. Be courteous to store/restaurant staff or reach out to loved ones you enjoy spending time with. Forgive someone even if they don’t deserve it.
Set aside time for self-care. When things get overwhelming, it’s often self-care that we let go of. Instead, remember that setting aside time for self-care is essential when managing your mental health during this time. Reserve a weekend or two for yourself to enjoy your hobbies or pastimes you love. Don’t pack your schedule too full, even if it’s with fun activities.
Take care of your body. Get moving! Do moderate daily exercise. Caring for your physical health can make an impact on the state of your mental health. Eat a well-balanced diet. Limit sugar and caffeine. Avoid tobacco, alcohol, and drugs. Get at least 7 hours of sleep at night
Make time for relaxation: listening to music, practice meditation or guided imagery, yoga, reading, or deep breathing. Take time each day to do something you enjoy.
Don’t overspend. Money is one of the biggest stressors during the holidays. Many aspects of the holiday season revolve around buying gifts or buying food or beverages for gatherings. It’s helpful to set a budget. Renegotiate gift-giving traditions to make it more affordable for everyone. Decide not to take on more credit card debt than you can afford.
Ask for help and support. You are not alone. Reach out to family, friends, church, a therapist or support group. If your employer has an Employee Assistance Program (EAP), that is a great place to start. If you reach out to help someone you know is having a difficult time, you may find that you also end up feeling more supported and grateful.
Take time to appreciate the Poinsettias!