Managing Mental Health During the Holidays: From My Personal Perspective

As an individual that deals with an increase in mental health symptoms every year around the holidays I have noticed the past couple years, a pattern. So its been in a way a blessing to be able to recognize my triggers to each situation and then be able to use the coping skills that I've learned. Just knowing that the loneliness and increased feelings of depression are temporary and will pass with time can also help.

(the link in the above paragraph takes you to a mental health support page)

The Power of Self-Awareness

Understanding that the holidays can trigger an uptick in mental health symptoms is the first step toward better management. For me, this manifests as:

- Increased feelings of loneliness

- Heightened depression symptoms

- Changes in energy levels and motivation (this one is always the worst)

- Shifts in sleep patterns (my morning begins about 2am... now)

My awareness of these patterns too years before I really noticed them. I'm fortunate that I did finally see them cause then I knew that this wasn't just a turn of bad luck...it was instead, the holidays that made me feel this way and this time I was ready for it.

Recognizing Your Personal Triggers

One of the most valuable skills I've been able to develop is learning what my triggers are and how each trigger effects my mental state. So, some of the problems can be avoided: triggers might include:

- Social media posts showing "perfect" family gatherings (this isn't a bother to me)

- Changes in routine due to holiday schedules

- Financial pressures (if this one doesn't apply to you feel free to donate to my website)

- Shorter days and less sunlight

- Memories of past holidays (I struggle with this one. ALOT)

- Extended family interactions (Look everyone in my family is great...one on one)

Simple Yet Effective Coping Strategies

Through trial and error, I've came up with some coping strategies that help when I'm faced with problems:

1. Maintain Routine When Possible

- Keep regular sleep schedules (Its difficult but, it is possible to do)

- Continue taking medications at consistent times

- Preserve your usual exercise or activity patterns

- Maintain regular meal times

2. Create Boundaries

- It's okay to say no to events that feel overwhelming (this year I'm staying at home)

- Set limits on social media exposure

- Communicate your needs to family and friends

- Take breaks when needed

3. Develop a Support System

- Identify trusted friends who understand

- Stay connected with your mental health provider

- Join online support groups (like this one...this could be supportive)

- Have emergency contacts readily available

4. Practice Mindful Awareness

- Keep a mood journal

- Track triggers and responses

- Note what helps and what doesn't

- Document any medication adjustments (with professional guidance)

5. Plan Ahead

- Schedule self-care activities (this can be important. be good to yourself)

- Prepare for known triggers

- Have coping strategies ready

- Create a calm-down kit (nothing illegal in there...)

Small Steps That Make a Big Difference

Sometimes the simplest actions can have the most significant impact:

1. Take a 10-minute walk outside during daylight hours (this does help)

2. Call or text one supportive person

3. Practice five minutes of deep breathing (if anything just remember to breath)

4. Write down three things you're managing well

5. Create a cozy space in your home

The Importance of Professional Support

While self-awareness and coping strategies are valuable, they work best alongside professional support. Remember:

- Keep regular appointments with mental health providers (don't cancel last minute)

- Discuss seasonal changes with your healthcare team

- Don't adjust medications without professional guidance

- Know when to seek additional help (this link will take you to an article about getting help)

Moving Forward with Hope

What makes these past couple years the most important to me isn't just noticing the triggers that create those feelings it the 'toolbox' of 'coping skills' I've put together that help me deal with difficult Holiday situations.

A Note to Fellow Travelers

If you're experiencing similar challenges, know that you're not alone. Your awareness of these patterns is a strength, not a weakness. It's the first step toward taking control of your mental health journey. Just know at times it can really be tough, but keep pushing forward.

Remember:

- Progress isn't linear

- Small steps count

- Your experience is valid

- Seeking help is brave (you can do it!)

Looking Ahead

As we navigate these holiday seasons lets focus on progress and not perfection. Take time to take note of the triggers you have identified and what feelings you can associate with the trigger. Write all of it down and keep practicing any coping skills you're learning.

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*If you're struggling with mental health issues, remember that help is always available. Contact your healthcare provider, reach out to trusted friends or family, or call mental health crisis hotlines if you need immediate support. *

(also remember I'm not a doctor so everything that you just read is only things that have worked for me. I'm not saying they will work for everyone. Seek professional help if you are really struggling.)