The holidays can be filled with joy and merriment, but they can also be stressful and overwhelming.  For the 1 in 5 adults living with mental illness, the holiday season can be especially challenging. In fact, a study by the National Alliance on Mental Illness (NAMI) showed that 64% of people with mental illness report holidays make their conditions worse.

The holidays can compound anxiety, depression, and loneliness, and can pose unique difficulties for those in recovery or those caring for a loved one that is struggling with mental health challenges. If you’re experiencing the “holiday blues,” remember, you are not alone and there are steps you can take to cope.

Here are some suggestions for reducing stress and taking care of your mental health during the holiday season:

Be kind to yourself. The holidays can be filled with stress and obligations – and this stress can worsen symptoms of a mental health condition, such as depression or anxiety, or a substance use disorder. It’s okay to prioritize your well-being, take time for self-care, and say no to invitations or expectations when you need to.

Practice gratitude. Gratitude has been shown to improve mental health! The end of the year is a good time to reflect and give thanks, especially to those that have supported you this year.

Manage your time and don’t overdo it. Sticking to a daily schedule and prioritizing tasks and activities can help make sure you don’t get overwhelmed. Again, it’s okay to say no to plans that don’t fit your schedule or activities that don’t make you feel good.

Set boundaries and stick to them. Set boundaries around your time, but also around family and friends where they are needed. Some of us may need to limit exposure and avoid unhealthy or toxic situations that are harmful to our mental health, even if those situations include family.

Manage expectations. The holiday season often comes with high expectations. Instead of aiming for flawless gatherings or picture-perfect moments, focus on creating experiences that are meaningful and enjoyable for you.

Practice self-care.  Keeping up the healthy habits that have a positive impact on your mental health all year long can be a challenge to keep up during the holidays, but it’s crucial that you make time to take care of yourself. This may include doing something you love that recharges you, exercising, spending time in nature, or practicing mindfulness. It is also important to remember to prioritize eating well and getting enough sleep.

Volunteer. Volunteering can enhance mental well-being by fostering purpose and positive connection.

Find support. If you are in therapy, stay consistent. If you are feeling overwhelmed or in need of support, reach out for help. You can find contact information for local mental health professionals in the Mental Health Task Force’s Guide to Mental Health in Polk County.

And remember, if you or someone you know is struggling or in crisis, help is available.

You’ll be able to speak with a trained crisis counselor any time of day or night.

For more guidance, see SAMHSA’s great resource on Supporting Your Mental Health During the Holiday Season and NAMI’s How to Prioritize Self-Care During the Holidays.

Resources:  National Alliance on Mental Illness (NAMI) & Substance Abuse and Mental Health Services Administration (SAMHSA)