8 ways to take care of your mental health during the holidays

It’s okay if your holidays look a bit different this year. Do what it takes to take care of yourself — physically and mentally.

If you’re feeling a little funky as the holidays approach, you’re not alone.

Between difficult family members, the pressure to show up at events or spend money, or the sadness of missing loved ones, the holidays can be a difficult time for many. Add to that the stress of a global pandemic, and you’ve got a recipe for isolation and sadness.

For many, the holidays are a time to gather and spend time with friends and family, but this year, that’s the one thing we can’t do.

The cold weather and reduced sunlight as winter approaches can also dampen your mood. In fact, about 5 percent of Americans experience seasonal affective disorder (SAD, commonly known as seasonal depression), a major depressive disorder which brings feelings of sadness and low energy during the winter months.

Mental health is important any time of the year. But around the holidays, giving yourself extra TLC can go a long way.

Here are 8 strategies for taking care of your mental health during the holidays.

1. Manage expectations.

This goes for both people and traditions. If there’s a family member that is difficult to be around, set boundaries by limiting time spent with them. Remember they’re human too, and might be dealing with their own stress. Or maybe it’s time to accept them as they are, knowing that you may never be on the same page. That’s okay, too.

You can also manage expectations around holiday traditions. Wholesome and hearty as they may be, traditions can also bring stress. There’s pressure to make everything perfect. But it’s okay to switch things up, especially during the Covid-19 pandemic.

Try a video call, or write letters, or send gifts through the mail. There are endless creative ways to show people that you love them.

2. Take time for yourself

The holidays can bring a lot of hustle and bustle, but alone time can work wonders. Set aside time where you can reflect, meditate, or simply check in with yourself and your emotions. Think: How am I feeling? What might be triggering feelings of stress? How can I take care of myself right now?

Find an activity you enjoy or something that calms you. Reading, taking a walk, deep breathing, light exercise, or listening to music can all help.

3. Spend time outdoors

If the weather permits, get some fresh air and sunshine. Being in nature is great for mental health, and exposure to sunlight can also help people with seasonal affective disorder.

Plus, exercise is great for physical and mental health. Exercising releases endorphins, a type of hormone that makes us feel good.

4. Reach out to your support network

“No man is an island.” English poet John Donne wrote this centuries ago, and it still resonates today. That’s because humans are social beings — we’re meant to be in community.

When you’re feeling down, stay connected by reaching out to people you trust. Talk to a friend or family member and let them know how you’re feeling. Or maybe you can rely on a social group or an online community.

5. Consider volunteering or acts of charity

Helping others makes the world better, but it also makes us feel good. This could mean volunteering at a soup kitchen or food bank. Perhaps you can donate to a charity or nonprofit with a cause you care about.

Charity can also mean small, daily acts of kindness. Compliment a stranger or offer to help out a family member. It’s a good way to lift your spirits and theirs too.

6. Make a plan that works for you

Planning ahead when it comes to finances and social events can help you avoid stress. For example, set a budget and stick to it. The holidays might bring pressure to spend money or be extravagant, but homemade gifts or quality time can be just as meaningful.

Making a plan is especially important during the pandemic since we cannot gather as we usually do. Planning an outdoor or socially-distanced event to limit the risk of getting Covid-19 may take extra logistics.

In the end, the CDC recommends doing best for you and your household, even if that means staying home this year.

7. Seek treatment for mental health issues

Everyone experiences stress and anxiety at some point. But when excessive anxiety interferes with your daily life and makes it hard to function, it might be time to seek professional help.

It is a strength to be able to admit when you need help, and professionals are trained and available to help you cope. Even during the pandemic, telehealth options mean that you can get treated online.

For those with SAD or seasonal depression, treatment might include light therapy (exposure to bright artificial lights in the morning), antidepressant medication, or counseling. If you think you might have SAD, talk to your doctor about it.

8. Maintain self-care and healthy habits

The holidays can be a wonderful time for rest — and indulgence — but don’t let go of good habits. Eating well, getting enough sleep, and exercising regularly — even during the holidays — will help you feel good both mentally and physically.

Of course, it’s okay to indulge in your favorite foods, but look out for your future self. Enjoy fatty foods or sweet desserts in moderation. Also avoid excessive use of alcohol or tobacco, which can exacerbate mental health issues.

Lastly, don’t forget to look out for your loved ones during the holidays, especially if they seem more irritable or withdrawn than usual. Offer support and reassurance, and encourage them to seek help if they need it.

The holidays might look different for a lot of us this year, but together we can help each other through it by managing expectations, seeking support, and maintaining healthy habits.

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Alpha Medical is a telemedicine company with a mission to make healthcare accessible, convenient, and affordable for all.