Feeling the not-so-merry vibes this festive season? Here are tips from the team to help support your mental health during the holidays.
It’s okay to feel down amidst all the festive cheer. The pressure to be merry and bright can sometimes feel overwhelming. Many of us experience a mix of emotions during this time of year, and that’s completely normal. Between the pressure from loved ones, family drama, financial stressors, and unrealistic expectations all around, it’s no wonder so many of us experience a mix of emotions at this time of year.
The holiday season is synonymous with celebration and connection for some. However it’s important to acknowledge that not everyone experiences the same sentiments, especially those facing mental health challenges. In light of this, we present 8 mental health tips from the team tailored for the holiday season.
Tip 1: Reach Out To Talk
Acknowledge the power of sharing. In Cognitive Behavioural Therapy (CBT), expressing your feelings is a crucial step. Sharing what you’re going through with someone you trust can often provide a sense of relief and remind you that you’re not alone. Whilst it is a merry time for some, you would be surprised to know just how many of us experience mixed emotions at this time of year. Emotions of guilt, grief, sadness, stress and anxiety are all too common. You are not strange or unusual for feeling this way, amidst being bombarded with messages that this should be a joyful time of year. Expressing your feelings not only fosters connection it helps break down the stigma surrounding mental health issues and also encourages others to share their experiences.
Tip 2: Set Reasonable Boundaries
Whilst we are told the festive season is all about giving, it’s ok to recognise your own personal limits. Give yourself permission to put boundaries in place to preserve your own energy and wellbeing without guilt. Setting boundaries isn’t about building walls, it’s creating space for self-care. By defining limits, you ensure you show up as your best self at the right time and for those are important to you.
Tip 3: Make Time To Rest & Recharge
Many of us are all too familiar with the age-old advice to “sleep on it”. There is a scientific explanation for why a good night’s sleep helps complex cognitive skills such as decision-making and is good advice in stressful situations. Quality sleep isn't just a restful pause for our bodies; it's a cognitive reset for our minds. Studies show that during sleep, our brains process emotions, consolidate memories, and enhance problem-solving and decision-making skills.
The holiday season can be busy with social events and obligations. Amidst the holiday frenzy, prioritise mental breaks. There is nothing wrong with taking some time out to rest if you need it, find what brings you peace and make it a priority.
Tip 4: Find A Healthy Balance
You can enjoy a holiday feast whilst being mindful to keep a healthy balance and try not to over-indulge. Taking care of your nutrition and overall physical health will boost your mood and support your mental health too.
Embrace the cognitive shift of celebration without reliance on alcohol. There are wonderful non-alcoholic alternatives so you can still partake in the festive cheers, independent of alcohol. Check out this list for some delicious drops to try.
Tip 6: Try A Digital Detox
While social media usage can be a great tool for connection and advice, it can at times also have a negative impact on our mental health and mood, not to mention disrupt sleep patterns.
Unfollow negativity, follow positivity, and set limits mindfully. Taking time for a temporary digital detox can be beneficial in creating a more positive cognitive environment. You can choose to mute accounts on instagram that do not have a positive impact on you, this will limit their posts in your feed without notifying the person that you have unfollowed them. You may also choose to temporarily hide or delete social media apps on your phone and use the “do not disturb” and screen time settings to help set limits.
Finding time to put your phone away such as during meal times, when you exercise and as you wind down for bed can also decrease the temptation for screen time. If people are trying to reach you, set the expectation early and let people know in advance if there are times you will be unreachable. It may be letting them know that you choose not to look at your phone after 9pm each night but that you will respond to them in the morning.
Check out this article on Reach Out for other helpful ways to minimise social media use and screen time.
Tip 7: Be Kind To Yourself
Embrace self-compassion principles and practice treating yourself with kindness and patience during the holidays. Keep expectations reasonable and engage in cognitive reframing— a fundamental tool in Cognitive Behavioral Therapy. Adjust holiday expectations by focusing on joy and gratitude rather than perfection. By acknowledging imperfections and shifting your mindset from rigid standards to flexible and realistic expectations you will be able to minimise stressful situations that arise during this time of year.
You may also like to take time in the holidays to start a new habit such as journaling. Did you know that putting pen to paper can be a therapeutic tool for cognitive reframing? Journaling allows you to explore your thoughts, feelings, and experiences, fostering self-awareness and mindfulness.
Journaling also serves as a powerful tool for self-reflection by acknowledging and processing emotions, problem-solving and working through challenges, and identifying unhelpful thoughts and patterns. Many find this very beneficial in rewiring negative thought patterns and building mental resilience.
Tip 8: Make A Plan
Taking a proactive approach to your mental health is brave and commendable. Managing mental health is just as important as physical health and while many of us book regular check-ins with our dentist or optometrist, it is not as common to keep our mental health check-ins top of mind.
As the new year approaches we recommend booking a GP appointment to discuss your mental health needs. Your GP can issue a new Mental Health Care Plan each calendar year which allows you to claim a Medicare rebate on up to 10 sessions with a psychologist, therapist or other specialised mental health practitioner. Click here for all you need to know about Mental Health Care Plans.
Remember, it’s okay not to feel jolly all the time, you’re not alone. If you need support this holiday season, the team at Elevated Minds are here to assist. Reach out to schedule an appointment with one of our psychologists.
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