The holidays can be a time of joy and celebration, but they can also bring stress, especially if you’re recovering from a mental health crisis. The mix of family dynamics, holiday events, and heightened emotions can be overwhelming, and you might find yourself feeling pressured, anxious, or even tempted to slip back into old habits. This is normal, and you’re not alone. With some thoughtful planning and a few strategies, you can navigate holiday stress while staying grounded and protecting your mental health.
7 Tips for the Holiday Season That Can Protect Your Mental Health
- Plan Ahead and Set Boundaries
Going into the holidays without a plan can leave you feeling unprepared and anxious. Take some time to consider your upcoming events and interactions, and set boundaries where needed. You may want to:
- Decide which gatherings to attend: You don’t have to say yes to everything. If a particular event feels like it might overwhelm you, permit yourself to decline.
- Set time limits: If you decide to attend a holiday gathering, let the host know in advance that you may only stay for an hour or two. This way, you can enjoy yourself without feeling pressured to stay longer than you’re comfortable.
- Communicate your needs: Let close friends and family members know how they can support you. If you’d prefer they avoid certain topics or activities around you, politely express that in advance.
- Prioritize Your Self-Care
During the holiday season, self-care can easily be neglected. However, making time for activities that support your mental and physical health is essential to managing stress and staying balanced. For example, stick to your regular routine, be sure to get enough sleep, and eat balanced meals. How you treat yourself matters and can impact your mental health.
As a treat for yourself during the holidays, add something special to your self-care such as a massage, pedicure, or a small gift for yourself.
- Have a Support System in Place
Surrounding yourself with supportive people can make all the difference. Whether it’s family, friends, or others who share in your journey, having people you can lean on will help you feel connected and reassured.
You may want to establish a routine where you check in with your support system before and after events. This can give you a space to voice any anxieties beforehand and process your feelings afterward.
- Create an “Escape Plan”
It’s empowering to know you have an option to leave a gathering or event if things become too overwhelming. Going into any holiday situation with an “escape plan” can help you feel more in control.
- Arrange your own transportation: If you’re attending an event, try to drive yourself or arrange a ride so you can leave if you feel uncomfortable.
- Know where you can go for a break: If leaving entirely isn’t feasible, plan where you can step away to regroup. Excuse yourself to a quiet room, go for a short walk, or step outside for fresh air.
- Practice a grounding exercise: If you’re feeling anxious or triggered, try a grounding exercise, like deep breathing or focusing on your senses. Take a few moments to breathe deeply, observe your surroundings, and remind yourself that you’re in control.
- Watch Out for Triggers
The holidays are often full of potential triggers that can stir up emotions. Being aware of your triggers can help you anticipate them and respond in ways that protect your recovery.
- Identify common triggers: If certain people, places, or situations have triggered you in the past, take note of them. This awareness can help you mentally prepare and avoid or manage these situations when possible.
- Have a response plan: For each trigger, consider how you’ll respond. If family dynamics are tense, you might practice responses that deflect or redirect conversations that make you uncomfortable.
- Bring distractions: If you find yourself feeling overwhelmed, having a distraction can help. Bring a book, take a walk, or scroll through some photos that make you smile—anything that helps you shift your focus away from the trigger.
- Focus on What Matters to You
Sometimes, the pressure to have the “perfect holiday” can be overwhelming. Remind yourself that the holidays don’t have to be about elaborate celebrations or meeting other people’s expectations. Instead, focus on what brings you peace, joy, and fulfillment.
Remember that you don’t have to do things the way they’ve always been done. If certain traditions feel stressful or unfulfilling, create new ones that support your mental well-being. Maybe it’s volunteering, taking time for gratitude, or spending a quiet evening with loved ones.
- It’s Okay to Say No
During the holidays, you might feel obligated to attend events or engage in traditions that don’t support your mental health. It’s okay to say no. Protecting your well-being is the best gift you can give yourself.
Prepare some responses that you feel comfortable using. Saying, “Thank you, but I already have plans,” or “I’m taking some time to focus on myself this holiday,” can make declining easier. If something feels like it will push you past your limits, trust that feeling. Prioritize events and activities that genuinely make you feel supported and safe.
The holidays can be challenging, but with planning, support, and self-compassion, you can navigate this season without compromising your mental well-being. If you begin to struggle and need support during the holiday season, Peak Behavioral Health in Santa Teresa, New Mexico is here to help. We offer services that can improve your mental health, not only during the holidays but throughout the year. Please contact us to learn more.
