Making Mental Health a Priority This Holiday Season

“But I’ll have a blue, blue, blue, blue Christmas”

Elvis had it figured out. It may be the most wonderful time of the year, but that’s not the case for everyone. Plagued with social gatherings, increased spending, reminders of absent loved ones, and overeating/drinking- the holiday season can fill our days with stress. Although temptations, expectations, and obligation feel high, do not lose sight of the importance of wellness. In the spirit of ending this year on a good note, I want to offer some mental health practices to keep close to your heart over the next few weeks.

1. TAKE TIME FOR YOURSELF

• As plans with family and friends fill our calendars, celebrations and gatherings may feel unavoidable. And this isn’t to say you should skip them all together. Don’t forget the ME in MERRY. Spend a day off or take a few hours to yourself. Binge watch a tv show, watch your favorite Christmas movie, meditate, fit in some physical activity, pamper yourself with a massage, manicure, or something else that is FOR YOU.

• The gift that keeps on giving is self-care. Whether someone needs ideas for you or you need ideas for someone you care about.

2. STICK TO YOUR SLEEP SCHEDULE

If you’re part of the lucky group of people who are gifted time off during this time of year, stay mindful of your sleep schedule. The holidays throw off day to day routines and when the new year rolls around we feel that post-holiday exhaustion set in. Have you ever said “I need a vacation from my vacation?” Between travel, late nights wrapping, staying out with family and friends, changes in eating and drinking, stress, and the “I can sleep in tomorrow” mindset, sleep disturbances are common. If you have kids, this is super important. Try your best to keep them on a healthy sleep routine so they can have a smooth adjustment back to school. Here are some ways to stay on track:

• Stick to the same time. Work hard to go to bed and wake up around the same time every day.

• Prioritize your sleep. With a laundry list of things to get ready for this time of year, it’s easy to sacrifice our sleep time. But unfortunately, our mood and physical health are negatively impacted when we do this. It’s hard to be totally present and joyful when we’re running on empty.

• Build a healthy bedtime routine. Make a pact with yourself. No screens in bed, take time to wind down an hour before bedtime, and set an alarm so you don’t sleep in past a certain time. Our biological clock is only made worse when we try to “make up for sleep.” If you have kids, choose quiet activities close to bedtime and limit conversations that cause tension or pushback. This will increase their stress and make it more difficult to calm them down.

3. ACKNOWLEDGE YOUR FEELINGS

• The holidays can be bring up some difficult feelings and unwanted stress or depression. This is exacerbated by the pressures of high expectations that are set by yourself or others. 
• Whether you are feeling the absence of a loved one or have challenging relationships that make this time of year complicated, it’s important to surround yourself with the right people. If you can set aside differences, try to set ground rules for off limit conversations that spark tension. If you are dealing with grief and sadness, allow yourself to feel whatever you need to feel. Remind yourself that there are no expectations for joy and happiness this time of year and that your feelings are valid. 
• Some people struggle in social settings while others have unresolved issues going on in different aspects of their life. Learn to say no to certain situations or requests that don’t serve your overall wellness. 
• Plan ahead with lists and time management decisions. If you feel overwhelmed by the tasks and responsibilities ahead of you, setting goals and finding balance is going to help you overcome some of those feelings. 
• DO NOT HIDE your feelings with excessive substance use and overeating. Using alcohol and drugs to numb the pain of what you are going through is not a healthy answer. Overeating brings on feelings of discomfort and guilt, increasing our feelings of anxiety and depression. Stick to habits that are good for your body and soul.
• Check in and talk to someone about your feelings. Support groups, therapists, or trusted friends and relatives.

4. GET SOME VITAMIN D

• Shorter days and colder temperatures lead to Vitamin D deficiencies and increased infections. As COVID numbers spike and risk of infection weighs heavy on the minds of many, we often forget about the importance of Vitamin D to healthy living and a strong immune system. Vitamin D is made in our skin from sunlight exposure but if you live in an area where winter weather causes you to retreat indoors and layer your clothing, you’re often lacking this essential vitamin.

Here are some benefits to Vitamin D:

1. Fights disease

2. Decreases depression

3. Supports growth and development of bones and teeth

4. Boosts weight loss 

5. Alleviates chronic pain

• To increase your Vitamin D, spend 15-30 min outside during the day. Take advantage of the limited daylight to go for a walk and remain active. If the cold weather is too much for you, pick a part of the house with a lot of natural sunlight. Get some work done by a window, read, or put a puzzle together. Adjust your diet and add supplements to achieve a healthy amount of Vitamin D (Talk to your healthcare provider for more guidance). My personal favorite idea? Skip presents and choose experience. Go on a holiday for the holiday. Pick somewhere full of sunshine and warmth with no shortage of Vitamin D. Just remember to pack the sunscreen.

I wish you a holiday season filled with peace and love.

Xx R