Commercials splashed with colorful images and familiar jingles, twinkling lights that adorn businesses and neighborhood houses, gift exchanges, and sweet treats. While the holiday season can be filled with joy, festivities, and memorable moments spent with family and friends, for many it can be a challenging period marked by increased stress, loneliness, and other mental health struggles. A survey conducted by the National Alliance on Mental Illness (NAMI) found that 64 percent of individuals living with a mental illness reported that their conditions worsened around the holidays. The holidays can also serve as a trigger for people who are in recovery or have substance use disorders. As we deck the halls and count down to midnight, recognizing and addressing the unique mental health challenges that accompany the holidays is important.

The Expectation Dilemma

The holiday season brings with it a set of societal and personal expectations and obligations that can become overwhelming. The pressure to create perfect celebrations, find ideal gifts, and spend quality time with loved ones can contribute to heightened stress and anxiety. Additionally, many holiday gatherings include food and drink, which can add to pressure and temptation for those who may be recovering from alcohol, substance, or eating disorders.

For individuals already grappling with mental health issues, these expectations can exacerbate their challenges. Reframing expectations and prioritizing self-care can help alleviate stressors. Instead of aiming for perfection, focus on creating meaningful moments and maintaining realistic goals. Communicate openly with loved ones about your boundaries and needs, fostering an environment of understanding and support.

Loneliness Amidst the Festivities

Though the holidays can be synonymous with joyful gatherings and merriment, not everyone has a robust social support system. For some, the season compounds feelings of loneliness and isolation. This is especially true for those who may be geographically distant from family, have experienced loss or trauma, or are estranged from loved ones. Combating loneliness involves proactive measures. Have a plan: reach out to friends, join community events, or consider volunteering. Virtual connections can also provide a sense of community, with online support groups and social platforms offering avenues for shared experiences and understanding. Engaging in activities you enjoy can serve as positive distractions from loneliness – take a walk, read a book, watch a favorite movie, or listen to music. Find what feels restorative and brings you joy.

Financial Strain

The financial strain associated with holiday expenses can be a significant source of stress. Pressure – both internal and external – to purchase gifts, travel, contribute to requests for donations, and host gatherings can strain budgets, increase credit card debt, and lead to over-extension, which may contribute to feelings of guilt, anxiety, or even depression. Practical strategies for managing financial stress include setting a budget, exploring affordable gift options, and being open about financial limitations with friends and family. Consider alternative ways of celebrating, focusing on the joy of shared experiences rather than material gifts.

Family Dynamics, Conflict, and Trauma

For some, the holidays mean navigating complex family dynamics, dysfunction, and potential conflicts. Unresolved issues, strained relationships, or family expectations can contribute to feelings of tension and anxiety. The pressure to conform to familial norms may clash with individual needs and values, leading to emotional distress. For many in the LGBTQ community who may have experienced a lack of acceptance growing up, the holiday season can represent a time of isolation. Open communication is key when dealing with family dynamics. Set realistic boundaries, communicate openly about expectations, and prioritize self-care.

Many individuals have far from idyllic childhood memories associated with annual holiday traditions. Instead, this time of year only emphasizes trauma, bringing pain, sorrow, and grief into sharp focus. Understanding triggers and having a plan can help an individual cope and reduce their emotional, mental, and physical load.

Seasonal Affective Disorder (SAD)

The winter season brings shorter days and less sunlight, contributing to Seasonal Affective Disorder (SAD) for some individuals. SAD is a type of depression that typically occurs at the same time every year, often in the winter months. The lack of sunlight can disrupt circadian rhythms and impact mood-regulating neurotransmitters, leading to symptoms such as fatigue, low energy, and changes in sleep patterns. For those susceptible to SAD, incorporating light therapy, outdoor activities, and maintaining a regular sleep schedule can be beneficial. Seeking professional help for a proper diagnosis and treatment plan is crucial for managing this specific form of seasonal depression.

Hope Through the Holidays

While the holiday season can be a time of joy and connection, acknowledging and addressing the mental health challenges that accompany it is essential. By recognizing the pressures, practicing self-care, and seeking support when needed, individuals can navigate the festive season with greater resilience and well-being. Remember, your mental health is a priority, and taking proactive steps to care for it will contribute to a more meaningful and fulfilling holiday experience.

If you or someone you know is in crisis, there is help! Call 916-874-9754 or visit www.safersacramento.com/county-programs for more information.

988 Suicide & Crisis Lifeline

Call or text 988 or chat 988lifeline.org. The 988 Suicide & Crisis Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week.

‘Tis the Season: Holidays and Mental Health