Each year around this time, every mental health publication releases yet another article referencing statistics for the percentage of people who struggle with their feelings and emotions during the Holidays. We’re not going to do that. Would it make you feel better if we did? We didn’t think so.
Look, we know what you’re going through right now. Instead of visions of sugarplums dancing in your head, your feeling pangs of anxiety and stress that progress as the days march forward like nutcracker soldiers. You put on a brave face around family, friends, and/or coworkers while inside you’re unable to get into the spirit of the season. So instead of unwrapping data about how you join millions of others who feel this way, Kindbridge is here to put an end to these negative feelings. We intend to turn bah humbugs into warm hugs and lumps of coal into hot chocolate for the soul. Rolling your eyes? Good, we’re off to a great start! Now read ahead for your mental health tips for the Holidays.
Your Guidebook to Managing Mental Health Challenges Common to Christmas and the Holiday Season
I. Write Down Your Triggers
Like many people in your shoes (those working on their mental wellness) you may start each day of the Holiday season with a positive affirmation or at least with a well-intended outlook. Then suddenly, something sets you off and spiraling back into feelings of anxiety, stress, anger, and/or irritation. This something is more appropriately known as a trigger. Once it has been set-off it has already worked its dark magic and disrupted what would have otherwise been a pleasant morning, afternoon, or evening. By recognizing and taking stock of what these triggers are in advance, you will have taken an important step in building an effective defense against them.
Today, write down each and every thing that tends to trigger negative emotions at this time of the year. For reference, common ones include (but are not exclusive to) the following:
- In-laws and visiting family members discussing politics, religion, or other tumultuous matters during Holiday gatherings.
- Financial pressures that come with gift buying and playing host during the Holidays.
- Pressures to attend social and work-related gatherings that you would normally avoid.
- Traffic disruptions due to winter weather and increased number of people on the road who are also rushing to get ready for the Holidays.
- Harsh winter weather that can compromise planned errands, shipping/mail, events, and other Holiday related happenings that you are worried may be disrupted.
In addition, there may be other triggers that relate to past trauma (abuse, motor vehicle accident, personal loss, or other event) that occurred during this time of the year. Include anything that you think of when writing out the list. When you do, you make them more palpable. This makes them easier to recognize and allows you to respond to them in a healthy, calm, and productive manner with the help of a specialist, the latter of which we address in the conclusion of this article.
II. Swap Unhealthy Coping Mechanisms for Healthy Ones
Everyone deals with stress, anxiety, anger, irritation, and depression in their own way. Many take unhealthy routes to distract from these feelings. Unfortunately, nearly all of these unhealthy coping mechanisms are amplified during this season. This is because they are related to leisure, entertainment and hospitality.
In the past, Kindbridge has provided healthy alternatives to activities that can become compulsive when leaned upon to cope with negative feelings. For instance, you can reference our guides to healthy gambling alternatives (view here), gaming alternatives (here), and pornography alternatives (here). However, to simplify things and keep you from having to read numerous articles, we can let you know that all of these alternatives are steeped in the physiological process of dopamine release. Dopamine is the brain/body “feel good” hormone and neurotransmitter that when released during certain activities (i.e. gambling, porn consumption, etc.) can initiate an unhealthy compulsion. However, when the dopamine releasing activity is innately healthy, it can provide someone with a beneficial coping mechanism.
Below we have listed common unhealthy coping mechanisms and provided an alternative activity that aligns with the Holiday theme. These healthy coping activities will keep dopamine receptors firing like New Year’s Eve pyrotechnics.
| UNHEALTHY COPING MECHANISMS | HEALTHY ALTERNATIVE EXAMPLES |
| Excessive sports betting and casino gaming | Skiing, snowboarding, ice skating (etc.) |
| Excessive video gaming | Host board game nights with friends/family |
| Excessive porn consumption | Start a Christmas themed art project |
| Excessive shopping | Volunteer at a local charity for the Holidays |
| Binge eating | Take a healthy-cooking class |
| Binge drinking at the local pub | Read a book, or better yet – write one! |
III. Start Some of Your NY Resolutions Early
If you were driving along the highway and realized that you were going in the wrong direction, would you keep driving for a few more hours and then turn around when it feels more convenient? Certainly not! Well, that’s what waiting to start New Year resolutions is like, during a time of the year when you’re already feeling bad about things that require a change in your life.
The alternative (and healthy) coping mechanisms listed above may serve as inspiration to start some of your New Year resolutions today in the thick of the Holiday season. While we don’t expect you to swear-off sweets around Christmas (goodness no!) you can start that gym membership you have planned for January 2nd. This would provide a healthy balance between fun Holiday hijinks and integration of healthy (and dopamine-releasing) activities that will alleviate negative feelings that creep-in when you indulge or overindulge.
Whether your NY resolutions include exercise, meditation, journaling, something related to the arts (writing, drawing, painting, sculpting, playing an instrument) or other positive movement, there is no reason to wait until the Holidays are over to begin. There is however, every reason to begin resolutions before the Holidays are over, as they can help with your mental health.
IV. Manage Shopping Anxiety
Shopping anxiety is one of the biggest causes or cooccurrences of compromised mental health during the Holidays. Shopping is required for gift giving/exchange, for dinner/party hosting, and all of the retail trimmings that accompany the season. When you pile on the crowds and other sight/sound stimuli found in both physical and digital retail environments your mental and behavioral health is taxed like an Amazon purchase. Given the depth of this concern and potentially cooccurring issues, Kindbridge has put together a guide to managing Holiday shopping anxiety.
V. Connect to a Counselor for the Holidays
There’s a not-so-secret Santa who is ready to give you the gift of better mental health in time to enjoy what’s is left of the Holiday season. Kindbridge counselors specialize in virtual (online or telehealth) treatment of anxiety, stress, depression, and anger/irritability in addition to the unhealthy coping compulsions that we discussed above. Through interventions such as cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), rational emotive behavior therapy (REBT), solution-focused therapy, emotion-focused therapy, and narrative therapy your counselor/s will empower you to respond to the aforementioned triggers in a healthy way. Further, given that your negative emotions may be connected to (and/or impact) loved ones we encourage you to explore options such as our virtual couples counseling and/or online family counseling (as applicable) services. We even offer very affordable online group counseling options if you prefer to test the waters of mental wellness that way. You’ll also be pleased to know that counseling is covered by a variety of insurance providers. Coverage is a big benefit for those who feel stressed about finances during the season.
If you’d rather feel like Buddy the Elf instead of Clark Griswold this Christmas, all that you need to do is connect to a Kindbridge care coordinator.
Optimize Your Mental Health This Holiday Season
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