In the 2003 holiday classic, “Elf,” the main character, Buddy, shares a special love for the holiday season, “The best way to spread Christmas cheer is to sing loud for everyone to hear!” No matter what traditions you’re celebrating this winter, not everyone shares Buddy’s enthusiasm for this season. While the holidays can be a time of celebration and joy for many, it can also be a time of stress, sadness and loneliness for others – and can sometimes be especially difficult for people living with mental health and substance use conditions.
ONE overview* conducted by the National Alliance on Mental Illness (NAMI) found that 64 percent of people living with a mental illness reported that their condition worsened during the holidays. Whether due to separation from loved ones, personal grief, gift pressures, financial difficulties, difficult interactions with family members, or shorter days, this time of year can bring unique behavioral health challenges.
As we approach the holiday season, it’s important to remember that it’s all too common to feel extra stress — and that stress can worsen the symptoms of a mental health condition, such as depression or anxiety or a substance use disorder. However, there are ways to help cope with the stress or condition and improve your mental health. Below are strategies to help you find moments of joy in the hustle and bustle this holiday season.
Strategies to support your mental health:
- Pay attention to your feelings
Remember that it’s okay to feel miserable during the holidays. Acknowledging your feelings is the first step to dealing with and nurturing them. - Develop a plan for when you feel stressed, sad or lonely
This plan might include calling a friend or family member, going for a walk, participating in an activity that brings joy, or watching a favorite movie. Having a plan ahead of time can help ensure that difficult times are more manageable. - Practice self-care
It is important to schedule time for yourself and activities that recharge your mind and body. This can include reading a good book, exercising, spending time in nature and practicing stress management skills such as deep breathing, meditation and mindfulness. It’s also important to remember to prioritize the essentials, such as eating a balanced diet, getting plenty of sleep, and finding time to exercise. - Connect with the community
If you can’t be near loved ones during the holidays, finding a supportive community through clubs, support groups, community centers, local meetings and faith communities can help reduce feelings of loneliness and isolation. Also consider scheduling a regular phone call with family and friends. - Support others
During this time of year, feelings of sadness and loss may intensify. Check in on loved ones who may be lonely or struggling during the holiday season. Helping a friend or neighbor not only brings joy to others, but can improve your own happiness and well-being. - Recognize seasonal mood swings
Seasonal affective disorder (SAD) is a condition in which people experience symptoms of depression brought on by the changing of the seasons as the days get shorter. While this form of depression often improves in the spring and summer, it’s important to talk to your healthcare provider if you feel like you’re experiencing these symptoms. Treatment is effective and may include phototherapy, antidepressants, and/or talk therapy. - Avoid alcohol and drugs
For people in recovery, the holiday season presents challenges that can trigger alcohol and drug use. Having a plan for navigating social events and feelings of loneliness can reduce the risk of substance use. For family and friends, it’s important to check in on those who may be struggling with substance use during the holidays. - Know when to ask for help
If you feel like your mental health struggles are becoming overwhelming and difficult to manage, it’s important to seek help and know that treatment is available. Here are free and confidential resources that can connect you with effective treatment and support.
You are not alone. Here’s how to get help.
SAMHSA National Helpline — 1-800-662-HELP (4357) – A confidential, toll-free, 24 hours a day, 365 days a year information service, in English and Spanish, for individuals and family members experiencing mental disorders and/or substance use. This service provides referrals to local treatment facilities, support groups and community-based organizations.
FindSupport.gov — An online guide to help people navigate common questions as they begin their journey to better behavioral health.
FindTreatment.gov — A confidential and anonymous source of information for individuals seeking treatment facilities in the United States or the US for substance use/addiction and/or mental health issues.
988 Suicide & Crisis Lifeline — If you or someone you know needs support now, you can contact 988 Suicide and Crisis Lifeline. Just call or text 988 or chat 988lifeline.org.
Veterans Crisis Line — Reach caring, qualified correspondents with the Department of Veterans Affairs. Many of them are Veterans themselves. Dial 988 and press 1.
Resources:
*This research was presented as it is the only known research conducted on this topic among people with a mental health condition.
