Support Your Mental Health During the Holidays With These 5 Tips

Learn 5 stress management tips to help you have a holiday season that is more holly jolly and less emotionally exhausting.

Navigating the holidays while protecting your mental health can be a challenge. The National Alliance on Mental Health reported that 64% of people with mental illness say the holidays worsen their conditions. Contributing factors can be loneliness, financial burdens, past trauma, and high expectations compounded with mental health conditions that are present like anxiety or depression. At Mindwell, in Greenville, we offer Ketamine and Spravto treatment to clients who suffer from treatment-resistant depression, anxiety, PTSD, and more.  Look below to find our tips for the holiday season.

1. Set Boundaries

Boundaries are essential to every healthy relationship. Boundaries set expectations regarding how the relationship will function. Think of a boundary as a positive tool that improves the health of a relationship with respect and safety. The holidays can be difficult as many people come together–personalities clash, old memories and emotions resurface, and views may differ on hot-button topics. Communicating your boundaries clearly and early will help mitigate uncomfortable interactions.

Here are some areas where boundaries can help avoid touchy situations:

Time Boundaries: Your time is valuable. Only say yes to events you want to attend. You can communicate when you RSVP what time you will arrive and leave. Giving this information up front prevents you from feeling like you have to make yourself available for more time than you want to. If you are juggling multiple locations for the holiday, this boundary sets the expectation ahead of time that your time will be limited because of other obligations.

Gift Boundaries: Finances can bring a lot of anxiety during the holidays. To make the gift-giving process accessible for everyone, you can request a limit for the amount spent on a gift. If the requests feel unreasonable, it is okay to opt-out of participating this year.

Verbal Boundaries: Chances are, you are already expecting that tense situations might arise at your upcoming holiday gatherings. Maybe you have a cousin who reminds everyone of an embarrassing story that happened when you were a child. We all have that one relative who will make jabs because of personal views on topics. Setting a verbal boundary like, “I know when you make this ‘joke/comment’ you might think you are being funny, but it makes me uncomfortable. I would like to change the subject, so we can continue enjoying each other’s company.” 

If you struggle to set a boundary because of stress or high emotions, know that you can default to “No” and that word is a complete sentence. 

2. Have Realistic Expectations 

Every day, we set expectations about how situations will play out–then reality happens. High expectations that are not communicated with loved ones, can lead to disappointment. The American Institute of Stress shares that keeping realistic expectations allows you to go with the flow and view missteps as a way to practice flexibility and resilience.

The only expectations you should have are the ones you set for yourself. Keeping expectations low frees you from having to be emotionally tied to interactions and allows you to enjoy the moments as they come.

3. Continue Your Routine

A routine is a boundary you set for yourself. A routine can provide security during uncertainty, unpredictability, and stress. Structure in your day can give you a sense of control during a season when things feel out of control. 

The holidays can bring a lot of movement, travel, memories, cash flow stress, and relational interactions where expectations can be high and emotions are fragile. Keeping a routine can provide anticipated periods of stability. A routine sets the tone for what to look forward to next. 

The best way to practice self-care is to maintain your routine with tasks like getting a full night of rest, exercising, and keeping your spiritual practices. Do your best to continue your regularly scheduled doctor appointments and ketamine treatment therapies through the holidays.

4. Have an Affirmation Ready

An affirmation is a statement you can repeat when situations get tense. If you feel you are losing your cool or getting anxious, you can repeat your affirmation to yourself to calm down. 

• I choose to remain calm

• I am not in danger

• I am safe

• I hold my power

• It’s not about me

“I am” statements allow you to speak in the present. It is a powerful command that sets a true intention for how you will move forward in the moment.

5. Decompress Post-gathering

Decompressing after the hustle and bustle of the holidays is a must. Reflect and pat yourself on the back for doing your very best. This is a great time to journal, reflect on what you are grateful for, take a long walk, or unplug for a few days and recover.

The most important thing to remember is to be aware of how you are feeling–check in with yourself and have a plan to mitigate tense situations or high emotions that might arise.

Remember, it is not your responsibility to manage the emotions or expectations of others. Your only job is to protect your mental health, find structure in your routine, and be kind to yourself and others. 

Managing mental health is always challenging, especially around the holiday season. It can feel isolating, but you do not have to do this alone. If you suffer from treatment-resistant depression, ketamine might be a treatment option for you. Ketamine triggers neuroplasticity in the brain which creates an opportunity right after treatment to establish new thought patterns, habits, and perceptions. 

Explore your Treatment Options With Mindwell

Most people who suffer from pain, treatment-resistant depression, PTSD, and anxiety finally find relief with ketamine therapy. We understand that the process of trying treatment after treatment can be overwhelming, confusing, and costly–but it doesn’t have to be! At Mindwell, we offer affordable ketamine treatments to Greenville and the surrounding areas.  Most of our patients find lasting relief; especially those who haven’t found help with other therapies.

Mindwell serves the greater Greenville, South Carolina area and beyond, our experienced and trustworthy medical staff can help guide you during this process. Contact us today and set up a consultation to see if ketamine treatments are right for you. There is no charge for this informational call. Connect with us by phone, email, or through the contact button to get started.

Disclaimer: This material is intended for general information purposes only and does not constitute medical advice. Responses to inquiries, whether by email, telephone, or other means, do not constitute medical advice.