Getting through fall and winter
Winter is coming … And the holidays are near!
I know, you are probably tired of GoT references. I just had to! Anyway, a recent National Alliance on Mental Illness (NAMI) study reports about 64% of people with an existing mental illness experience worse symptoms during the holidays. Even those who do not have underlying mental health symptoms may be dreading winter or the holiday season for many reasons. Individuals may experience worsening mood due to:
Lack of sleep: Maybe you are experiencing a lot of stress, numerous obligations, holiday prep and spending significant time cooking.
Changes in eating habits and excessive alcohol use: You're not adhering to your usual eating patterns and you are not feeling good in your body. Alcohol also is a depressant; drinking it ultimately will make you feel worse if you are already feeling bad.
Financial stress: Inflation and supply chain issues are making life more expensive. Maybe you're underpaid or getting laid off. Advertisements making you want to or tricking you into buying more than you can afford. Your credit card is on FIRE and your bank account is running low. You’ve blown past your holiday budget.
Isolation and loneliness: You find you cannot spend time with loved ones due to scheduling conflicts, lack of transportation or other resources, conflict within your support system or the people you want to spend time with are deceased. Maybe your mental health is contributing to a sense of disconnection from others.
Unrealistic expectations: Don’t let those advertisements and social media posts fool you- no one’s prancing downtown, swinging on light poles, singing Mariah Carey songs, in the cold and snow. Absolutely no one’s holiday is perfectly happy and stress free. You will not be able to do everything, buy everything, see everyone and cook everything. That is okay.
The New Year: Perhaps you are not happy with how your year has been so far and believe you did not accomplish what you should have. You are placing increased pressure to accomplish even more the following year.
What’s your plan?
It is never too early to identify a plan to manage the stress of the winter and holiday season. Figure out a plan now and reevaluate this plan periodically until you get through whatever you need to get through! The internet is full of coping strategies, here are a few of my favorites.
Find a routine you feel comfortable with but give yourself permission to be flexible. Identify what you need to feel good, both emotionally and physically, including a more consistent sleep schedule, moments to move your body, and being mindful of the substances you put in your body. Also, consider being more intentional about building more breaks in your day. You are not required to exhaust yourself, for anyone or anything.
Do things that help you feel better. Consider grounding yourself in your five senses.
Taste: Find a favorite treat, fruit, snack, or food you enjoy.
Smell: Think aromatherapy, candles, incense, fresh laundry or anything that smells good to you.
Touch: Hold something that feels good or is soothing, like a teddy bear or worry stone.
Hear: Listen to a song, noise or a sound you like.
See: Watch your favorite movie, comedy or look at pictures that make you smile.
Bonus: Have a box of these items already together. Therefore, you don’t have to put much effort in utilizing this as a resource.
Set boundaries and say NO. Yes this is hard but practice, practice, practice- with your therapist, your support system, or in a support group. You don’t have to be perfect, and you don’t have to say “no” all the time. It may not feel good, in the moment, to say “no”. Take time to focus on how saying “no” could allow you to have experiences that may be more enjoyable. Celebrate that!
Seek support or other resources. If you can’t make a therapy session or are unable to increase the frequency of sessions, there are other resources. Join a support group. There are group options that are free and low cost. Remember, other participants in these groups are struggling as well; you will have something in common with group participants. Google free or affordable resources in your community, such as medication or yoga classes. Check your local library or community center for free events. Groupon may have discounts on yoga or medication classes in your area. YouTube will have videos on yoga exercises, meditation and breathing practices as well.
Here are some resources that many of my clients have found helpful:
National Alliance of Mental Illness
Depression and Bipolar Support Alliance
Substance Abuse and Mental Health Service Administration
