Expert tips for maintaining mental health during the holidays
Holiday stress can negatively impact mental health, especially post-pandemic
The following article appeared in the Dec. 20, 2024, edition of The Charlotte Ledger, an e-newsletter with smart and original local news for Charlotte. We offer free and paid subscription plans. More info here.
Strategies include creating boundaries, acknowledging emotions, laughing and moving mindfully to stay calm
Holiday stress is real. Socializing at family get-togethers, over-spending on holiday gifts, cramming in too many activities in a day, wrapping up end-of-year projects at work — there are multiple situations you might find yourself in over the next two weeks that could negatively affect your mental health.
More people struggle with mental health following the pandemic, said Alan Bozman, chief clinical officer at HopeWay, a nonprofit mental health organization. Pre-pandemic, an estimated one in five people experienced mental health issues, Bozman said, but post-Covid, one in three people struggle with their mental health.
Bozman offers a few tips to prioritize your mental health this season, and they come in the form of the letters of the word “CALM”:
Create boundaries ahead of time and stick to them. Whether that’s a financial budget on gifts or determining which family events you’re going to attend (and which ones might be good to sit out or leave early), setting boundaries is critically important to prevent stress, Bozman said.
Acknowledge emotions. It’s OK to feel sad or frustrated. Pinpoint the emotion, accept that’s how you’re feeling, and reflect on your own expectations. Ask yourself, “What do you want the holidays to be?” You don’t have to buy into what the mass media says the holidays should be like. “Holiday magic” can be found in starting your own traditions.
Laugh and relax. The holidays are meant to be enjoyable. If you start to feel overwhelmed, take deep breaths. Inhale deeply through your mouth, and exhale slowly through your nose. Repeat.
Move mindfully. Take a break from the holiday celebration and go for a walk around the block. Eat healthy and make sure you’re getting enough sleep.
Bozman also has some additional tips that might come in handy:
If you’re feeling overwhelmed at work with end-of-year projects, ask your boss for a deadline extension. If you never ask, then the answer is always “no.”
Communicate roles in advance. If you’re hosting a party or are planning a special Christmas morning for the kids, decide on the division of labor with your partner and prioritize tasks that need to get done.
If you’re exercising sobriety, surround yourself with friends and family who understand. Plan to attend healthy gatherings and events where you won’t feel pressured to drink.
—Lindsey Banks
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Executive editor: Tony Mecia; Managing editor: Cristina Bolling; Staff writer: Lindsey Banks; Business manager: Brie Chrisman