How to Handle Holiday Stress: Mental Health Tips for a Busy Season

While holidays are supposed to be times of joy and connection, the reality is often much different than a Hallmark Movie. In fact, almost 9 out of 10 adults in the United States report that the holidays can be more stressful than other times of year.

While this holds true under normal circumstances, if you add mental health issues, such as depression, anxiety, and substance use disorders, to the mix, the holidays become even more challenging. 

Whether you’re trying to manage a mental health issue or you just want to keep stress to a minimum this holiday, the team at Michigan Avenue Primary Care wants to share some great strategies. 

Prioritize self-care

There are times when being selfish is a good thing, and self-care tops this list. Yes, holidays are about giving, but remember to put yourself on that list, too, and give yourself some extra love around the holidays.

We can’t say here what that is for you — it’s different for everyone — but continue to do those things that soothe you, whether it’s listening to music, going for a walk, or getting a massage. And don’t be afraid to let someone know you’ll be late to an event if you need to make time for your own needs. 

Think of it like putting on an oxygen mask before you help others — a well-rested and happier you is a much better addition to the holidays.

When you’re alone

The holidays have a way of shining the light on those who don’t have a celebration to attend — and not in a good way. If you’re on your own for the holidays, we want you to first know that you’re not alone — millions of Americans navigate the holidays alone for varying reasons.

While that might be of some comfort, it doesn’t solve your loneliness problem. We suggest you view holidays as time off and enjoy your favorite things. Perhaps cook yourself a nice dinner. Or, you might look for some group activities in your community.

Better still, you might consider volunteering at a local shelter — being of service is a proven method for improving your own mental health while you help others, which creates the ultimate win-win situation.

No is an answer

We want to remind you that if the holidays get too stressful and you’re feeling overwhelmed, No is an option. It’s also a full sentence. So, if you’re feeling like you’re being pulled in every direction, say No to some things and Yes to others.

Watch the alcohol

We probably don’t need to tell you that alcohol can make people merry just as much as it can make them angry. If you’re feeling stressed, a glass of wine can help calm you, but three glasses of wine can have the opposite effect and make you more reactive.

So, we advise watching the alcohol intake in potentially stressful situations over the holidays.

Find quiet time

Getting back to our self-care, we urge you to find quiet ways to destress, which might include:

• Going for walks
• Listening to music
• Meditation
• Deep breathing exercises

This last one is a great way to re-center yourself when you’re stressed. Simply find a quiet spot and practice box breathing — breathe in for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. This purposeful breathing is the best way to reset your sympathetic nervous system to reduce stress.

There are plenty more ways that you can keep stress to a minimum over the holidays, and we’re happy to help you find key ways to protect your mental health. To get started, we invite you to contact us at our clinic in Chicago, Illinois, located in The Loop. You can also visit our urgent care center during operating hours, Monday through Friday, 8 am to 4 pm.