Holidays are often a time for joy, family and friends, and celebration. But for many people, they can also be stressful, overwhelming, and even lonely.
If this is how you feel during the winter holidays, it’s important to know you’re not alone.
Almost 40% of people say their stress levels increase during the holidays, according to the American Psychological Association. One 2021 National Alliance on Mental Illness survey found that 64% of people with mental health concerns feel worse during the holidays.
Six tips for mental health during the holidays
You can be proactive in supporting your mental wellness during stressful times. Here are six key tips:
Set Realistic Expectations
It’s easy to get caught up in the idea of a “perfect” holiday. However, it’s important to remember that things don’t always go as planned. So try not to aim for perfection, tomorrow or for New Year’s. Be realistic about what you can do and what you can afford. It’s okay if everything isn’t perfect.
Make Time for Yourself
Holidays can be busy. It’s important to take breaks and have some time for yourself. Find activities that help you relax, like reading a book, going for a walk, or taking a bath. Even a few minutes of quiet time can help reduce stress and give you the energy to enjoy the holidays.
Stay Active
Exercise is a great way to manage stress. Whether you go to the gym, take a yoga class, or just walk around the neighborhood, staying active can help improve your mood. Physical activity releases endorphins, which are chemicals in your brain that make you feel happy.
Limit Alcohol and Unhealthy Foods
It’s easy to overeat or drink too much alcohol at holiday parties. Too much alcohol or unhealthy food can make you feel worse, both physically and mentally. Try to balance your meals with healthy options, and limit your alcohol intake to help you stay in control of your emotions.
Set Boundaries with Family or Friends
Spending time with family or friends can be wonderful, but it can also be stressful. If certain family situations make you anxious or upset, it’s okay to set boundaries. This could mean limiting the time you spend at gatherings, or stepping outside for a break when needed. Don’t be afraid to say “no” to situations that don’t support your mental well-being.
Stay Connected
If you’re feeling lonely during the holidays, reach out to friends, family, or support groups. Even if you can’t see them in person, a phone call or video chat can help you feel connected.
Foundation 2 Crisis Services and other nonprofit crisis lines are available 24/7, even during holidays. If you’re struggling, and you’re in Iowa, don’t hesitate to reach out to us for support. We’re free and confidential; call us 24/7 at 319-362-2174 or call/text 988.
If you’re in Illinois or anywhere else, here are more 24/7 hotlines to help:
• 988 Suicide and Crisis Lifeline: 988 (for TTY, dial 711 and then 988)
• National Mental Health Hotline: 866-903-3787
• The Trevor Project (serving LGBTQ+ people): 866-488-7386
• Blackline: 800-604-5841
• National Maternal Mental Health Hotline: 1-833-TLC-MAMA
• SAMSA (Substance Abuse and Mental Health Services Association) Hotline: 800-662-HELP
Remember, it’s okay to ask for help if you need it. Your mental health is important, and taking care of it should be a priority during the holiday season.
