12 actionable steps to protect mental well-being during the holidays

Having fewer hours of daylight can harm your mood, especially for those who already struggle with mental health challenges. To help cope with less sunlight, try to find 30 minutes to get outside, walk somewhere instead of driving, invite a friend or neighbor to take a daily walk, sit outside every day or watch the sunrise.

You may not have the energy or desire to attend a large gathering this year, and that’s okay. But it’s also important not to completely isolate yourself. You can invite some people to join you in a low-pressure activity, like a nature hike. Or, you can consider planning something you can do alone while being around others, like going to a movie, hearing live music, visiting a local tourist site, or volunteering.

Assuming you can’t avoid stressful responsibilities entirely, find ways to give yourself as much choice as possible. For example, avoid contentious conversations by taking a walk after dinner, excusing yourself to use the restroom, leaving early, or having a buddy you can call during tense moments to debrief. Your friends and family may have good intentions of being helpful but often don’t know how to. Communicating your needs in advance of a holiday event can help them to be as supportive as possible.

Some people find comfort in keeping their traditions, while others may not want to carry on with their habits after traumatic experiences, such as losing a loved one. If holding on to long-standing traditions proves too painful, consider developing new family traditions. There’s no right or wrong way to spend the holidays — it’s what works best for you and your family. It is okay to take a year off from your usual traditions and decide next year if you will resume them.

The holidays can be difficult for many people, especially those who experienced a recent loss. Grieving can be complicated, and you must tend to your physical, emotional, and spiritual needs when grieving. It may seem like you may not survive this grief, but you will as you incorporate the loss into your life. Despite the difficulty of experiencing a tragic loss, it is possible to experience joy and happiness again with time, support and healing. Millions are impacted by sudden losses each year, and there is help. Consider reaching out to an AFSP Healing Conversations Volunteer. This program allows loss survivors to talk (in-person or virtually) to another survivor that can provide guidance, empathy, resources, and information that may not otherwise be available.

The holidays can be difficult for many people, especially those who experienced a recent loss. Grieving can be complicated, and you must tend to your physical, emotional, and spiritual needs when grieving. It may seem like you may not survive this grief, but you will as you incorporate the loss into your life. Despite the difficulty of experiencing a tragic loss, it is possible to experience joy and happiness again with time, support and healing. Millions are impacted by sudden losses each year, and there is help. Consider reaching out to an AFSP Healing Conversations Volunteer. This program allows loss survivors to talk (in-person or virtually) to another survivor that can provide guidance, empathy, resources, and information that may not otherwise be available.

When you are going through a challenging situation – relationship problems, financial strain, grief, or health issues – it can feel like you are alone. One of the most straightforward and helpful things you can do is talk to someone about what you’re experiencing. Open, honest conversations about mental health and the factors influencing it can significantly alleviate stress and even – in cases of people at risk for suicide – save lives.

While we may not be able to control external factors such as economic conditions, we can proactively take steps to improve health outcomes, including mental health outcomes. You can decide to exercise regularly, eat healthily, improve sleep hygiene, and seek comfort in mindfulness activities – all of which can improve things even when life feels out of control.

Alcohol can take a toll on our mental health. Consider reducing your intake this holiday season or cutting it out entirely. As needed, take medication on time and as prescribed, and plan for required refills. Come January, you will be glad you prioritized your mental health this season.

This is the season to focus on doing what you already know to help your mental health. Keep therapy appointments, reach out to the therapist you stopped seeing (we are usually delighted to hear from you!), or find a new therapist if you need one.

Schedule “downtime” throughout the season, especially following stressful holiday events. Plan time off work if you can, and be mindful of your news or social media consumption.

For parents, and especially for parents of children who may be struggling with their mental health, my advice is to start modeling by taking care of yourself. Take care of your health basics, such as getting enough sleep, eating right, and getting outside. Talk to others about what you are experiencing and engage professional support if needed. If you start by ensuring you are taking care of yourself, it will be easier to recognize and respond to your child’s mental health needs.

Text TALK to 741741 at the Crisis Text Line or call the National Suicide Prevention Lifeline at 988. Take some time to learn about resources in your community, including those that may be online.

This article was originally published on December 6, 2022