The holiday season is supposed to be a time of joy and celebration, but the reality is that sometimes it's okay to feel a little less than merry and bright. We're here to remind you it's perfectly normal.

The holidays can bring unique challenges to mental health. According to the American Psychological Association, 38% of people surveyed reported increased stress during the festive season, leading to physical illness, depression, anxiety, and substance misuse.

Signs You May Be Struggling Around the Holidays

1. Lacking the "Holiday Spirit": Feeling out of sync with the festive cheer around you is natural.

2. Overwhelmed by Grief and Loss: If you've recently lost a loved one, you may be dealing with tremendous grief, trauma, or loneliness.

3. Feeling Pressured to Participate in Activities: Balancing personal expectations with the realities of the season can be a struggle.

4. Stressed About Giving Gifts: Navigating the commercialization of the holidays and the pressure to find the perfect gift can be overwhelming.

5. Lack of Sunlight Affecting Your Mood: Seasonal changes impact mental well-being, no matter where you live.

6. Feeling Alone or Isolated: As connections are emphasized throughout the media, group-focused cultural events and holiday activities can feel burdensome.

A Mental Health Guide for a Stress-Free Holiday Season

1. Acknowledge Your Feelings:

  • Recognize that it's okay not to feel ecstatic during the holidays.
  • Avoid numbing feelings with substances; it can worsen anxiety and depression.
  • Surround yourself with like-minded individuals or create new traditions.
  • Elsa Ronningstam, PhD, advises understanding your triggers and preparing for potential stressors to reduce anxiety.

2. Navigate Grief and Loss:

  • Don't force celebrations if they feel inauthentic; connect with supportive groups or individuals.
  • Communicate your needs to loved ones for support.
  • Understand that changing circumstances may mean evolving traditions.

3. Set Realistic Expectations:

  • Accept limitations and be patient with yourself and others.
  • Prioritize essential activities and learn to say "no" when needed.
  • Outline a self-care plan, including scheduling time for yourself.

4. Stress-Free Gift-Giving:

  • Set a budget and stick to it; consider alternatives like Secret Santa.
  • Personal gifts can be more meaningful than expensive ones.
  • Focus on acts of kindness and generosity beyond material gifts.

5. Avoid Sunlight Deprivation:

  • Get as much sunlight as possible; schedule outdoor activities during peak brightness.
  • Work near a window or invest in bright lighting for your home.
  • Consider reframing the season as an opportunity for indoor projects.

6. Combat Loneliness:

  • Schedule regular calls or video chats with friends.
  • Utilize various communication channels like cards, texts, emails, and social media.
  • Engage in calming activities and prioritize self-care.
  • Don't Hesitate to Seek Professional Help

Remember, you have more control than you think, but seeking professional help is crucial if feelings of being overwhelmed or depression persist. Alleva supports behavioral health care providers around the country. Look for a facility that is certified by accredited bodies like CARF and the Joint Commission. Directories for addiction recovery and mental health professionals are available here: NAATP and SAMHSA. NAMI is another resource for support with locations everywhere.

Remember, 988 is the number you need to reach the national suicide and crisis lifeline by phone.

By acknowledging your feelings, setting realistic expectations, and practicing self-care, you can navigate the holiday season with greater ease. Your mental health matters, and finding the care you need is a critical first step.