As the holiday season approaches, I’d like to remind you to be mindful of YOUR mental health. Often times, we are considering the needs, thoughts and desires of others during the holidays and we neglect our own well being. I’d like to offer some encouragement and support to you during this season. Here are some examples of things you can do to remain mentally healthy this season.
1) Stress, anxiety and depression often reach an elevated level during the holidays. For individuals that already struggle with any of these mental health issues, it is important to take extra precautions such as practicing mindfulness. Mindfulness is the practice of taking time to recognize and sit with your feelings in the present moment, while relaxing your body. Here’s a good tool to assist you with this practice.
2) If you are currently in therapy...continue therapy throughout the holidays. It’s easy to say, “I don’t have enough time right now”, or “There’s so much that I need to get done, I’ll start therapy back up in the New Year.” The holidays can often trigger challenging emotions. Having the safety net of scheduled therapy sessions allow you to explore anything that may come up suddenly.
3) When the sun is out...RUN towards it! The sun provides vitamin D which is important for your bones, blood cells and immune system. The sun also helps prevent or ease a low mood. In Indiana, we do not see much of the sun in the winter months therefore; a Vitamin D supplement or a UV lamp can help with getting what you need to brighten your mood!
4) Keep or establish a routine. The hustle and bustle of the season can have you wondering if you are coming or going. Keeping your mind as clear as possible is one way to help yourself manage stress. Establishing a morning and evening routine is important. Make an effort to wake up at the same time each morning and give yourself an extra 20-30 minutes each morning to get prepared for the day (you are going to have to be intentional about this. The benefits greatly outweigh the inconvenience). I wake up at 4:30 each day to allow myself time for prayer, meditation, journaling and a cup of hot tea without rushing my body’s natural process of waking up. This allows me to get my day started with the best chance for success. It also helps reduce anxiety for the day. Create a routine bed time in the evening. Our bodies naturally settle as the sun goes down. Do not fight it. As the evening comes in, prepare yourself by eating all meals before 8pm, turning off devices or utilizing the blue light filtering glasses at least 20 minutes before going to bed. This will help your brain settle down and prepare for sleep.
Come up with a schedule for the work week so that you are prepared and have less opportunity for stress and anxiety. You may stay late some days or come in early some mornings. Try and keep work at work and don’t bring it home with you. Find a point on your commute home where you leave all thoughts about work there. I have a specific stop sign that I pass each day on my way home. After I pass it, I don’t allow thoughts about work to enter into my space.
5) Careful with the booze! A good stiff drink sounds amazing when you have had a triggering day. Although it may provide some relief, be careful not to overdo it. Substance use can often worsen your struggles, especially if you are already dealing with anxiety and depression regularly. If you feel substances may become a problem, have an accountability partner to check in with. Talk to them about how you are coping and see if they can offer better ways to manage your stress. There are also some good apps to help manage your stress and anxiety. The Calm app is free for teachers. It’s a good relief guide for mental health distress. Other apps are: SAM (self help app for anxiety), CBT Thought Diary and Sanvello. All of these are free!!
Take good care of YOU! Happy Holidays!
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