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Thriving Through the Holidays: Tips to Protect Your Mental Health and Manage Stress
Dec 2, 2024
While the holiday season fills some with joy and excitement, for some, it’s a time that challenges mental and emotional well-being. Whether due to separation from loved ones, personal grief, the pressures of gift-giving, economic hardship, challenging interactions with family members, or shorter days, this time of year can bring unique behavioral health challenges.
If you experience added stress during the holidays, there are strategies to help:
Pay attention to your feelings
Remember that it is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to addressing and nurturing them.
Develop a plan for when you are feeling stressed, sad, or lonely
This plan may include calling a friend or family member, going for a walk, engaging in an activity that brings joy, or watching a favorite movie. Having a plan ahead of time can help ensure the difficult moments are more manageable.
Practice self-care
It is important to schedule time for yourself and activities that recharge your mind and body. This may include reading a good book, working out, spending time in nature, and practicing stress management skills, such as deep breathing, meditation, and mindfulness. It is also important to remember to prioritize necessities, including eating a balanced diet, getting plenty of sleep, and finding time for exercise.
Connect with community
If you can’t be near loved ones during the holidays, finding a supportive community through clubs, support groups, community centers, local meetups, and faith communities can help reduce feelings of loneliness and isolation. Consider scheduling a regular phone call with family and friends as well.
Support others
During this time of year feelings of grief and loss can amplify. Check in on loved ones who may be alone or struggling during the holiday season. Helping a friend or neighbor not only gives joy to others, but it can improve your own happiness and well-being.
Recognize seasonal mood changes
Seasonal Affective Disorder (SAD) is a condition in which people experience symptoms of depression that are triggered by the change in seasons as the days get shorter. While this form of depression often improves in the spring and summer, it is important to talk with your health care provider if you feel you are experiencing these symptoms. Treatment is effective and may include light therapy, antidepressant medication, and/or talk therapy.
Avoid alcohol and drugs
For people in recovery, the holiday season presents challenges that can trigger the use of alcohol and drugs. Having a plan for navigating social events and feelings of loneliness, can reduce the risk of substance use. For family and friends, it is important to check in on those who may be struggling with substance use over the holidays.
Know when to seek help
If you feel that your mental health struggles are becoming overwhelming and difficult to handle, it is important to seek help and know that treatment is available. Below are free and confidential resources that can connect you with effective treatment and support.
You are not alone. Here’s how to seek help.
If, despite your best efforts, you feel overwhelmed with feelings of anxiety or sadness, negative feelings are persistent or get in the way of your daily life, you should reach out for mental health support:
If you just want to talk to someone, there are “warm lines” for you to do just that:
Men’s, Women’s or All Genders Helpline | 2-1-1 | Call 211 and ask for one of these lines. Each caller is given a 30-minute slot.
NS Peer Support Phone Service | 1-800-307-1686 | This is a toll-free, non-crisis, available to all Nova Scotians 18 years of age or older.
Good2Talk | Call 1-833-292-3698 or Text GOOD2TALKNS to 686868. | Support services available to post-secondary students in Nova Scotia.
Togetherall | Togetherall.com | Togetherall is a digital mental health support service which is available online, 24/7, and is completely anonymous so you can express yourself freely and openly.
Crisis Support | If you are thinking of suicide, please call or text 9-8-8. This number is available across Canada in English and French, 24/7|365.
Hope for Wellness | 1-855-242-3310 | Resource for Indigenous people. Available 24/7 in English, French, and upon request in Cree, Ojibway, and Inuktitut.
Kids Help Phone | Call 1-800-668-6868 or Text CONNECT to 68686 | Their service is completely confidential. You do not have to give them your name.
Black Youth Helpline | 1-833-294-8650 | The BYH is a Canada-wide helpline that provides professional, culturally appropriate support for youth, families and schools.