Whilst the Christmas holiday season can be a joyous time, it can also be a lonely, sad and stressful time for many. It’s important to remind ourselves that this period can be undermined by family tensions, memories of traumatic experiences, separation and divorce, isolation, bereavement, as well as time and financial pressures. For example, Christmas and New Year can often serve as a reminder of traumatic childhood or family experiences for some people. All families experience tension or conflict to some degree and the unrealistic expectation that a family get-together will be a happy, festive occasion can be a source of stress. This time of year can also heighten grief responses for people who have lost loved ones. Individuals who may be physically or mentally unwell may feel particularly isolated. There are also many people who may be recently separated, divorced or geographically distanced from family and friends. In addition, the end of the year can be a very busy period, and juggling work commitments whilst planning for Christmas and holidays can feel quite overwhelming. Finally, expenses associated with gifts and food can exacerbate financial worries.
With all this in mind, here are some general tips on how to keep well during the holiday period:
Try to maintain your normal routine as much as possible. Make sure you get enough sleep, have regular meals, and exercise regularly. Sticking to a routine is particularly important if you have children in the household and it will also make the transition back to work and school much easier.
Avoid excessive alcohol intake. Whilst it’s tempting to get caught up in the merriness of the period, be mindful of how many alcoholic drinks you have. Too much alcohol impacts on mood and our ability to cope during difficult times. It can also reduce inhibitions, so be mindful of drinking too much at family events if there is pre-existing conflict. Overdoing it can also lead you to feel more tired and you may return to work feeling less rested than you would like.
Prioritise what is important and say “no” to events you don’t want or will find it difficult to attend. Many people’s calendars can be full at this time of year but keep in mind that you can only do so much and that it’s also important to take time for yourself. Do the most important things you need to do and be assertive about events you can’t commit to. You can always reschedule catch ups with friends and family when it is a less busy period.
Make a budget and stick to it. In order to avoid financial stress after Christmas has long gone, set a budget, be aware of not overspending and stick to your shopping list. Also, keep in mind that you don’t have to spend money to show someone your appreciation. Sharing home baked gifts, passing on a book you’ve enjoyed, or offering to babysit, shows consideration and love.
Be mindful that many people struggle with their mental health around Christmas time. A lot of people find themselves alone at Christmas and the emphasis on family, friends and festivities can feel isolating and depressing. Be open to having conversations to others about their emotions during this period and ask them if there is anything that might help them (for example, planning activities, being involved in community celebrations, talking to a friend or Psychologist).
Be grateful for what you have. The practice of gratitude has great benefits for mental health. Research shows that it can help people feel more positive emotions, relish good experiences, deal with adversity, and build positive relationships. Reflect on the things you have been grateful for over the last year.
Give back to others in a meaningful way and practice acts of kindness. One of the main traditional messages of Christmas is about giving. Giving creates a sense of belong and reduces isolation, it improves self-esteem and wellbeing. Ideas include donating food or small gifts to those in financial distress during Christmas, volunteering for the homeless on Christmas Day, inviting someone you know is alone for Christmas lunch, or writing a thank you note to someone.
Take time to reflect on the past and set goals for the future. 2021 has been a difficult year all around. Think about what you have learnt from it, what some of the positive things you did or experienced were, and what you would like to focus on for the year to come. Make sure your goals are realistic and achievable and think about the steps you need to take in order to make them a reality.