Mental Health Awareness

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The holiday season can be a time of joy, but it also brings unique stressors that can lead to anxiety. Understanding the common triggers can help you prepare and manage your emotions more effectively.

• Food Anxiety: Being surrounded by large amounts of food can trigger anxiety, especially for those with body image or eating disorder concerns.
• Family Dynamics: Extended time with family can lead to stress, arguments, and difficult conversations.
• Financial Stress: The holidays can strain budgets, causing additional anxiety.

While the holidays can be overwhelming, there are simple steps you can take to alleviate stress and keep your anxiety in check. Small adjustments to your routine and mindset can help you stay grounded.

• Stick to Your Routine: Keep up with sleep, exercise, and other routines to minimize anxiety.
• Recognize Triggers: Identify potential anxiety triggers (certain people or conversations) and have a plan to manage them.
• Step Away When Needed: If conversations or situations become too triggering, excuse yourself politely.
• Have a Support Person: Bring someone you trust who can help you navigate tough moments or support you in leaving uncomfortable situations.
• Know Your Limits: Stick to your sleep and exercise routines, even if it means saying no to some events.
• Practice Saying No: Be kind but firm when declining invites that may overwhelm you. Setting boundaries is crucial for self-care.
• Use the "SET" Method: When setting boundaries, use a gentle approach with Support, Empathy, and Truth.
• Hold Boundaries Firmly: After setting boundaries, it’s essential to maintain them, even if it's uncomfortable.
• Check in with Yourself: Regularly assess how you're feeling throughout the event. Are you becoming more anxious? Check in with your body and emotions to stay aware of your stress levels.
• Use Coping Techniques: When anxiety creeps up, have a toolkit of coping strategies ready—deep breathing, grounding exercises, or even simply stepping away for a brief moment can help reset your emotions.

It’s important to distinguish between typical holiday stress and more serious mental health concerns. If anxiety starts to interfere with daily life, it may be time to seek professional help.

• Impact on Daily Life: If anxiety or depression starts affecting basic functions like sleep, eating, or socializing, it may be time to seek professional help.
• Don't Wait: Seeking therapy early, even for temporary support, can help manage holiday stress and develop long-term coping skills.

If you or someone you know is experiencing a mental health crisis or contemplating self-harm, please reach out to a trained professional immediately. The National Suicide Prevention Lifeline is available 24/7 to provide free and confidential support.

Call or text 988 to speak with a counselor or visit 988lifeline.org for more resources and information.

If you have a friend or family member who struggles with anxiety, your support can make a huge difference. However, offering support requires sensitivity and understanding.

• Ask How You Can Help: Simply asking someone what they need can be incredibly supportive.
• Be Understanding: If someone is struggling, offer empathy and be there to help them set boundaries or find coping mechanisms.

The key to managing holiday anxiety in future years is proactive preparation. Taking time to reflect and plan ahead can help reduce stress the next time around.

• Reflect Post-Holiday: After the holidays, reflect on what worked well and what didn't. Start addressing difficult issues well before the next season arrives.
• Set Realistic Expectations: Understand that holidays are imperfect, and expect some bumps along the way.
• Be Proactive: Don’t wait until the last minute to manage stress; consider therapy sessions early in the year to prepare.

• Gratitude Practices: Start and end your day by reflecting on things you’re grateful for. This can help shift focus from stress to positive aspects of the season.
• Gratitude for Support: If certain family dynamics are challenging, focus on the support from other family members or friends who are there for you.
• Gratitude Amid Struggles: Even in difficult family situations, find small moments of gratitude for your health, relationships, or positive interactions.

This month on The Cycle we take a deep dive into managing stress and your mental health during the Holidays with our special guest: Mallory Callans, LAPC, NCC. She offers great tips that are sure to put your mind at ease on handling commitments, family and more!