Compass Health Center offers seven ways to improve your mental health this season.
7 Ways to Balance Your Mental Health During the Holiday Season
CHICAGO, Oct. 27, 2022 (GLOBE NEWSWIRE) — A recent scientific report published by the World Health Organization found that during the first year of the COVID-19 pandemic, the global prevalence of anxiety and depression increased by a monumental 25%. In recent years, the holidays have looked different due to social distancing restrictions and safety guidelines. As we continue to come out of the pandemic together, the excitement of being able to resume more of our holiday and family traditions can be compounded by stressors related to holiday travel, larger in-person social events, and wanting to make up for lost time. . This is further intensified by other seasonal stressors at work or school, in social circles, and within ourselves. Anna Finis, PsyD, Director of IOP for Children and Young Children at Compass Health Center – Chicagoexplains, “As we enter the holiday season, where we can find ourselves pulled in various directions, we have an opportunity to assess our priorities and intentionally occupy our time. Balance, in general, is not how we add to our day, but rather how we are.” more intentional with our time.
7 ways to achieve balance to improve mental health during the holiday season:
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Manage expectations and set limits – The holidays can be filled with “hot topics” that can easily escalate into serious disagreements leading to increased stress, anxiety, and damaging thought patterns. Boundaries should be set that honor the values of the individual who sets them. It is restorative and empowering to set limits, even when others are not aligned with them.
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engage in mindfulness – Finding a mindfulness practice that is realistic and practical for the time and energy you have is key. Don’t be discouraged if you find mindfulness not intuitive at first; practice is needed. Mindfulness allows us to focus on the now when the stressors of things to come become too much.
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Align your activities and priorities with your key values – Values guide us by creating a sense of meaning and direction in our lives. Intentionally aligning your holiday traditions and priorities with your values helps you make confident, meaningful decisions and reduces the potential for further anxiety and self-doubt.
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Practice self-compassion – It’s easy to engage in negative self-talk when you feel overwhelmed; Feelings of guilt, shame, and blame are not uncommon, and this cycle affects our mental well-being. Practicing self-compassion means giving ourselves the space and grace to make mistakes, seek rest, and find ways to incorporate self-care into our routines.
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Disconnect – There are pros and cons to living in a 24/7 world. While it’s wonderful to have the world at your fingertips, constantly seeing a plethora of news, updates, emails, texts, and job applications can become overwhelming. Both your brain and your body need rest. Once a week (or more!), turn off all devices and unplug them. Start with an hour and use that time to be in the moment or practice your mindfulness.
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Practice SEEDS – SEEDS is an acronym used in Dialectical Behavioral Therapy (DBT) that means: yessleep, meeating, meexercise, DY yesElf-Care/yesgift The practice of SEEDS begins with checking in with yourself on how you are doing or feeling to help you understand why you feel that way. For example: Have you eaten and are you eating in a nutritious way? Have you moved your body today and did you get enough sleep last night? Did you remember to take the medications prescribed by your doctor? If the answer to any of these questions is “no,” SEEDS can guide you in planning to get back on track and change how you feel.
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Ask for help – Talking to a mental health professional is a safe and realistic option, and reaching out for support can give you a compassionate place to talk about your concerns or learn evidence-based skills to help you manage intense emotions.
“The holidays can feel like a juggling act made increasingly grueling by the demands of work, planned extended family meals, and gift-giving expectations. Too often, the holidays are overshadowed by a intense stress and being overwhelmed. Prioritizing our mental health and well-being, which takes some effort, is within reach with just a few small steps in the coming weeks and months.” said Katherine Early, LMSW, group therapist, Compass Virtual.
Protecting our mental health is not selfish or shameful; our emotions are valid and can tell us that our needs may not be met. Seek professional behavioral health support if symptoms last more than two weeks or affect your daily life.
Contact information:
britt teasdale
Associate Director, Brand Management, Compass Health Center
[email protected]
Phone 216-926-0550
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