The holidays may seem like the happiest time of the year – but for many people, this season brings stress to a climax and can cause mental health disorders to flare up. Holiday stress can touch anyone – even children. In fact, kids are particularly prone to feelings of expectation, anticipation, and intense build-up around the holidays in preparation for social gatherings, special family events, and gift-giving. For anyone whose domestic situation is imperfect, the holidays can feel like a trap. This is especially true for people with fragile mental health who lack financial and community support and those who are grieving the loss of a close loved one.
Here are some ways to help manage stress this holiday season:
- Do what you can to prevent stressful situations. A bit of planning goes a long way for alleviating stress of any kind. During the holidays, it becomes extra important to keep track of your time, the energy you put into different projects and events, and where or when you might be exposed to any stress triggers. Instead of saying “yes” to every invitation, prioritize events that you and your family truly feel excited to attend. Write out a plan to get a clear sense of everything you do and don’t need to do, and then see if there is anything you can postpone or skip. For children, it is helpful to have a sense of their holiday schedule and anything that is expected of them while they are out of school. The more kids know ahead of time, the better equipped they are to handle atypical social situations.
- Preserve your routines. This is of particular importance for children, who need structure to thrive. With school out for a few weeks, be sure to find ways to create predictable, comfortable routines that shape good habits and a healthy sense of motivation. Try to stick to bedtimes and waking times, eat meals at regular hours, and find ways to stay active whenever possible.
- Prepare your family for social events. For those that are returning to in-person celebrations, pace yourself and keep in mind that children might find gatherings incredibly overwhelming since so much of their lives have been spent under pandemic-related restrictions. Prepare your child for events by telling them ahead of time who will be there, what they can look forward to at the event, and why it is special.
- Make plenty of time for rest. The excitement of the holidays can be draining and can confuse children or make them feel like they are not tired. Kids need 8-10 hours of sleep per night. Getting a good night’s sleep is a great way to balance your family’s energy and prevent young children from having tantrums or meltdowns. Plus, decent sleep can help prevent mental health breakdowns for people of all ages.
- Make healthy choices. The holidays are a time when everyone’s diet tends to expand to account for extra sugar, treats, decadent meals, and alcohol. Parents and other adults can set a healthy example to young people by being mindful of how much they eat and balancing rich meals with healthy foods. Whole grains, vegetables, and fresh fruit can help stabilize how a person feels overall – including their mood. Exercise is another excellent way to boost your mood. Enjoy hikes, bike rides, or walks with your family. Avoid excess alcohol, and demonstrate what moderation looks like to teens and young adults. Alcohol is often easy to come by during the holidays, creating risks for people with substance use issues, anxiety, or depression.
The most important thing to remember for those who suffer from a known mental health issue is that their needs come first. It is perfectly alright to say no to holiday event invitations or to treat holidays like any other day of the year if that helps keep a person stable and comfortable. If you know someone who suffers from a mental health disorder, you can offer much-needed holiday support by spending time with them, listening to them, or offering to do something fun together.
At Maryvale, we take a community-centered approach to mental health care. During the holidays and every day, we believe in creating support networks for children, teens, and families facing distress, grief, mental health disorders, or substance use issues. Learn more about how we provide holistic care to those who need it most.
