This article was original published in spanish And it has been translated and slightly edited for clarity.
Despite the Christmas lights, carols and food, there is sometimes someone who does not want to participate much, to sing, to receive or to give gifts. Maybe you are that person who felt different while on vacation.
It’s normal to struggle with mental health during the holidays, says therapist Dorimar Diaz colorful resiliencea Massachusetts-based mental health services office.
Financial challenges, complicated relationships, perfectionism, grief, etc. can be particularly difficult this season.
“Occasions like the holidays or Christmas can be a big time of celebration for some, but it can also bring negative thoughts,” Diaz said.
Diaz said vacations typically intensify symptoms of anxiety and depression. Some of them include feeling faint, heavy breathing, sadness, constant crying, or avoiding meeting other people.
According to a 2019 survey by the American Psychological Association45% of Americans prefer to skip the holidays to avoid stress.
Diaz said one of the best things you can do to deal with these mental health issues while on vacation is to talk about it. But, she admits, it can be difficult for some households.
“I think sometimes people are afraid to talk about it because they think no one else feels the same way,” she said.
So what can people do from home?
Here are some tips shared by Diaz for dealing with anxiety, depression, stress, and other emotional struggles during the holiday season:
Take a moment to breathe
December can be a complicated and stressful month, whether it’s because of finances, relationships, or work.
Diaz reminds us to find a moment, daily, to pause and breathe. She recommends what she calls Ocean Breathing: “Notice how the air moves through your body and feel how it slowly passes through your mouth…It feels like the ocean!”
Diaz says it can help you be more present each day and succeed in any December and Christmas-related activities you might undertake, she explains.
Write what you are grateful for
Diaz said it’s important to constantly remind yourself why and what we’re grateful for in order to redirect constant negative thoughts. It’s a way of dealing with sadness and reminding ourselves that there are reasons to live, such as health, family, a job, a home, etc.
Think about it, write about it or talk about it, she says.
Awaken your five senses
One way to be grateful and more present is to engage all five senses, Diaz said. When someone is going through an episode of anxiety, she says, it’s hard to focus on the details or what’s around them, so waking up the five senses helps them relax and focus more on the body.
Diaz explains, “To calm your body and be more present, name five things you can see, four things you can hear, three things you can touch, two things you can smell, and one flavor you can smell.”
Discover your relaxation technique
Every person has a way to relax and find peace, Diaz said. She personally writes daily, at least for 20 minutes, to relax the mind. If there’s something you know that will help calm you down, Diaz says take the time to do it.
Embrace any kind of feeling
Diaz said any feeling is normal on the holidays and we shouldn’t be ashamed of it. We are not the only ones who feel this, so it is important to acknowledge this feeling and accept it.
“I’ve had so many clients and haven’t found a single person who feels completely good over Christmas time,” she said.
Talk to someone you can trust or seek professional help
“Talk with your family, talk about what you’re going through, and don’t be afraid to explain your feelings,” Diaz advises. Also, if we see a person, relative, friend, couple or neighbor going through a difficult time, we can help them.
Diaz says to reach out and talk, but wait for a good time to do so. There are some limitations and the person may not feel comfortable talking about everything. For example, a family dinner is not the right time to ask someone what’s going on.
If the case is serious and talking with the family is difficult for someone or for yourself, Diaz advises seeking professional help before, during or after the holidays.
Contact any member of Colorful reliability for help or call 988.
Some mental health resources and contact information:
SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, toll-free, 24 hour, 365 day, English and Spanish language information service for individuals and their family members with mental health and/or or related to substance use. . . This service provides referrals to local treatment facilities, support groups and community organizations. Also check the online treatment locator or text your postcode: 435748 (HELP4U) to find help near you.
National Association for Mental Health Helpline; 1-800-969-6642
Al-Anon/Alateen Family Group Headquarters; 1-800-344-2666; provides information about Al-Anon/Alateen and referrals for local meetings.
Cancer Information Service; 1-800-4-CANCER (1-800-422-6237).
National Institute of Aging; 1-800-222-2225; a specialist is available to answer questions in Spanish.
National Center for Women’s Health Information; 1-800-994-WOMAN (1-800-994-9662). Trained English and Spanish speaking information and guidance specialists.
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