By Nicole Martorella
The holiday season is meant to be a time of joy and togetherness, but for many people, it can also bring stress, anxiety, and even loneliness. Whether it’s managing family dynamics, financial strain or seasonal depression, taking care of your mental health is crucial. Here are some practical tips and resources to help you prioritize your well-being this holiday season.
Set Realistic Expectations
It’s easy to get caught up in the idea of a "perfect" holiday, but this can lead to disappointment and stress. Focus on what truly matters to you, and remember, everyone has different expectations for their holidays.
IDEA: Make a list of three non-negotiable things that are most important to you during the holidays, and commit to focusing on them while allowing others to influence possible plans.
Practice Mindfulness and Self-Care
Prioritizing self-care during busy times is essential. Taking a few moments each day to be mindful can reduce stress and bring you back to the present.
IDEA: Set aside 5-10 minutes a day for meditation, deep breathing, or simple relaxation. The Y Wellness 24/7 online platform offers free guided meditations tailored to different needs. Branch members, Cause members and early childhood/school age child care families have free access to Y Wellness 24/7, the online at home or on the go YMCA wellness platform.
Budget Your Time and Money
Financial and time pressures are two major sources of stress during the holidays. Set a budget for both to help avoid feeling overwhelmed.
IDEA: List your holiday tasks and allocate time for each one. Budgeting apps like Mint or YNAB (You Need a Budget) can help track holiday spending*.
Reach Out for Support
The holidays can sometimes amplify feelings of loneliness or isolation. Don’t hesitate to reach out for support, whether from friends, family, or mental health professionals.
National Alliance on Mental Illness (NAMI) offers a free helpline at 1-800-950-NAMI or a crisis text line, available by texting “NAMI” to 741741. 7 Cups of Tea is an anonymous chat platform where you can connect with trained listeners or licensed therapists.*
Set Realistic Boundaries with Family
Spending extended time with family can be both rewarding and challenging. Setting boundaries can help you maintain peace and mental well-being.
IDEA: Politely but firmly express what you’re comfortable with. For example, if certain topics make you uncomfortable, let family members know that you'd rather not discuss them. If you have family or close friends staying with you over the holidays, don’t be afraid to set aside “me time” to keep centered.
Limit Alcohol and Sugar
Overindulgence in alcohol and sugar can affect mood and energy levels, especially if you’re prone to anxiety or depression. Balance treats with healthy foods and stay hydrated.
IDEA: Alternate alcoholic drinks with water or sparkling water, and choose festive mocktails when possible. If you’re in recovery, try the Tempest Sobriety School or SMART Recovery for additional support*.
Exercise and get outside
Physical activity and exposure to sunlight can help lift your mood and energy levels. Consider a walk outside, even if it’s cold, to help reset and refresh.
IDEA: Aim for 30 minutes of movement each day. If you are not already a member of River Crossing YMCA, all branches are open to the community for free December 23-31, 2024 to support your holiday health. Branch members, Cause members and early childhood/school age child care families have free access to Y Wellness 24/7, the online one-stop at home or on the go wellness platform.
Practice Gratitude
A gratitude practice can shift your focus away from stress and toward positivity, which can be especially beneficial during the holiday season.
IDEA: Each day, write down three things you’re grateful for in a journal or notebook. Apps like Gratitude and Grateful can provide a digital alternative for tracking*.
Mental Health Resources for the Holidays*
Crisis Text Line: Text “HOME” to 741741 for free, 24/7 support from a trained counselor.
National Suicide Prevention Lifeline: Call **988** for immediate support if you or someone you know is in crisis.
BetterHelp: Offers online therapy that can be accessed from home, with options for financial aid if needed.
Talkspace: Another online therapy platform, with live chat and messaging options to fit into busy schedules.
The holidays are a time of year when self-care and flexibility can go a long way to creating positive and lasting memories for you and your loved ones. Happy holidays to you and yours from River Crossing YMCA.
*Some links are outside resource webpages unaffiliated with the YMCA, and may include ads or pop-ups, and/or feed services. These links were used to inform the article, but River Crossing YMCA is not responsible for their content, or the results of clicking through any content therein.
About the Author
Nicole Marorella directs the YMCA Healthy Horizons Pathway program, a free, donor-supported 12-week program designed to promote physical health and well-being for those in the mental health recovery process. Healthy Horizons is open to the community and begins new sessions throughout the River Crossing YMCA regions in January 2025. Please visit the program webpage for more information if you or a loved one could benefit from this program.