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As the holiday season approaches, it’s important to tend to your mental well-being. Here are some tips to help you address challenges around the holidays and mental health
Practice emotional acceptance
Acknowledge your feelings without judgment. It’s OK to feel a wide range of emotions during the holidays. Accept your emotions and validate yourself in the following ways:
- Say to yourself, “I feel X because of Y, and that’s OK”
- Focus your attention on the here and now
- Observe a situation without trying to change anything
Surround yourself with support
Surround yourself with people who affirm, support and love you. A good support network can remind you there’s still goodness even when there’s stress or loss
Start new traditions
Changing the way you celebrate the holidays can be helpful for many reasons, particularly if you’re grieving a loved one and the traditions you shared or if you’re in a new phase of life where old traditions are no longer financially sustainable.
Hold boundaries
Boundaries can be protective shields around holidays and mental health when our money, time, energy and emotional capacity are limited. They nurture and support us and help us foster healthier relationships. Boundaries aren’t just about others; sometimes it means saying no to yourself, like limiting your time or spending.
Make choices that align with your values
Make choices based on your values—rather than emotions—to guide your behavior. While you can’t control outcomes, you can feel proud of how you respond. When you feel overwhelmed, take a moment to think of how you want to respond.
Set realistic expectations
You can’t do everything. Avoid overcommitting or putting pressure on yourself to make the holidays “perfect” for others. This allows you to actually enjoy the holiday season in meaningful ways for yourself.
Give yourself grace
Let go of perfectionism and the belief that you must perform or meet others’ needs and standards during the holidays. Give yourself grace and recognize that you’re only one person with 24 hours in a day and with X amount of money in the bank, and that’s OK—regardless of what others may think or feel.
Use consequential thinking
Consider potential outcomes when you’re faced with a decision. If you find yourself saying yes to something when deep down you want to say no, take a moment to reflect. Think about how that decision might make you feel and what ripple effects it could have in the long run. Hit the pause button before committing to something that could end up causing more distress in the future.
Practice self-care
Check in with yourself regularly to take stock of your mental health during the holidays. Engage in activities that promote your well-being and avoid self-medicating with alcohol and drugs, which can amplify holiday anxiety and holiday depression.
Seek professional help
You don’t need to wait until a crisis to reach out for help. Whether you’re dealing with worsening symptoms of a mental health disorder or need to talk to someone about the stresses of the season, lots of people need support with mental health during the holidays.
Prioritize your mental health during the holidays
Be kind to yourself during the holidays. We’re often our harshest critics, which can fuel isolation, avoidance and self-judgment as we strive to meet unrealistic expectations or take care of our own needs.
Remember that mental health coaching or therapy is always an option, as a way to plan for stresses or in response to predictable holiday anxiety or depression. Either way, it’s a sign of strength and self-love to reach out for help.
JOIN OR LEARN MORE
Vanderbilt employees and their families are eligible to receive 12 counseling or coaching sessions per household member each calendar year, at no cost to employees.
You can read frequently asked questions on theOffice of Health, Wellbeing and Belonging’swebsite.
The Office of Health, Wellbeing and Belonging aims to strengthen health, well-being and a sense of belonging among employees. We are dedicated to promoting mental health, work-life balance and a supportive work environment. For more information, email HWB atwellbeing@vanderbilt.edu.
