By Samantha Sherman, Prevention Specialist at Community Partnership of the Ozarks
Sometimes “the most wonderful time of the year” can be the most stressful. Studies show that incidents of depression, drunk driving crashes, and suicide all increase during the holiday period. Many of these are tied to substance use, sometimes used to cope with “holiday blues.” In a survey administered by American Addiction Centers, more than 84% of individuals were moderately to overwhelmingly stressed during the holidays, and about 29% said they drink more alcohol during the holidays. This time of year serves as an opportunity to engage your loved ones about how to make this season a safe and healthy time. Some ideas include:
- Reach out: People tend to isolate themselves during this season, which can cause an increase in substance misuse. Show support to those around you by being a caring person they can talk to.
- Spend some time outside: Some struggle with depression during the winter months because of Seasonal Affective Disorder. Exposure to bright lights, including fluorescent lights, can help ease symptoms. Even for those without this form of depression, walking outside in the fresh air and sun can be an effective centering and calming tool. Numerous studies have pointed to the mental health benefits of spending time in nature, including stress relief, better concentration, lower levels of inflammation and improved mental energy.
- Recognize your own holiday triggers: Consider your own responses on how the holiday season impacts you. Taking time for yourself to reflect is important in mitigating the build up of stress.
- Spend time with the children in your life: Breaks from school offer an opportunity to have more open conversations with kids by being a safe person they can talk to about problems they may be facing.
Set realistic expectations: There can be a lot of social pressure during this time of year. Give yourself and those around you permission to say “no” to draining activities.
For more information, check out these links:
NAMI – Managing Your Mental Health During the Holidays
NAMI – Tips for Managing the Holiday Blues
Mayo Clinic – Stress, depression and the holidays: Tips for coping