The holiday season is not the most wonderful time of the year for everyone. For some, it might be the memory of losing a loved one, for others, loneliness and isolation, and for those living with mental illness, the holidays can be a difficult time to manage symptoms. The National Alliance on Mental Illness says that 64% of people living with mental illness felt their conditions worsened around the holidays.
Here are some of the most common reasons people struggle during the holiday season, and some tips for managing them.
Coping with grief
Family, togetherness and memories are the themes that run through the holidays, making this an especially challenging time for those who have experienced the loss of a loved one. Grief is tricky to navigate and it is different for everyone; there is no right way to grieve. Each family creates its own way of approaching the holidays as time passes, but some suggestions for managing the difficult emotions include starting new traditions, such as lighting a candle or leaving an empty chair at the dinner table. Helping someone else, through volunteering or a charitable donation in your loved one’s name, can also be a productive way of moving through the holidays. Give yourself permission to say no to events if you need to and above all, be kind to yourself. Grief isn’t a neat and tidy process, and the holidays bring with them a range of emotions. Remember that your grief will change and soften with time, and the holidays will one day be easier to handle.
Social isolation
Loneliness and isolation have always been a reality for many, particularly around the holidays and a 2021 Harvard report found that this has only increased as we continue to feel the effects of the pandemic. The report found that 36% of all Americans, including 61% of young adults, feel serious loneliness and this worsens during the holiday season. This time of year can feel loaded for some people who feel this loneliness and isolation at a time when it feels like the entire world is joyful and celebrating. The NYU Silver School of Social Work has been researching social isolation, finding that a person can feel isolation and loneliness even when surrounded by people. NYU’s researchers suggest meditation, spending time in nature, being aware of the sights and sounds and building in time for self-care. For those who don’t have family or friends to call, the researchers recommend doing something that you like to do, as well as considering a way to help others, which can be a powerful way to decrease isolation.
Living with mental illness
The holidays can be a stressful time for those living with mental illness, and can trigger anxiety, depression and can contribute to worsening symptoms, such as hallucinations and delusions in schizophrenia or episodes of mania and depression in bipolar disorder. NAMI makes some suggestions for reducing stress and maintaining good mental health, including: taking a break to relax or meditate, and exercise each day, eating well and sticking to routine as much as possible. NAMI recommends putting your mental wellbeing first by learning what your triggers are, to help you prepare for stressful situations which could be anything from gift shopping to crowded events. Managing your time using a daily planner can help you from feeling overwhelmed by tasks, and saying no to events that don’t make you feel good. The holiday season is also an important time for setting boundaries or limiting contact where you have complex family dynamics.
Help is on the way
Talking can be a balm for loneliness and social isolation. Family Relations Intervention is skilled at providing cognitive-behavioral therapy and psychodynamic therapies that can help individuals that feel lonely. Call us today to find out more. We’d love to help.