“By: Phallon Foxworth, APC
November through early February are jam-packed with holidays that consume our daily lives. They are known to fill our stores with festive decorations and special food, our social media timelines with trips and gatherings, and our minds with everything we have – or everything we don’t. The holidays also occur during the time of year when Seasonal Affective Disorder (SAD) tends to heighten with the days being shorter and colder. SAD is a mental health condition that mirrors symptoms of depression, though it is typically only present during certain seasons. Here are some tips!\
Plan Ahead
Being prepared is one of the best ways to manage the difficult things that come up for us during the holiday season. When we are in the midst of feeling overwhelmed or down, it can be harder to recognize it, problem-solve, strategize, and act on self-care. However, if we go into the season with a concrete written coping plan, all we have to do is refer to it and act.
Social Support
Let’s talk support; friends, family, co-workers, mutual friends, and social media peers all fall into this category. Could you plan to meet up in person? What about FaceTime or a call? Can they text to check up on you? We want to remain mindful of the kind of people we are reaching out to as well. Ask yourself: Is this a person who would encourage me to act in an unhealthy way? Is this a person who has shown they can listen to me? Is this a person that triggers me?
Gratitude & Positive Memories
Being reminded of the things or people you don’t have is rather easy to do. I challenge you to think of what you do have. It can be as big or small as possible. A place to live, safety, health, state of mind, job, and breath in your body are examples.
If you are dealing with grief, how can you honor the person at this time? What are the great memories you have?
If a relationship ended and this is the first time you’re experiencing the holidays without them, allow yourself to feel the joy of the positive times and gratitude for being in a space to focus on yourself. If the holiday season has always been a source of pain, then it’s okay to skip thinking of memories. Think about how you can make future holidays more positive.”
“Give Back
You are far from alone if you have a hard time emotionally during the holiday season. One way to spend time with others and experience the joy of helping the community is to get involved in a project/organization that gives back; package and deliver food to those in need, spend time with the elderly, support the youth, or clean up the environment for example.
Start New Traditions
If you usually had traditions during the holidays and do not anymore, could you start new traditions? Traditions have a way of allowing people to create and sustain identities, honor and love themselves or others, and have something special to look forward to. Creating a new tradition could give you a sense of comfort and familiarity while being in the midst of the holiday season. It adds a spotlight to a certain experience that brings you joy. Don’t be afraid to be creative, innovative, or borrow ideas from others.
Journal and Distract
Journaling is an excellent way to process and release the emotions and thoughts you may be having without worrying about being judged or managing another person’s reaction. Journal about how you’re feeling, why, who you’re thinking about, or what you can do differently moving forward.
A major benefit of journaling before distracting yourself is that you’re not avoiding your feelings, you’ve allowed yourself time to acknowledge them and now you are coping with what is left over. You can distract yourself with tv, brainteasers, conversations with others, going for a walk, visiting your favorite restaurant, and so on. The key is identifying something you enjoy or used to enjoy and trying it.
Lastly, beware of substance use and self-harming behaviors as distractions. Make every effort to utilize skills that are less risky.
In conclusion, you have the opportunity to dictate what your reality looks like and how much it impacts you. It could feel like an uphill battle, however, you won’t know until you try. You can do this!”
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