Despite all the hype around this time of year, research shows that nearly half of Canadians experience heightened stress during the holiday season. Despite the portrayals of joy and festivity, many people experience mental health difficulties and need support managing their stress.

If you’re struggling, you’re not alone. At Boreal Therapy Collective, we are here for you before, during, and after the holiday season. We deeply understand how holiday stress can magnify symptoms of a mental health condition like depression, anxiety, or OCD. Our team of experienced clinicians offers a variety of talk therapy options intended to offer you the support you need.

Here are some guidelines for managing your emotional and physical well-being over the holidays.

Strive to Maintain Realistic Expectations

It can be really challenging to have realistic expectations when it comes to holiday gatherings. For example, maybe you hold onto a young fantasy about what a 'perfect Christmas' looks like. Or, you expect your family gatherings to be warm and cozy, even though you have extensive historical evidence of tension within your family.

Setting realistic expectations is key to managing potential resentment or disappointment. It's important to remember that you can't control other people. Instead, focus on what you can control: your actions, responses, boundaries, and ability to cope with your emotions.

Remember that social media often perpetuates unrealistic expectations about this time of year. Comparing yourself to other people's highlight reels can heighten the holiday blues, causing feelings of loneliness, inadequacy, and shame. If you are stuck in the comparison game, consider setting limits around social media consumption. You'll likely notice it makes a difference in your mood!

Try to Maintain a Routine

Although many people associate the holidays with overindulgence, deviating too much from your familiar rhythm can feel dysregulating. While there's nothing wrong with spontaneity, having a routine can be grounding. This is especially important if you struggle with a mental illness or feel overwhelmed by sudden changes.

You can honour your need for a routine by:

• identifying the most essential parts of your routine and sticking to those as much as possible

• allowing some space for flexibility and last-minute changes

• maintaining a consistent sleep schedule

• focusing on good nutrition and looking after your physical health

• incorporating self-care that specifically honours your mental well-being

• being mindful of how certain substances that tend to be excessively consumed during the holidays (alcohol, caffeine, nicotine) can affect your mood

Identify and Establish Your Boundaries

This time of year can get hectic. But no matter how busy things get, it's important to remember that you're allowed to prioritize your own needs and wellness. This is also an important feature of self-care. It's okay to turn down invitations, and it's also okay to say no to commitments that feel overwhelming.

Setting boundaries often brings up temporary feelings of guilt and fear. If you typically say yes to appease others, changing that pattern can feel threatening.

That said, you deserve to attune to your own needs, especially when it comes to taking care of your mental health. You know your limits, preferences, and desires better than anyone else- you have a right to look after those during this holiday season. Doing so will likely reduce stress and reduce feelings of internal overwhelm.

Maintain a Budget

Financial stress can feel daunting this time of year, and money problems often coincide with various mental health challenges. Sticking to a budget may help you feel more grounded as you move through the next month.

You can honour a budget by:

• creating a set spending limit for the season, including how much you will spend on gifts, events, and other commitments

• communicating any financial changes you need to make with partners or loved ones who may be impacted

• cutting back on expenses that aren't as meaningful or rewarding for you

• taking advantage of discounts by looking for sales or other promotions

• getting more creative with gift-giving, including making homemade gifts

• using cash instead of putting your expenses on a credit card

• setting aside a holiday savings fund early in the new year to prepare for next year's season

Aim to Stay Connected to Support

Whether your calendar is full of holiday events- or you'll be spending time alone this year- loneliness is more common than people realize.

Social inclusion is crucial. Isolating yourself may feel tempting, but spending too much time by yourself may exacerbate negative feelings and adversely affect your well-being. If you aren't close with your family, aim to focus on cultivating your own sense of community. This doesn't happen overnight, of course, but there are many ways to meet other people, including volunteering, churches, athletic clubs, and support groups.

Identify Healthy Coping Strategies

You may not be able to entirely avoid stress, but you can prepare for it in advance. For example, if you know certain family members trigger a sense of rage or shame, think about what you need to navigate that particular kind of situation.

There are many ways to practice self-care during the winter months, but some good strategies to keep in mind include:

• scheduling some time each day to engage in physical activity (even if it's just a brisk walk)

• texting or calling a friend who is comfortable holding space for your difficult emotions

• taking 1-2 minutes to engage in deep breathing

• journaling for a few minutes each to process your thoughts and feelings

• ensuring that you get enough sleep by adhering to good sleep hygiene

• scheduling time for certain activities that bring a sense of peace and joy

Seeking Support for Mental Health Challenges During the Holiday Season

If you find yourself struggling with your mental health during this time of year, you are not alone. Managing holiday-related stress is delicate, but a qualified mental health professional offers a sense of guidance, compassion, and practical coping tools.

At Boreal Therapy Collective, we understand the increased stress that often coincides with the 'most wonderful time of year.' Our team is dedicated to helping teenagers and adults struggling with seasonal depression, anxiety, trauma, grief, substance use, and other mental health concerns.

If you'd like to connect with one of our therapists, click here to schedule your initial assessment.