Peace of Mind: Mental Health Tips for the Holiday Season

Photo by Any Lane via pexels.com

The holiday season is often a time for joy, connection, and celebration. For many, it’s an opportunity to gather with loved ones, share traditions, and create cherished memories. However, the holidays can also bring unique challenges, especially when it comes to family dynamics. If you’re already managing anxiety, depression, obsessive thoughts, or any other mental health concern, the added pressures of the season may feel overwhelming.

Let’s explore the common challenges families face during the holiday season, why they can be stressful, and practical strategies to help protect your mental health.

Why Are Family Dynamics Challenging During the Holidays?

High Expectations- Many people feel pressure to create the “perfect” holiday experience. This can lead to stress, especially if you’re hosting, organizing, or trying to meet everyone’s expectations.

Unresolved Conflicts- Family gatherings can bring old tensions or unresolved issues to the surface. Even minor disagreements can feel magnified during this emotionally charged time.

Comparisons and Judgment- Whether it’s about career choices, parenting styles, or life milestones, comparisons within families can create feelings of inadequacy or defensiveness.

Blended Families and Changing Traditions- For blended families or those navigating co-parenting arrangements, balancing multiple households and differing traditions can be particularly stressful.

Grief and Loss- Holidays often remind us of loved ones who are no longer with us. This can bring feelings of sadness or amplify existing struggles with depression.

Financial Pressures- Gift-giving, travel expenses, and hosting responsibilities can strain budgets, adding another layer of stress to the season.

Conflicting Expectations- While some family members may want to spend every moment together, others might prefer smaller interactions or need space. These differing needs can lead to tension.

Protecting Your Mental Health During the Holidays

If the holiday season feels overwhelming, you’re not alone. Here are some ways to manage family dynamics and prioritize your well-being:

Set Realistic Expectations- The holidays don’t need to be picture-perfect to be meaningful. Focus on what truly matters to you—whether that’s spending time with loved ones, maintaining a simple tradition, or enjoying quiet moments for yourself. Let go of the pressure to meet every expectation.

Establish Boundaries- Boundaries are essential for maintaining your emotional health. If certain topics tend to cause tension—such as politics, finances, or personal decisions—communicate that these are off-limits. For example, you might say, “I’d rather focus on enjoying our time together than discussing [specific topic].”

Prioritize Self-Care- Your mental and physical health should remain a top priority. Make time for activities that help you recharge, such as:

• Walking or exercising

• Journaling or reflecting

• Practicing mindfulness or meditation

Even small acts of self-care can make a big difference in managing anxiety or obsessive thoughts.

Plan Ahead- Anticipating stressful situations can help you feel more in control. If you expect conflicts or tension, think about how you’ll respond calmly. Practice redirecting conversations or stepping away if needed.

Focus on Gratitude- Shifting your mindset to gratitude can help counteract negative thoughts. Consider keeping a gratitude journal or sharing what you’re thankful for with loved ones. This can foster a more positive atmosphere during gatherings.

Be Flexible with Traditions- Family traditions often evolve as circumstances change. Be open to creating new rituals or adapting old ones to accommodate the needs of everyone involved.

Limit Alcohol Consumption- While alcohol may seem like a way to relax, it can sometimes lower inhibitions and escalate conflicts or emotional stress. Moderation can help you stay grounded and in control.

Practice Compassion- Remember, everyone brings their own stresses and challenges to the holidays. A little empathy and understanding can go a long way in diffusing tension.

Know When to Take a Break- If you feel overwhelmed, it’s okay to step away. Use this time to reset with deep breathing, meditation, or a quiet moment to yourself. Protecting your mental health sometimes means saying no to an event or cutting a visit short.

Seek Support- If the holidays feel especially difficult, reach out to a trusted friend, family member, or therapist. Talking about your feelings can provide relief and help you navigate challenges more effectively.

When Family Relationships Are Especially Difficult

Photo by Andrea Piacquadio via pexel.com

For some, family gatherings might not be possible or healthy due to toxic dynamics, estrangement, or past trauma. If this is your situation, consider creating your own holiday traditions:

• Spend time with friends or chosen family who uplift you.

• Volunteer or give back to your community for a sense of purpose.

• Use the holidays as an opportunity for self-reflection and personal growth.

Remember, you don’t have to conform to traditional celebrations if they don’t serve your well-being.

The holidays can be both joyful and challenging, especially when family dynamics add complexity to the season. By setting boundaries, practicing self-care, and seeking support when needed, you can navigate this time in a way that prioritizes your mental health.

Unlocking Potential: Understanding the Psycho-Educational Assessment Process

Psycho-educational assessments can be incredibly helpful for children, adolescents, and adults. Whether you’re seeking clarity for yourself or a loved one, this post will guide you through the process, from the first steps to what you can expect along the way.

Step 1: Identifying Your Concerns

Photo by Pixabay

The first step in starting a psycho-educational assessment is identifying the challenges you or your child are facing. These might include difficulty paying attention at work, memory issues, or a child struggling with behavioral challenges at school. Sharing your concerns with the clinic staff upfront allows them to guide you in the right direction from the very beginning.

Step 2: The Intake Interview

An intake interview is scheduled to explore your concerns in more detail. During this conversation, you’ll discuss topics such as:

• Family history

• Academic or work history

• Current behaviors and areas of difficulty

For children, the intake interview is typically conducted with parents only. This step helps the clinician develop a deeper understanding of the individual’s unique situation and needs.

Step 3: In-Person Testing Sessions

Photo by Tima Miroshnichenko

After the intake interview, the next step is scheduling in-person testing sessions. These sessions are designed to gather detailed information about the individual’s cognitive abilities, emotional well-being, and behavior.

• The individual being assessed will work one-on-one with the assessor to complete various tasks and questionnaires.

• Additional questionnaires may be provided to parents, teachers, or spouses to gain insights from different perspectives.

These sessions are structured to identify both strengths and areas that may require support.

Step 4: Analysis and Reporting

Once testing is complete and all questionnaires are returned, the assessor will carefully review, score, and interpret the data. This process leads to the creation of a comprehensive report, which includes:

• A summary of findings

• Any relevant diagnoses

• Personalized recommendations

These recommendations might involve accommodations for school or work, therapeutic treatments, online resources, or lifestyle changes tailored to support the individual’s well-being.

Psycho-educational assessments are a valuable tool for gaining insight and clarity. By understanding strengths and challenges, individuals can move forward with strategies and supports that empower them to thrive. If you have any questions about getting started or would like to book an assessment, our team is here to help.

Seasonal Affective Disorder

Photo by MART PRODUCTION via pexels.com

With the seasons changing and days getting shorter, now is the perfect time to educate yourself on Seasonal Affective Disorder (SAD).  It’s likely you have heard the term before, but what exactly does it mean? SAD is a form of clinical depression that is typically onset during the winter months. It is said that the lack of sunlight typically seen in the colder months leads to depressive episodes. According to an article by Darren Cotterell MRC Psych, SAD is generally believed to affect women more than men and the age of onset is usually between 20-30 years. [1]

SYMPTOMS

Symptoms of SAD, much like depression, can include:

• Fatigue

• Loss of interest

• Changes in sleep patterns

• Craving and eating unhealthy foods (carbs, sweets)

• Weight gain

• Feelings of hopelessness

• Thoughts of suicide

• Loss of sex drive

• An overall sad mood

TREATMENT

Emphasis on a healthy lifestyle

While it is important to take care of your body by exercising and eating healthy year round, if you suffer from SAD, try to put in an extra effort to maintain your diet during the winter months. Combatting the feelings of depression with nutrient rich foods to provide your body the energy it needs is extremely beneficial.

Don’t shut yourself in

It can often be difficult to find time in the short winter days to get outside- especially if you work office hours, try to make a goal to go for a short walk on your lunch break. On days off, make sure you get out of the house at least once a day for a walk, coffee, or physical activity.

Surround yourself with loved ones

Photo by Vika Glitter:via pexels.com

Depression is an illness that can often lead to withdrawing from friends and family. If you begin feeling the symptoms coming on, reach out to your loved ones and speak with them about what is happening. They should make it a priority to spend quality time with you and help you through your rough time.

Seek professional help

If you feel as though you are unable to combat your symptoms of SAD on your own, seeking the help of a mental health professional is highly recommended. Cognitive Behavioural Therapy (CBT) and/or light therapy are often recommended for individuals with SAD. CBT helps patients identify and incorporate enjoyable activities into their life and explore and change negative thoughts and emotions associated with winter. In a 2016 Psych Central article by Margarita Tartakovsky, M.S. it is noted that light therapy and CBT are both effective ways to treat Seasonal Affective Disorder; however, CBT for SAD may be more effective than light therapy. A one-year follow up showed that participants treated with CBT were doing much better than individuals who were treated with light therapy. [3]

References

[1] Cotterell, Darren MRC Psych Pathogenesis and Management of Seasonal Affective Disorder

[2] American Psychological Association American Psychological Association- Seasonal Affective Disorder

[3] Tartakovsky, Margarita M.S. Are You SAD This Winter? Coping with Seasonal Affective Disorder

Quality Time with Loved Ones

In our recent wellness survey, the top answer to the question “what is the most important aspect of maintaining your personal wellness and ensuring personal growth” was “quality time with friends and family.” This answer was noted by 34% of the participants. However, not all time spent with loved ones is “quality”.  Is there a difference between spending time with your loved ones having a meaningful conversation and bonding, or sitting beside them glued to your phones? The answer may seem obvious, but it is often difficult to choose to spend your time with others in ways that benefit both your relationship and your mental health. Here are some suggestions for activities that maybe beneficial:

Go For a Walk:

Fresh air, exercise, good conversation and time with your loved one- what more could you need? Take the time you have together to spend some quality time while you get outside and increase your heart rate. Not only is it going to strengthen your relationship, it will help you work towards your goal of 30 minutes of activity each day. If walking isn’t really your thing, try biking, swimming or doing yoga together; any activity that will get your heart rate up will be beneficial for your health.

Cook A Meal Together:

Cooking is always a great way to spend time with family and friends. You get the opportunity to exchange healthy recipes and learn new tips and tricks. Meal prepping for the week is also a great way to spend your time and set yourselves up for a week of clean eating. When you’re looking for recipes, remember to choose foods that will benefit your mental health and overall wellbeing. In addition to cooking together, sit down and eat your meal together at a table and not in front of an electronic. It’s so easy these days to grab your meal and scatter to your designated rooms, but make the effort to eat your meals with each other as often as possible.

Teach Your Kids:

This one may sound obvious, but many people are quick to give their children a task to distract them while they try to get their own tasks completed. Instead of shooing the kids away, teach them how to help you out; if they show an interest in the laundry, take the time to show them how to wash, dry and fold their own clothes. Not only will it take some of the stress off of you, but it will teach them valuable life lessons and help them prepare for their futures.

Schedule A Family Night:

Dedicate one night per week to family time. This can mean a game night, a movie night, or even a dinner out at a restaurant. Whatever you choose to do, keep the cell phones hidden away and focus on giving your undivided attention to your family. If you keep the day and time consistent, everyone will know not to schedule outside activities and miss out on the time together.

Any time that you are able to spend with your friends and family is great, but there are definitely certain ways that can benefit your overall wellness more than others. If you have more ideas, share them in the comments of this post - we would love to hear what you and your family do together that improves your relationships and overall wellness.