The holiday season can be rough, but here are some ways to get through it.
Disclaimer: The following blog post includes topics of depression, stress, and substance use disorder for informational purposes only. If you or a loved one is experiencing a mental health crisis, please call or text 988, text HELP to 741741, or visit your nearest emergency room. For help finding mental health providers in the Fredericksburg region, call us at (540) 371-2704 or visit our online provider resource database at www.mhafred/helpline/.
Holiday Stress is real
For many American adults, the holidays can be full of excitement, joy, and merriment; yet, with all the holiday cheer, people can also face increased risk of stress and negative emotions.
Mental Health America recognizes that holiday stress is real. When the holidays don’t go exactly as planned, feelings of sadness, loneliness and stress build, making us feel “The Holiday Blues.”
The pressure of the holidays
During the holidays, there are many factors that can contribute to the stress of the season.
Mental Health America explains that holiday gatherings can “highlight family tensions” and disrupt daily routines. Additionally, the holidays spark memories of those who are no longer with us, family and friends we’ve parted ways with, and those we cannot be with due to other obligations.
Another struggle comes from personal mental health concerns. Many holiday traditions center their celebrations around large gatherings, big dinners, and parties. Though most consider these events “fun,” they can make some individuals anxious, uncomfortable and stressed– especially for those who have behavioral health challenges.
Furthermore, it’s common for individuals to experience Seasonal Affective Disorder (SAD), also known as seasonal depression, during the winter months.
Keeping your Peace the holidays
One of the foundational ways to help those struggling with the holiday season is to understand that the holidays aren’t easy for everyone. The reality is that even in a season of joy, any emotion can weigh heavily on us. The social pressure to “stay joyful” can stop us from processing these feelings and emotions, which can disrupt our mental well-being.
When the holiday stress becomes overwhelming, consider taking a break and practicing breathing or visualization exercise. We’ve provided an example below from the National Library of Medicine:
Box Breathing
While there are many different forms of deep breathing exercises, box breathing can be particularly helpful with relaxation. Box breathing is a breathing exercise to assist patients with stress management and can be implemented before, during, and/or after stressful experiences. Box breathing uses four simple steps. Its title is intended to help the patient visualize a box with four equal sides as they perform the exercise. This exercise can be implemented in a variety of circumstances and does not require a calm environment to be effective.
- Step One: Breathe in through the nose for a count of 4.
- Step Two: Hold breath for a count of 4.
- Step Three: Breath out for a count of 4.
- Step Four: Hold breath for a count of 4.
- Repeat
Note: The length of the steps can be adjusted to accommodate the individual (e.g., 2 seconds instead of 4 seconds for each step).
How MHAfred can support you during the holidays
Mental Health America Fredericksburg Region strives to support our community members throughout the year, especially through the harder months.
As we approach this holiday season, we encourage those to reach out and explore our MHAfred HELPLINE, especially if you or a loved one is in need of professional mental health services. Additionally, our support services can get you connected with others who want to focus on their recovery and healing journeys.
Furthermore, we can help family, friends, community members, and even ourselves with these community resources:
988 Suicide and Crisis Lifeline
540.373.6876 RACSB Emergency Services
866.400.6428 Virginia Peer Warm Line (Listening, Support, & Information)
833.4PEERVA Alive RVA Warm Line (Addiction Recovery Support)
888.532.3500 Virginia Council on Problem Gambling Helpline
988 (Option 1) Veterans Crisis Line (Confidential Chat at VeteranCrisisLine.net or text 838255)
(540)-371-7666 Fredericksburg Region Food Bank
NAMI Rappahannock Support Groups
Growing Recovery Free, virtual, drop-in support groups (Click Here)
Additional Crisis Resources can be found by clicking here.
Even in the seasons where we are expected to be full of joy, that might not always be the case—but that is okay. Remember: you are not alone, and help is available.
Sharing resources is our specialty, so we continue to compile up-to-date information for those seeking understanding and help. Considering the holidays, we’re putting together a fun list of zero proof cocktail recipes for our folks who experience Substance Abuse Disorders (SUD), or anyone who wants to enjoy an alcohol-free holiday season. Stay tuned for that blog post!
Written by Viviana Smith/Program Coordinator