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10 Ways to Maintain Mental Wellness During the Holidays

10 tips to help people prioritize mental wellness and effectively cope with triggers that can cause depression—particularly during the stressful holiday season


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Merilee Kern

2 years ago | 7 min read

The holiday season can be a beautiful time to celebrate
love and life, but for many people the holidays are also incredibly stressful.
There are extra demands on our already limited time and energy, and facing
isolation or difficult family dynamics can lead to increased anxiety,
depression, and trigger unhealthy behaviors like alcohol and drug use.

For those of us who are working on our mental wellness, the holidays are often
filled with challenges. It is no coincidence that alcohol and drug misuse
skyrocket during the holidays, as well as feelings of anxiety, depression, and loneliness.

However, with some thought and planning, you can prepare yourself to enjoy the
holidays while maintaining your mental wellness goals. Prioritizing your health
and wellbeing during the holidays will not only help you feel better during
this difficult season, but will also strengthen your wellness journey in the
long term.

Below, renowned neurologist Dr. Antonello Bonci, Executive Chairman and Founder of the
GIA Miami Mental Health and Addiction Treatment Center, offers 10 tips to help people prioritize
mental wellness and effectively cope with triggers that can cause
depression—particularly during the stressful holiday season.

Know your triggers. Understanding the people, places, objects and environments that cause you stress, anxiety or craving for substances like alcohol or drugs can help you avoid and manage
those triggers during the holidays. Emotions are often the most powerful
triggers, and the holidays are filled with activities and interactions that can
lead to feelings of stress, guilt, shame, resentment and even anger and confrontation
with friends and family members. By recognizing your personal triggers, you are
taking the first step towards being able to manage your feelings and avoid resorting
to unhealthy behaviors.

Know your limits. The holidays are often overwhelming. Become familiar with your emotional limits and respect them when you need a break. Practice self-reflection and learn to recognize when you are feeling stressed or taking on too much. Set a timer on your phone (even a
silent one) to remind yourself to conduct regular check-ins with your emotions.
When you recognize that you are not feeling your best, take time for a “mental
wellness break” or try to distance yourself from the situation that may be
triggering you or contributing to negative emotions.

Have a plan. You know the holidays are going to be stressful. Before you feel anxious and overwhelmed, create a plan on how you are going to manage difficult situations. Maybe that family party always involves drinking or champagne toasts. Be ready with a non-alcoholic
drink in hand. Make time to exercise and fill yourself with healthy foods like
vegetables, nuts, lean protein and healthy sweets like dark chocolate early in
the evening (or even before you attend a party), so that you will be less
likely to indulge in unhealthy choices—and guilt that can often follow. Prepare
mindfulness or grounding strategies like deep breathing to practice in quiet
moments. Plan to spend time with a pet or go outside for a breath of fresh air
when you need it. If you know alcohol or drugs will be at a party, be prepared
to leave before the evening gets late, when you know people are more likely to
lose control.

Reflect on the past and your dreams for the future. You have already dedicated a lot of time and hard work to your mental wellness journey. Reflect on how far you have come. Talk with people who support you and take pride in each other’s mental health accomplishments.
Before you make an unhealthy choice during a time when you are stressed or
overwhelmed, try to pause and imagine what that choice will mean for your
future. Are you risking the hard work and progress that you have made? Is that
choice right for the person you are becoming? Does it align with the path you
want to walk? Envision your dreams for your future and hold that image in your
mind during difficult times. Consider carrying a small token in your pocket or
a reminder of your goals with you (set the background of your phone or wear a
special bracelet) to draw strength from during stressful moments.

Draw your boundaries. Be prepared to say “no” to the extra holiday activity, to the alcoholic drink or unhealthy food, and to anything that conflicts with who you are today and who you want to
be on your mental wellness journey. Anyone who is upset with you for setting
your boundaries and saying “no” is upset because you are showing them that they
can no longer control you. Respect yourself and put your needs and goals first.
The same people who are upset with you for drawing your boundaries in the short
term will have more respect for you in the long term, too.

Practice self-care and gratitude. Often, we feel pressured to support other people during the
holidays, but it is important to take the time to take care of yourself as well.
You have put in so much work into your recovery journey and you deserve to
protect that. Write down reasons that you are grateful for where you are in
your life now and what has helped you get here. Schedule time to take care of
yourself in any way that is meaningful to you. Cook a nice meal for yourself.
Go for a walk on your favorite outdoor path. Take a long bath, watch a favorite
movie, dance to your favorite music or read that book that you’ve been meaning
to get around to. Play! If you have a hard time prioritizing yourself, enlist a
friend for a self-care “date” and practice self-care at a set time together.

Tap your support network. The holidays are a great reason to spend extra time with the people who love and support you. Use the holiday season to grow your mental wellness support network. Plan check-ins with a wellness buddy before and after holiday events like family or
work parties. Commit to an extra group meeting or outing with your support
network. Tell people in your support network where you are going and talk about
what might worry or stress you. Be available for friends who are prioritizing
their mental wellness too. Practice recognizing your limits, saying ‘no’, and
making mental wellness plans together (see #3 above). Let yourself be held
accountable by those who understand where you have been and what you are going
through.

Shift your priorities and try something new. In many cultures the holidays are used as a time to over-indulge in unhealthy behaviors. Set aside time to reflect on what the holidays mean to
you. If you have used the holidays to overindulge in the past, how did that make you feel? Is that what you want out of this season, or are there other ways you want to celebrate this
time of year? Maybe you would rather prioritize the new, healthier version of
yourself that you have worked so hard to create. Cultivate a new tradition like
going to a yoga class, a healthy brunch with friends, a ritual like meditation,
or any other activity that aligns with the person you are becoming on your
wellness journey.

Nourish your soul. The holidays are often associated with rituals and traditions that can be religious in nature. If past traditions align with the person you are becoming on your wellness
journey, immerse yourself in those holiday rituals and activities that bring
you comfort and enhance your mental wellness. If traditions of the past no
longer serve you, find new ways to nourish your soul during the holiday season.
Try to find activities that bring you fulfillment and satisfaction through
helping others. Put yourself in service of others in need by volunteering at a
local homeless shelter, prepare meals for the elderly, serve at a local pet
shelter or donate gifts to children in need.

Forgive. During the holidays there is often a pressure for everything to be “perfect.” If you return to alcohol or drug use or make a poor choice for your mental wellness during this season, do
not give up. Try to learn from the mistake and forgive yourself. Use the tips
above, ask for support from people you trust, and get professional help when
you need it to get back on the right path for your wellness journey.

If you or a loved one are dealing with alcohol or drug use, anxiety, depression
or other mental health concerns, strategies like those offered above can help. Dr.
Bonci, and other of the world-class field experts at GIA Miami, have pioneered
innovative techniques that encompass a whole mind-brain-body approach. So, this
season put these tips to task to help find the best version of you. There’s perhaps
no greater gift.

~~~

Forbes Business Council Member
 Merilee Kern, MBA is an internationally-regarded brand analyst, strategist and futurist who reports on cultural shifts and trends as well as noteworthy industry change makers, movers, shakers and innovators across all categories, both B2C and B2B. This includes field experts and thought leaders, brands, products, services, destinations and events. Merilee is Founder, Executive Editor and Producer of “The Luxe List” as well as Host of the  “Savvy Living” lifestyle TV show that airs in New York, Los Angeles, San Francisco, Miami, Atlanta and other major markets on CBS, FOX and other top networks; as well as the “Savvy Ventures” business TV show that airs nationally on FOX Business TV and Bloomberg TV. As a prolific lifestyle, travel, dining and leisure industry voice of authority and tastemaker, Merilee
keeps her finger on the pulse of the marketplace in search of new and
innovative must-haves and exemplary experiences at all price points, from the
affordable to the extreme. Her work reaches multi-millions worldwide via
broadcast TV (her own shows and copious others on which she appears) as well as
a myriad of print and online publications. Connect with her at 
www.TheLuxeList.com and www.SavvyLiving.tv / Instagram www.Instagram.com/LuxeListReports / Twitter www.Twitter.com/LuxeListReports / Facebook www.Facebook.com/LuxeListReports / LinkedIN www.LinkedIn.com/in/MerileeKern.

***Some or all of the accommodations(s),
experience(s), item(s) and/or service(s) detailed above may have been
provided or arranged at no cost to accommodate if this is review editorial, but
all opinions expressed are entirely those of Merilee Kern and have not been
influenced in any way.***

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Merilee Kern

Merilee Kern, MBA is an internationally-regarded brand analyst, strategist and futurist who reports on noteworthy industry change makers, movers, shakers and innovators across all B2B and B2C categories. This includes field experts and thought leaders, brands, products, services, destinations and events. Merilee is Founder, Executive Editor and Producer of “The Luxe List” as well as Host of both the nationally-syndicated “Savvy Living” lifestyle and travel and “Savvy Ventures” business TV shows. As a prolific business and consumer trends, lifestyle and leisure industry voice of authority and tastemaker, she keeps her finger on the pulse of the marketplace in search of new and innovative must-haves and exemplary experiences at all price points—also delving into the minds behind the brands. Her work reaches multi-millions worldwide via broadcast TV (her own shows and copious others on which she appears) as well as a myriad of print and online publications.


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