By Brooke Bien-Coatney, LCSW, Clinical Services Therapist at Hope Haven
The holidays are full of celebrations, gifts, and get-togethers with family, friends, and loved ones. The holidays also allow for time away from work and other responsibilities. Many people enjoy this time and look forward to it, while others feel overwhelmed with the demands and expectations placed on them. Many people cherish the time they have with loved ones, while others grieve for those who are no longer with them. Because of this, the changes felt following the holidays, as we adjust back to our day-to-day responsibilities, can be jarring and stressful.
It is important to take care of your mental health to combat this stress, and ease into the new year. Here are some tips for post-holiday stress management:
• Get back into your routine – It can be fun to break up the monotony of life by being spontaneous, going on trips, and trying new things, but life can quickly feel chaotic and stressful even when we are having fun. Routines help us feel stable, less stressed, and improve sleep. Work on putting together a consistent routine for the new year. This routine might include going to bed and waking up at the same time, eating dinner at the same time every night, and/or exercising on a regular schedule. The more consistency you can weave into your routine, the better.
• Take a break from social media/technology – Many of us use social media or technology to stay connected to others, to network, and to share our life experiences. Social media and technology are a huge part of our day-to-day lives, but viewing others’ joyful moments, achievements and perfected selfies can sometimes lead to feelings of inadequacy, loneliness, low mood, and anxiety. Give yourself a break and focus on what is around you, who you are with, and what you are grateful for.
• Intentionally take care of yourself (self-care) – The definition of self-care is “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.” Self-care is intentional, so you must make an effort to make it happen. Some self-care strategies include treating yourself with a gift, reading that book you have been meaning to read, getting a massage, watching the sunrise, or scheduling some “you time” even if for just 30 minutes a day where you do something that brings you joy. This time is for you and no one else. Also, learning to set boundaries and say “no” is essential to your self-care. If you are feeling overwhelmed, practice saying “no” in a way that feels comfortable for you, and then do it.
• Try something new – With the new year being a fresh start, it is the perfect time to try something new. Trying something new can be refreshing and open new opportunities and learning experiences, which can lead to improved mood and excitement in your life.
• Plan your next vacation or stay-cation – Who doesn’t like a vacation? When you plan your next vacation or adventure, it gives you something to look forward to, new memories to come, and instills hope for the future. This can be helpful if you are feeling stuck in the monotonous day-to-day during the “cold” winter months.
• Get better sleep – When we are not getting good sleep, we often feel more irritable, worried, angry, and down. Sleep hygiene is essential to our health and well-being. Try to get to bed at the same time every night and get at least 7 to 8 hours of sleep per night. Put away those phones and tablets and turn off the TV at least an hour before bedtime. If you find your mind racing at bedtime or any time, look into the various resources out there on mindfulness and relaxation techniques. Taking an active role in your sleep hygiene can help reduce stress significantly.
• Ask for help – The stress that comes with returning to work or other life responsibilities after the holidays may be too much for some people. If you find easing into the new year too overwhelming and difficult to manage on your own, it is okay to ask for help. Talk to your loved ones or trusted friends and if you find you need additional support, do not hesitate to reach out to a professional. There are caring people out there who are willing to listen and provide support.
If you feel you need help dealing with stress, you’re welcome to schedule a brief mental health services screening with us online. During your screening appointment, a member of our clinical team will talk with you about your specific concerns and a plan for moving forward, whether that is with us or with another provider. Call us at 904.346.5100.
If you are experiencing thoughts of hurting yourself or someone else, please immediately contact the National Suicide Prevention Lifeline at 988.