For those with mental health or substance use disorders, the holidays can be a particularly challenging time: The National Alliance on Mental Illness found that 64% of people with mental illness report that the holidays make their conditions worse.
Frequently-cited holiday stressors include financial strain, travel and gift giving. Navigating complicated family situations and attending social events can trigger deep-seated traumas and struggles, and this time of year can be incredibly isolating and lonely for those who are grieving loved ones or are estranged from family.
If you find yourself feeling stressed or anxious for the holidays, you’re not alone. We’re here to help. Below, we’ve put together some suggestions for navigating this season while protecting your mental health.
Set healthy boundaries to preserve your mental health
School programs, holiday parties, gift exchanges and family gatherings, all jammed into a few short weeks? It can become overwhelming. While you may feel obligated to say “yes” to all of the invitations that come your way, take this as your sign that it’s okay to RSVP “no” if it means prioritizing your mental health.
If attending an event will cause you emotional distress, drain your social batteries or put you in a situation that could jeopardize your recovery, it’s okay to respectfully decline. This is especially true for situations with family or friends who are not supportive of your recovery.
Peacefully navigate family dynamics
Holiday gatherings can trigger all kinds of emotions, especially when fellow attendees include family members with whom you may have complicated relationships.
If you find yourself in a tense situation, do your best to stay calm, even if it means walking away or redirecting the conversation to a more comfortable topic. Take breaks when you need to, and if you need to leave early, it’s better to do so than to stick around for the sake of others. Once at home, practice self care or mindfulness as a way to decompress and combat any lingering negative thoughts that could derail your mental state.
Avoid triggers at holiday gatherings
For those with substance use disorders, holiday parties can be particularly challenging because substances may be in the mix at parties. Be intentional about the invitations you accept this holiday season, especially if you know it may involve substances or social groups that could trip you up.
If you do decide to attend social gatherings with substances, be prepared with a script for how you can politely decline alcohol or other substances. Bring a buddy who is supportive of your sobriety and will serve as your sober companion. Most importantly, be prepared with an escape plan in case you need a way out of an uncomfortable situation.
Seek support
One of the best ways to protect your recovery is to surround yourself with supportive people willing to walk with you on your journey. Whether that's family, friends, colleagues or behavioral health professionals, it’s important to remind yourself that you don’t have to do this alone.
At CTI-OK, we’re ready to be part of your support network. We provide comprehensive behavioral health and substance use disorder treatments that cater to your individual needs. Through a variety of services, including individual and group counseling, we partner with you to determine the healthiest path forward for you.
Reach out to us at CTI-OK.org to learn more about how we can help.
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