Caring For Your Mental Health During The Holidays

Make A Plan For Social Gatherings

 

While the holidays can be a great time to reconnect with family and friends, it’s easy to feel overextended when schedules fill up with events and travel. Plus, these gatherings may bring together family and friends with conflicting ideas and opinions, which can be hard to navigate. Try these tips to help reduce or prevent anxiety around seasonal gatherings:

• Schedule in free days on your calendar and stick to them.
• Prioritize the events you’re invited to or want to host, and don’t be afraid to say no if attending would be hard on you or your family.
• Agree ahead of time to set aside differences for another time or remove yourself from a conversation if it’s getting too tense.
• Focus on the positives of the event and those around you.

 

Manage Your Holiday Expectations

 

It’s natural to want a picture-perfect holiday. Unfortunately, the reality is never quite picture-perfect, but that doesn’t mean it’s not wonderful in its own way. These tips can help you maintain realistic expectations, so you aren’t disappointed:

• Take a break from social media. You’re likely comparing your holiday to a curated look at someone else’s. Taking a break can help you appreciate your holiday for what it is without falling into a comparison trap.

• Stay flexible. Expect things not to go according to plan so you don’t feel as stressed when last minute changes arise. 

• Volunteer or donate to charities or families in need. This may help offer some perspective that a holiday doesn’t need to be perfect to be meaningful.

• Appreciate the moment instead of thinking about what you wish was happening. For example, maybe you didn’t get a picture of your child before they got food on their cute outfit, but a picture of them with a happy, pie-covered face could be just as adorable.

• Expect delays and long lines when traveling. This is a popular time of year for travel so roads and airports will be busy. Don’t let bad traffic or a lost bag ruin your time. Take a deep breath and, as we said before, stay flexible.

 

Keep Health Top Of Mind

 

This time of year can bring along many obstacles to good health. Shorter days and colder weather can affect your mental health and frequent gatherings during sick season increase the risk for illness. Plus, taking in more sugar, salt, and alcohol at parties can be hard on your body. Try these tips to help you take care of your health:

• Take time to get outside, even if it’s cold. Natural sunlight along with regular exercise, good sleep, and a diet rich in vitamin D can help ease the effects of seasonal mood disorders and other mental health issues.
• Wash your hands regularly to prevent sickness and avoid attending parties if you’re feeling unwell so you don’t spread an illness to others.
• Bring a healthy option to parties so you know there will be something nutritious to snack on. 
• Between events, try to stick to nutrient rich foods as much as possible to balance out the holiday indulgences.
• Follow the recommendation from the Centers for Disease Control and Prevention (CDC) that says adults who choose to drink should limit themselves to two drinks or less per day for men or one drink or less per day for women.

 

Don’t Overextend Your Finances

 

Over the last couple decades, studies have shown that Americans spend significantly more on retail in November and December than they do the rest of the year. While we all want to have a happy holiday, it’s important to be aware of what you’re spending so you don’t overextend your family’s finances or add to existing debt. Here are some tips to help you avoid financial stress during the holidays:

• Set a budget and stick to it. You can even have a budget buddy to help you stay on track.

• Set reasonable expectations with your children. If they’re at an age where they can understand, talk to them about the financial responsibility and other ways you can make the season special.

• Start a family gift exchange. This way you can spend more thoughtfully on one person instead of buying presents for everyone.

• Give your time, talents, or services. A night of babysitting, an afternoon helping in the garden, or helping with house cleaning can sometimes be more valuable to someone than a physical gift.

• Make unique gifts at home. Knowing you took the time to create something from scratch can mean more than spending a certain amount.

• Host a potluck instead of cooking for a large group. It’s fun to host loved ones in your home, but it can get pricey. Having everyone bring a dish they love can help spread out the cost.

 

Acknowledge Your Grief

 

The holidays can be a difficult time for many who may be missing loved ones who have passed, whether recently or not so recently. It’s important for your grieving process and mental health to acknowledge what you’re feeling and process it in whatever way feels best in that moment. For example, you could:

• Sit out traditions that feel too painful. Maybe you can try again next year or create a new tradition altogether.

• Share stories about the person you lost. This can help keep their memory alive and ensure they are part of your holiday.

• Talk to people you trust about how you’re feeling. If you need to step back from big events because you don’t feel up to participating, let your loved ones know. They will likely understand and encourage you to take care of yourself first.

• Talk to a mental health professional. They can help you process your feelings of grief and loss and navigate this tricky time of year. 

 

Finding Help

 

If you need support, Anthem has resources available to help:

• For those with an Employee Assistance Program (EAP) through Anthem, you can find professional, confidential counseling for you and your household members, including a set number of visits per issue per year at no extra cost. To begin, log in at anthembluecross.com/eap. *
• The EAP through Anthem also has self-paced resources to help you with stress, anxiety, and grief. You can also connect with a financial expert for advice.
• To learn more about how your Anthem plan supports mental health, log in to anthembluecross.com or the Sydney^SM Health app or call the Member Services number on your health plan ID card.

 

 

Sources:

Centers for Disease Control and Prevention: About Moderate Alcohol Use (May 15, 2024): cdc.gov.

USA Facts: How much money do Americans spend on holiday shopping? (December 8, 2023): usafacts.org.

Mayo Clinic Health System: Grief and loss throughout the holiday season (November 28, 2022): mayoclinichealthsystem.org.

 

* These services are specific to those with an EAP through Anthem or an Anthem health plan. Similar services may differ with other health insurers or EAP providers. 

 

Online counseling is not appropriate for all kinds of problems. If you are in crisis or have suicidal thoughts, it’s important that you seek help immediately. Please call 988 (National Suicide Prevention Lifeline) and ask for help. If your issue is an emergency, call 911 or go to your nearest emergency room.

 

EAP products are offered by Anthem Insurance Companies, Inc.

 

Sydney Health is offered through an arrangement with Carelon Digital Platforms, a separate company offering mobile application services on behalf of your health plan. 

 

 

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