We all picture the holidays as a time for cheer, family gatherings, and maybe even a little too much good food. However, for many, it can be a challenging time, marked by increased stress, anxiety, and loneliness. In an interview with Casey Chambers, a mental health expert from the South African Depression and Anxiety Group (SADAG), we delved into the common mental health challenges faced during the holidays and strategies to cope with them.

The Hidden Struggles

Chambers highlighted that the pressure to maintain a perfect holiday, coupled with financial stress, relationship issues, and grief, can significantly impact mental health.

“The festive season can bring on extra pressure, especially for those who are struggling financially or dealing with loss and grief. The societal expectation of a perfect holiday can be overwhelming, leading to feelings of inadequacy and disappointment,” she explained.

A survey by the American Psychological Association (APA) found that a whopping 38% of people who participated felt more stressed during the holidays. And it gets tougher for people already struggling with mental health issues. The National Alliance on Mental Illness (NAMI) found that 64% of people with conditions like depression felt worse around the holidays.

The Impact on Vulnerable Groups

Chambers emphasized that while anyone can be affected, certain groups are particularly vulnerable during the festive season:

The Elderly: Loneliness and isolation can be especially pronounced among the elderly, particularly those who have lost loved ones or are living alone.

Young Adults: The pressure to succeed academically or professionally, coupled with financial stress and relationship challenges, can take a toll on young people’s mental health.

Individuals with Pre-existing Mental Health Conditions: The added stress of the holiday season can exacerbate existing mental health conditions, making it crucial to have a solid support system in place.

Strategies for Coping

To navigate the challenges of the festive season, Chambers offered the following advice:

  • Get support: Reach out to a counsellor or a family member or friend.  Share with them that you are feeling stressed and anxious and that you are anticipating a difficult festive season. Make sure you have emergency contacts if you need help. Don’t be afraid to pick up the phone to tell someone that you are battling to cope and need support. “The most important thing is to access support, to reach out when you need it, and be intentional about looking after your mental health over the festive season,” adds Chambers.
  • Manage pre-existing mental conditions Be honest with yourself about your mental health. Understand that feelings of depression and anxiety can intensify during the holidays. Remember, it’s okay to feel overwhelmed or sad during the holidays. Put together a mental health safety plan, focusing on self-care that includes activities such as meditation, yoga, or spending time in nature.
  • Avoid unrealistic expectations and focus on what truly matters  Have an honest conversation with yourself, your family and your partner. Discuss your expectations for the holidays, where you’re at financially and mentally, what you are, and are not willing to do, and even what your expectations are around gifts and gatherings.
  • Set boundaries Going to parties and having to engage in conversations with a lot of people can be exhausting after a difficult year. Set time limits and don’t feel pressured to stay if you feel tired and overwhelmed. Make sure you get enough rest.
  • Limit Alcohol Consumption Excessive alcohol consumption can worsen mental health symptoms.
  • Recharge Get enough rest and sleep and make sure that you’re eating well. Schedule days of rest and make time for the things you really enjoy doing.
  • Offer kindness and understanding Reach out to people who are struggling.

“Let’s be mindful of others and offer support during this time,” says Chambers. “A simple act of kindness can make a significant difference in someone’s life.

“By understanding the challenges and implementing effective coping strategies, we can navigate the festive season with greater resilience and well-being. Remember, it’s okay to not be okay, and seeking help is a sign of strength,” Chambers concludes.