By Julia Smith, General Member
The holiday season. Full of joy and cheer. We are fed this message constantly by those around us and the media, but this reality is far from the truth for many. The holiday season can exacerbate pre-existing mental health conditions and increase the likelihood of those pre-dispose. External factors range from drastic schedule changes and the feelings of needing to impress family members to increased alcohol consumption, which are to blame for the increase in poor mental health around the holiday season.
A study conducted by the National Alliance on Mental Health Illness (NAMI) study showed that 64% of people with mental illness report holidays make their conditions worse. Ken Duckworth, NAMI’s medical director, called this statistic a warning call to action, stating, "What the survey shows is a tremendous need for people to reach out and watch out for each other in keeping with the spirit of the season.”
Being particularly mindful of children and youths' wellbeing during this ‘triggering” time is also imperative, as the highest rates for child/youth psychiatric hospitalizations occur from November to January. For many adults, rates of drinking alcoholic beverages increased drastically, and death rates related to alcohol consumption increased. Holiday traditions create social pressure to drink, coupled with the fact that alcohol is often given as a gift, placing over 6 million Canadians who self-identified as meeting the criteria of “substance abuse/ addiction” in an incredibly vulnerable situation.
Although it is impossible to put an end to the worrying increase of mental health conditions around the holidays, implementing strategies and knowing what to do if you notice yourself or someone around you’s mental health declining.
1- Check in with yourself and those around you regularly. Take a moment to reflect, and ask yourself ( or others), “How am I feeling?” and “Is there anything I need to do for myself?”. You know what your body and mind need, so validate that!
2- Manage Holiday Expectations by not “building” up the excitement to a point of disappointment, should what you were hoping for not happen. Through practicing gratitude, you may begin to feel more relaxed and content.
3- Think ahead, and try to avoid known “triggers” that cause your mental wellbeing to spiral.
4- Create a plan of action so you know what to do in mentally/ emotionally tricky situations. For many, a change in the usual schedule can cause anxiety and worry, but by creating a plan, you are helping to mitigate much of the uncertainty that comes with unstructured times.
5- Understand that you can say no. At a time when so much can be asked of you by those around you, setting concrete boundaries to not overwork yourself is imperative.
For more information, familiarize yourself with the resources below:
Government of Canada, Statistics Canada. “Dry February, You Say?” Statistics Canada, 2 Feb. 2023, www.statcan.gc.ca/o1/en/plus/2877-dry-February-you-say
“Maintaining Mental Health during the Holiday Season.” NAMI California, 21 Nov. 2022, namica.org/blog/handling-stress-during-the-holiday-season
“The Most Difficult Time of the Year: Mental Health during the Holidays.” NAMI, www.nami.org/Blogs/From-the-CEO/December-2021/The-Most-Difficult-Time-of-The-Year-Mental-Health-During-the-Holidays