Holiday Survival Guide: Keeping Your Mental Health Merry and Bright

The holidays—filled with bells, presents, and family gatherings—are often described as the most wonderful time of the year. But for many, they can also be overwhelming, hectic, and even triggering, bringing feelings of anxiety, sadness, or painful flashbacks.

If you’ve ever found yourself feeling frazzled, lonely, or on edge during the holiday season, know that you’re not alone. While the holidays can be challenging, there are ways to navigate them without losing your mental health. Here are some practical tips to help you make it through:

1. Cope Ahead

Marsha Linehan, creator of Dialectical Behavior Therapy (DBT), introduced a helpful strategy called ABC PLEASE for emotional regulation. Here’s how it works:

• A: Accumulate positive emotions.

• B: Build mastery by engaging in activities that make you feel competent.

• C: Cope ahead by planning and rehearsing your responses to stressful situations.

PLEASE reminds us to take care of our physical health:

• Treat illness,

• Balance eating,

• Avoid mood-altering substances,

• Balance sleep, and

• Get regular exercise.

For example, if family gatherings tend to bring up comments that make you feel insecure (like questions about your relationship status), try building yourself up beforehand with activities that bring you joy—like listening to your favorite music or working on a creative project. You can also imagine yourself calmly navigating these moments by rehearsing responses or even planning to step away when needed.

2. Combat Loneliness with Connection

For those feeling lonely during the holidays, this can be a time to intentionally reach out to the people who make you feel valued and cared for. If that’s not an option, focus on doing something just for yourself—whether that’s starting a new book, trying a hobby you’ve been curious about, or treating yourself to an experience you’ll enjoy. Remember, self-care is valid and powerful.

3. Allow Your Feelings to Exist

It’s normal to feel a range of emotions during the holidays, from joy to grief to frustration. The key is to allow yourself to feel those emotions without judgment. Remind yourself that feelings are temporary—they ebb and flow like waves. Giving yourself permission to feel can take away some of their intensity.

4. Have a Safety Plan

If you’re struggling, especially with past trauma or mental health concerns, it’s important to plan ahead with your clinical team. Keep crisis numbers handy, ensure you know how to access support if needed, and create a personalized safety plan to help you stay grounded if things feel too overwhelming.

You’re Not Alone

Many people find the holidays difficult, even if it seems like everyone else is filled with holiday cheer. It’s okay to struggle, and it’s okay to need extra support during this time. The most important thing is to keep going, one moment at a time.

Take a deep breath, remind yourself you are capable, and trust that you can make it through.

From all of us at Just Keep Breathing Mental Health Counseling Services PLLC, we wish you peace and strength this holiday season.

Happy Holidays!

With care,

♥️ Diana Harman