Holiday Mental Health

Holiday Mental Health. The holiday season is often portrayed as a time of joy, togetherness, and celebration. However, for many individuals, it can also be a period of heightened stress, anxiety, and loneliness. Balancing the demands of gift shopping, festive preparations, and social gatherings can take a toll on our mental health. In this article, we will explore the importance of holiday mental health and provide tips on how to nurture it during this special time of the year.

The "holiday blues" refer to a temporary state of sadness, anxiety, or stress that many people experience during the holiday season. Several factors contribute to these emotions, including increased financial pressure, family expectations, and the absence of loved ones. These feelings are valid and common, and it is crucial to recognize them and address them in a healthy way. 

Healthy Ways to Prioritize Your Mental Health

• Set Realistic Expectations. One of the leading causes of holiday stress is setting unrealistic expectations. Don't aim for perfection; instead, focus on creating meaningful experiences. Recognize that every family gathering doesn't need to be like a Hallmark movie. Embrace the imperfections, and you'll likely find that it's the genuine moments that bring the most joy.
• Budget Wisely. Financial stress can be a significant contributor to holiday anxiety. Make a budget for gifts and celebrations and stick to it. Remember that the value of a gift isn't determined by its price tag. Consider alternatives like homemade gifts or acts of kindness to show your love and appreciation.
• Practice Self-Care. Amid the hustle and bustle of the holiday season, it's easy to neglect self-care. Ensure you get enough rest, eat well, and maintain a regular exercise routine. Incorporating mindfulness and relaxation techniques into your daily schedule can help reduce stress and keep your mental health in check.
• Seek Support. If you're feeling overwhelmed or struggling with holiday-related anxiety or sadness, don't be afraid to seek support. Talk to a trusted friend or family member about your feelings. Sometimes, sharing your emotions can provide relief and a fresh perspective. If your emotional state becomes too burdensome, consider reaching out to a mental health professional.
• Embrace the Spirit of Giving. One of the best ways to uplift your spirits is by giving to others. Engage in acts of kindness, volunteer your time at a local charity, or donate to a cause that is close to your heart. Helping others not only spreads joy but can also provide a sense of purpose and fulfillment.
• Plan for Alone Time. While the holidays often involve gatherings and social activities, it's essential to plan for some alone time if you're an introvert or if the hustle and bustle becomes overwhelming. It's perfectly okay to step away for a moment of solitude to recharge your mental batteries.
• Communicate Openly. Communication is key to maintaining healthy relationships during the holidays. Be open with your family and friends about your boundaries and needs. Share your concerns and feelings and listen to theirs as well. A culture of open and honest communication can reduce tension and promote a supportive atmosphere.

The holiday season should be a time for joy and connection, but it's also an occasion when mental health challenges can intensify. By setting realistic expectations, practicing self-care, seeking support when needed, and embracing the spirit of giving, you can nurture your mental health during the holidays. Remember that it's okay to experience the holiday blues, and it's crucial to take steps to care for yourself during this time. In doing so, you can make the holiday season a more enjoyable and mentally healthy experience for yourself and those around you.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Healthy Holidays

I thought with social gatherings being limited this year, it would be easier to avoid the holiday treats that seem to be my seasonal downfall. I was wrong, sort of. Even though I have not attended as many in person functions this year, I am guilty of baking more on my own. My social media news feeds are filled holiday food posts, from fancy new finger foods to a twist on an old favorite. I am bombarded with temptation from every direction and apparently, I am not alone. Statistica (2019) reported a more active lifestyle and weight loss as being at the top of resolutions each year.

While Thanksgiving and Christmas gatherings may look different this year, many are like me and will still bake their favorite holiday dishes. As warm and fuzzy as comfort foods make us feel, it is important to remember there may be fewer mouths to feed; and while it is tricky to stay on a healthy path during the holidays, it is not impossible. If you are like me and struggle to eat healthy and stay active during the holidays, be sure you keep the challenges this year has added in mind. However, all hope is not lost, there are a few healthy holiday tips that may help you avoid becoming a New Year’s resolution statistic. 

Moderation, modification, and movement may be your best friends this holiday season. Moderation is an essential part of enjoying the tastes you crave while maintaining a healthy goal. Go ahead, enjoy the dressing or potatoes you have looked forward to for months or eat a piece of the pie you only bake once a year. Just be sure you do not to eat the entire pie. In other words, do not try to avoid the temptation, that is an uphill battle. Instead, allow yourself to indulge a little (in moderation).

Likewise, if your holiday meal went from a gathering of thirty to a gathering of four, modify what you cook so you are not facing an overabundance of leftovers. In addition to modifying the amount of food, you may also want to try your favorite dish with a healthy twist. You may be surprised at how delicious a healthy substitution can taste! The American Heart Association (2020) recommends these simple substitutions:

• Instead of 1 cup of whole milk, try 1 cup of skim milk plus one tablespoon of liquid vegetable oil.
• Instead of 1 cup heavy cream, use ½ cup low-fat yogurt.
• Instead of unsweetened baking chocolate (1-ounce), try 3 tablespoons unsweetened cocoa powder.
• Instead of sour cream, use an equal amount of Greek yogurt.
• Instead of 1 cup sugar, try ¾ cup plus one tablespoon of honey.

Finally, make sure you stay moving. Focus on little movements throughout the day, like vacuuming or playing catch with your children; staying physically active does not mean you need to run a marathon every day, being conscious of little adjustments can make a big difference. If stress is a part of your holiday season, try going for a short walk. A 30-minute walk will provide a boost of energy and the endorphins released will improve your mood and lower your stress levels.

Whether you want to stay healthy or want to head in a healthier direction during the holidays, small changes may be just what you need, just remember the three m’s, moderation, modification, and movement.

The Rains County Texas A&M AgriLife Extension Office wishes you a happy and healthy holiday season. If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. Follow Rains County AgriLife on Facebook for additional information and upcoming events.

References:

American Heart Association. (2020). Smart Substitutions to Eat Healthy. https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/smart-substitutions-to-eat-healthy

Statistica. (2019). America’s Top New Year’s Resolutions for 2020. https://www.statista.com/chart/20309/us-new-years-resolutions-2020/

Holiday Stress (and Making Memories)

As the temperature drops and we officially move into holiday season, many are looking forward to the decorations, gatherings, meals, and time with family and loved ones. However, the joyful side of the holidays is often accompanied by the not so joyful side, stress and depression. The pressures associated with the holidays can be overwhelming and have a negative effect on your health. 

If you are looking for ways to make your holidays less stressful and more joyful, the Mayo Clinic (2019) suggests several helpful tips to prevents stress and depression from taking over. For most, holiday memories are associated with loved ones and generate feelings happiness; however, for some, this happiness can be accompanied by feelings of sadness and grief. If you are saddened during this time of year, acknowledge your feelings and allow yourself time to accept them; you are not required to be happy simply because of societal expectations. It is healthy to feel grief. It is also healthy to accept the absence of loved ones and focus on happy memories or making new memories. Reach out to positive friends and family members to may ease the weight you may be feeling.

Stress and depression are also connected to our own expectations of what the holidays should be. If you find yourself overwhelmed by your idea of the holidays, take a step back and re-evaluate the things you hold as important. Be realistic in your idea of the holidays, try not to expect too much or attempt to do more than you are capable. Scaling back gatherings and expectations can bring forth new traditions and restore your holiday delight. Additionally, the Mayo Clinic address budgeting and time management as ways to ease holiday strain. 

The holidays can be exhausting. It is important to find a healthy balance so you can focus on the things that make you happy. If you are looking for a way kick off a happy holiday mood, join me on Friday, November 1st at the Ben E. Keith Community Room in Commerce for Making Memories, the annual holiday craft, goodies, decor, and more program. The program will begin at 9:30 am and usually lasts about two hours. Local volunteers are preparing a full lineup of holiday demonstrations including festive crafts, tasty treats, budget friendly gifts, and home decor. Attendees may enjoy a variety of refreshments while following along with presenters in their copy of the project booklet. Tickets are $5.00 and may be purchased in advance at the Hunt County Extension Office.

If you have questions, concerns, or just want to chat, please feel free to call (903) 455-9885, email Sarah.Latham@ag.tamu.edu, or come by the Hunt County Extension office, 2217 Washington Street, Greenville, Texas 75401. You may also read more about this and many more topics on my blog, http://agentsarah.blogspot.com/.  For additional information on area issues and events, follow us on Facebook, by simply searching for Hunt County AgriLife. 

References:

Mayo Clinic. (2019). Stress, depression and the holidays: Tips for coping. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

Making Memories Flyer: