How to Prioritize Your Mental Health this Holiday Season

Holidays are intended to be an upbeat time that bring joy, laughter and happiness. As we age, this time of the season may be marked with less desirable feelings than those mentioned above. If you’re one that is feeling less than jolly about the holidays, you’re not alone. Last year, two-thirds of Americans reported an increase in stress during the season of supposed merriment. Whatever you’re dealing with: isolation, loss of loved ones, financial struggles, sundowning, or a combination of multiple stressors. I want you to know the holiday blues don’t have to get the best of you! Below, you can find practical ways to prioritize your mental health this holiday season.

Venture Outdoors

If winter weather and mobility permits, take a brisk walk to start your day, or simply sit outside to get some fresh air and natural light. Even if the day is cold or cloudy, the outdoor light can boost your mood, especially if you go out within the first two hours of your day. And if cold weather is keeping you indoors more than you’d like, prioritize projects around the house to help you feel productive and accomplished.

Maintain Healthy Habits

Despite holiday disruptions, try to stick to a daily routine that includes moderate exercise, a healthy diet, limited screen time and adequate sleep. Limit alcohol consumption, especially if you are feeling sad or have health issues that make drinking inadvisable.

Stay Connected

To combat loneliness, reach out to long-distance loved ones with phone calls, letters and holiday cards. Spend time with local friends and family whenever possible, even if it’s just for a cup of coffee. You can also attend activities at your local ArchWell Health center to connect with other older adults in your community.

Accept Your Feelings 

As the days get shorter, many of us experience sadness, grief or stress. You might even feel all those things alongside happier emotions. Try to acknowledge and accept the way you feel rather than judging your emotions with “shoulds” or “oughts.” It’s OK to have complicated feelings about the holidays. There are nationwide support services if you call or text 988. You can also reach out to your Archwell Health Social worker for assistance with connecting to local support.

Help Others 

Volunteering is a great way to help others while lifting your mood at the same time. Whether you serve holiday meals at a food bank, support a neighbor in need, or help a less fortunate family; there are countless ways you can make a difference. Local schools, hospitals or places of worship are great places to inquire about volunteer opportunities. you can also connect with AmeriCorps Seniors or contact 211 for additional leads.

Honor Loved Ones No longer Here

If you feel the loss of loved ones more acutely over the holidays, consider ways to honor the time you had with them. Dust off and set out pictures or items that represent our loved ones, lighting a candle in their honor, or continuing another meaningful family tradition. You can also create your own personal remembrance ritual. These practices can help you feel connected with your loved ones and keep their memory alive.

Adjust Your Expectations

As we get older, holidays don’t look the same as they used to—and they typically don’t follow the format of a Hallmark movie. Try to be realistic about the holidays in your current season of life. Cherish your memories of the past, but be ready to embrace new traditions as well.

Talk With Your Healthcare Provider 

Sometimes, what seems like a case of the holiday blues can mask a more serious condition like seasonal affective disorder (SAD). This type of depression is related to changes in daylight hours, not the calendar. Symptoms of winter-onset SAD may include oversleeping, overeating, social withdrawal and feelings of hopelessness. If you or your loved ones think you may be clinically depressed, contact your healthcare provider to discuss a personalized treatment plan.

Tips for Managing Sundowning in Winter

If you’re living with Alzheimer’s or dementia, the winter holiday season can pose additional challenges. Sundowning—increased confusion as day turns to night—may get worse in winter because there are fewer hours of daylight, plus darkness falls earlier in the day. This can disrupt the body’s natural sleep-wake cycle, leading to sleep problems and winter blues.

Try these tips to help prevent sundowning this winter:

Stick to your sleep schedule. Go to bed and get up at the same times all year round. Avoid late afternoon naps, which can interfere with nighttime sleep and cause confusion when you wake up in the dark.

Let the light in. Before it gets dark on winter evenings, make sure your home is well lit. This can help you transition from day to night and adhere to your regular bedtime. Good lighting can also minimize shadows that lead to confusion and agitation.

Reduce evening stimulation. Doing chores, watching TV or listening to loud music may be too stimulating in the evening. Instead, engage in activities that you find soothing and enjoyable, such as looking at pictures or listening to calming music.

A Word from ArchWell Health

Though the winter holidays bring their share of challenges, there’s hope for brighter days ahead. ArchWell Health is here to support your physical and mental health in every season with superior primary care, nutrition education, community events and much more. Call your local ArchWell Health center today, or schedule a new member appointment online.