By: Rosario B. Zavala, MSW, LCSW, CEAP
The most wonderful time of the year provides you with the opportunity and challenge to operationalize all the tools in the emotional toolbox that you may have gathered from your attendance in our FSAP webinars, and those that you have acquired through your participation in therapy throughout the year.
Holidays are a time of joy, but they can also place multiple emotional, physical, and financial demands that can lead you to feel overwhelmed, anxious, stressed, and depressed. There are also too many expectations as to how the holiday should be or look; either based on your past experiences or on what you imagine they should be.
To care for your mental health during the holidays you must stay true to the basics; get enough sleep, eat with nutrition in mind, rest when tired, and continue to exercise. Remain in therapy! The holiday season is not the time to discontinue meeting with your mental health provider. Do not take a holiday from your anti-depressant or any other medication you are prescribed. Avoid over-imbibing alcohol and other substances. Find alternatives for yourself such as ginger ale or prepare yourself a non-alcoholic drink if you feel that you must have a glass in your hand to toast.
Remember to continue utilizing whatever boundaries you have worked on setting into place this year. Personal boundaries are those limits and rules you set for yourselves within relationships. An individual who has healthy boundaries is one who is able to say ”no” or decline an invitation while still maintaining the relationship with the other individual intact. While some may think that setting limits in relationships is rude or mean-spirited, this is far from the truth. An individual with healthy boundaries is one who values their own opinion, knows their wants and needs, and can communicate them clearly to others.
Practice self-soothing - such as providing yourself with supportive touch techniques. Something as simple as placing your hand over your heart, or simply embracing yourself as if you are giving yourself a hug, can help you find calm. Remember to walk barefoot in your backyard. This grounding technique takes us back to simpler, carefree times and can help you find emotional relief during times of stress.
Take time to relax and connect with your loved ones. Reflect on the year that has passed and all that you have accomplished while you enjoy a cup of hot cocoa or your favorite tea. Continue to engage in self-care, deep breathing techniques, and meditation routines as these will care for your mental health and keep you focused on the present moment. Practice gratitude daily and engage in a self-compassion break when you feel overwhelmed. But most importantly, remember the sentiment in the quote by Thich Nhat Hanh, “Smile, breathe and go slowly” as you move through this season.
The staff at the Faculty and Staff Assistance Program (FSAP) wish you and your family a time of joy, connection, and harmony this holiday season. We are grateful for the support and interest the UM community has shown it's FSAP this past year and look forward to a prosperous new year. Please do not hesitate to contact us at 305-284-6604 whenever you wish to check in, or schedule a consultation.
Click here to read the full Mind and Matter Holiday Edition.
