Managing Your Mental Health During Thanksgiving
 Thanksgiving can have both positive and negative effects on mental health. For some, this time of gratitude and togetherness can help alleviate the depression and loneliness they may have been feeling. A holiday emphasizing kindness and appreciation can help individuals practice gratitude, which has been associated with lowering stress reducing anxiety and improving mood. However, thanksgiving can also pose challenges to mental well-being potentially contributing to feelings of loneliness, being overwhelmed. Additionally, it can create distress in those with eating disorder or substance use issue. Individuals who have recently lost a loved one or who experience trauma may find the holiday especially painful. Others who are alone during this time may struggle with loneliness and isolation. Below are some helpful tips to protect your mental health and hopefully deflect some of the increased stress experienced during this time of the year.
Have a plan
Having a specific plan for what you will do if you feel stressed out, sad, or anxious during the holidays. It could be calling a friend, walking, turning on music, reading, or watching your favorite TV show. The activity is as individual as you are. It’s all about moving towards wellness, being proactive and engaging in self-care, rather than trying to ignore or stuff down emotions, which typically only works so long.
Share the happy memories
The holidays can also be a time of grief as people are aware of loved ones who have passed away. You don’t want to submerge yourself in grief, but it is not useful to just ignore it because you are still going to feel it. Practice reminiscence therapy. The idea is to acknowledge loss and grief but not dwell on the sad memories. Just focus on the happy memories, celebrate that person, talk about them, reminisce, tell stories.
Manage expectations of other people
We can all have the fantasy that everyone is going to have a wonderful time during thanksgiving, but the reality is that there are often tensions in families. You can set your expectations by recognizing certain family members may always be difficult. You can’t control other people, but you can adjust your expectations and reactions, which can be empowering.
Check in with yourself
One way to manage your reactions is to check in with yourself regularly. It is a way to monitor your emotional state and see how you are doing. You can think of it as a mood scale. You rank what you are feeling from one to ten or whatever you decide, you yourself well. The idea is to develop self-awareness this holiday so people can engage in self-care before reaching an emotional breaking or boiling point.
Find a balance between being with others and being alone
It’s perfectly fine to feel unmotivated or drained when attending large gatherings. However, try not to isolate yourself entirely. Consider smaller get-togethers that don’t feel overwhelming.
Connect with community
Loneliness has negative health effects. The holidays can amplify loneliness, especially when people no longer have family or live far away from their families or friends. For people who do not have a network of friends or a support group, try other avenues including churches, volunteering, cultural centers, and many others. You talk to people, interact, and get to feel good about what you are doing.
Breathe
Practice a technique called diaphragmatic breathing to relieve stress and anxiety. It is also known as deep breathing or belly breathing. You can do deep breathing anywhere. People are often on the go during the holidays and will try to power through whatever they need to do. But then it leaves them exhausted. Deep breathing, holding oxygen in your lungs, allows better oxygen exchange. Your blood oxygen goes up. And as soon as that happens, you start to relax.
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