Mental health + the holidays

A blog post from the DSST DEI team.

A National Alliance for Mental Health study showed that  64% of people with mental illness report holidays make their conditions worse. For individuals and families coping with mental health challenges, the holiday season can be a lonely or stressful time, filled with anxiety and/or depression.

Here are some suggestions for how you can reduce stress and maintain good mental health during the holiday season:

• Be kind to yourself! Recognize what your triggers are to help you prepare for stressful situations. Is shopping for holiday gifts too stressful for you? What is making you feel physically and menally agitated? Once you know this, you can take steps to avoid or cope with stress. 
• Manage your time and don’t try to do too much.
• Prioritizing your time and activities can help you use your time well. Making a day-to-day schedule helps ensure you don’t feel overwhelmed by everyday tasks and deadlines. It’s okay to say no to plans that don’t fit into your schedule or make you feel good.
• Be realistic. Even pre-pandemic, the happy lives of the people shown in those holiday commercials are fictional. We all have struggles one time or another and it’s not realistic to expect otherwise. Sometimes, it’s simply not possible to find the perfect gift or have a peaceful time with family. (Yes, even Zoom family gatherings can be stressful!)
• Set boundaries. Family dynamics can be complex. Acknowledge them and accept that you can only control your role. If you need to, find ways to limit your exposure.
• Practice relaxation. Deep breathing, meditation and progressive muscle relaxation are good ways to calm yourself. Taking a break to refocus can have benefits beyond the immediate moment.
• Exercise daily. Schedule time to walk outside, bike or join a dance class. Whatever you do, make sure it’s fun. Daily exercise naturally produces stress-relieving hormones in your body and improves your overall physical health. 
• Set aside time for yourself and prioritize self-care. Schedule time for activities that make you feel good. It might be reading a book, going to the movies, getting a massage, listening to music you love, or taking your dog for a walk. It’s okay to prioritize alone time you need to recharge. 
• Eat well. With dinners, parties, and cookie trays at every turn, our eating habits are challenged during the holiday season. Try to maintain a healthy diet through it all. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit is the foundation for a healthy body and mind. Eating well can also help stabilize your mood.
• Get enough sleep. 
• Spend time in nature. Studies show that time in nature reduces stress. Need to break away from family during a holiday gathering? Take a walk in a local park.

Here are some fun self care activities to do with the family! 

12 Festive Holiday Self-Care Night Ideas

Create a Family Self Care Plan 

Headspace- Guided Meditation 

30 Days of Grateful Challenge

Celebrating & Coping with the Holidays slide deck  

We hope that you can use some of these wonderful wellness tips while on break, because taking care of yourself and loved ones during the holidays is extremely important. To add on to the suggestions mentioned above, we asked some of our AMAZING DSST staff how they managed the busy holiday season and here is what we found out:

How do you manage the busy holiday season?

The holidays are a really busy time, but I try to focus on the people I am around and the joy that they bring. Even if I am stressed out, which is typical this time of year, I take things one step at a time and remind myself that those moments will pass. 

-Guillermo V. ELD Teacher Elevate HS

To manage the busy holiday season I do a couple of things.  First, I try to plan/organize as much as possible as early as possible.  Second, SELF CARE!!!  I always incorporate alone time into my holiday schedule so that I can decompress. 

-Alysyn M. Math Teacher GVR HS

I prioritize my self-care during the holidays by giving to myself! I prioritize spending time doing things I love most - crocheting, crafting, playing video games, reading, and watching all the TV shows I haven't caught up on yet. 

-Sierra G. Dean at College View HS

During this time of year, I take a lot of joy from belting out holiday tunes and indulging in all of the delicious treats. I try to time to reflect on the year and name all that I am grateful for to build up energy for the new year to come.

-Jenny Bienkowski, Front Office Manager at Byers

I am an archer, snowboarder, adrenaline junkie, spend time with my 4-legged kiddos, and am a firm believer that nature is the best remedy for my physical and mental health! I also take time to enjoy the ambiance of the holiday. I also take time to ensure I remember the spirit of the holiday and honor it - spend time with friends and family, quality time, just honoring their presence in my life. I have been going to the Denver Center for Performing Arts to watch the Nutcracker every year, since I was 5 years old, with my father. Love the holidays!

- Marissa Chaney Manríquez, Special Education Teacher at College View HS

First, I make mental notes when my family says they want something.  Then I buy little things all year long and store them, so I'm not broke in December trying to shop at Christmas shops.  If I get to Christmas and need to get something....it's a $20-25 visa gift card. People LOVE money.  This way I can fully enjoy my holiday time off.

JY, Cole MS Math Teacher