The holiday season is a time of joy, togetherness, and celebration. Yet, for many, it can also bring feelings of stress, loneliness, and emotional overwhelm. As mental health practitioners, we understand the complexities of this season and how it can impact emotional well-being. We invite you to join us to explore practical ways to support mental health and build resilience during this festive yet demanding time.

Understanding Holiday Stress

The holidays often come with high expectations, whether it’s creating the perfect gathering, managing financial strain, or navigating challenging family dynamics. Research indicates that high-stress periods, like the holiday season, can exacerbate mental health challenges such as anxiety and depression (APA, 2022). Women, in particular, may experience heightened stress during this time due to gendered expectations and financial strain (Hodge et al., 2024). Awareness of these factors is crucial to effectively manage holiday stress.

Tips for Maintaining Mental Wellness:

1. Set Realistic Expectations: The pressure to create picture-perfect holidays can lead to stress and disappointment. Focus on meaningful connections rather than idealized scenarios. Gratitude interventions, such as reflecting on positive experiences, can help mitigate the effects of high expectations and boost mental health (Davis et al., 2016).

2. Practice Mindfulness: Engaging in mindfulness breathing meditation has been shown to improve psychological well-being and reduce stress (Kusman et al., 2022). Take a few minutes each day to focus on your breath, grounding yourself in the present moment.

3. Manage Financial Stress: Financial concerns are a common source of holiday anxiety. Creating a budget and sticking to it can help alleviate this stress. Women may face unique challenges in this area, particularly if they are balancing caregiving and work responsibilities (Hodge et al., 2024).

4. Utilize Support Networks: Building connections with others is critical for mental health. Platforms such as the "E Woman" app provide opportunities for women to share their experiences, find encouragement, and reduce feelings of isolation during the holiday season (NASDAQ OMX Corporate Solutions, 2021).

5. Balance Giving and Receiving: While generosity is a hallmark of the season, it’s important to avoid overcommitting your time or energy. Prioritize self-care and communicate your boundaries clearly.

Building Resilience Through Gratitude and Reflection

Gratitude practices can foster resilience and improve overall well-being during stressful times. Research shows that gratitude interventions, such as keeping a gratitude journal, are effective in enhancing mental health and creating a positive outlook (Davis et al., 2016). Reflecting on small joys and expressing appreciation can transform stress into an opportunity for growth.

Spiritual Reflection: Advent in Focus

The Advent season reminds us to pause, reflect, and prepare for renewal. This tradition emphasizes waiting, watching, rejoicing, and beholding—principles that align with mindfulness and gratitude practices. Engaging with the Advent video series (“In the Waiting We Watch”) provides a meaningful way to connect spiritually and reduce holiday-related stress (Calvary Church, 2024).

Looking Ahead

December is also a time to reflect on the past year and set intentions for the future. By combining research-backed strategies with spiritual and emotional reflection, we can approach the holiday season with resilience, hope, and joy.

For Mental Health Practitioners

As practitioners, the holiday season is an opportunity to support clients in navigating challenges and building resilience. Consider:

• Sharing resources on mindfulness and gratitude practices.

• Encouraging clients to connect with online or community support groups.

• Facilitating discussions about setting boundaries and managing expectations.

Southwest Therapeutics: Supporting You Through the Holidays

At Southwest Therapeutics, we recognize the unique challenges individuals and families face during the holiday season. Using evidence-based strategies highlighted in "Embracing Resilience and Mental Wellness During the Holiday Season," we provide tailored support to help navigate stress, anxiety, and overwhelming emotions.

If you or someone you know needs compassionate support to navigate the holidays, Southwest Therapeutics is here to help. Reach out to us:

• Phone: 575-936-4227 (Office) or 575-519-8579 (After Hours)

• Email: [email protected]

• Address: 1419 Santa Barbara St, Deming, NM 88030

Let’s make this season one of connection and healing, transforming challenges into opportunities for growth.

References

American Psychological Association (APA). (2022). Holiday stress statistics. Retrieved from https://www.apa.org

Davis, D. E., Choe, E., Meyers, J., Wade, N., Varjas, K., Gifford, A., Quinn, A., Hook, J. N., Van Tongeren, D. R., Griffin, B. J., & Worthington, E. L. (2016). Thankful for the little things: A meta-analysis of gratitude interventions. Journal of Counseling Psychology, 63(1), 20-31. https://doi.org/10.1037/cou0000107

Hodge, L., McIntyre, H., Morley, C., Briese, J., Clarke, J., & Kostecki, T. (2024). “My anxiety was through the roof”: The gendered nature of financial stress and its impact on mental health and well-being for women when undertaking social work placements. Affilia, 39(3), 499-516. https://doi.org/10.1177/08861099231225228

Kusman, I., Komariah, M., & Kurnia, H. Y. (2022). The effect of mindfulness breathing meditation on psychological well-being. Holistic Nursing Practice, 36(1), 46-51. https://doi.org/10.1097/HNP.0000000000000464

NASDAQ OMX Corporate Solutions. (2021). New 'E Woman' app helps women connect, manage stress during holidays and every day: Boosting women's mental health via an online women support group is the purpose of new social networking platform. NASDAQ OMX Corporate Solutions, Inc.

Calvary Church (2024). In the Waiting We Watch [Playlist]. Retrieved from https://www.youtube.com/playlist?list=PLAu-TGAb9kQUrHdaFYib26WnO_cllQ3BD