How To Navigate Holiday Stress & Family Conflict

The holidays are supposed to be a time of joy, love, and peace. But for many of us, the stressors of the holiday season get in the way of merry making.

From buying gifts, attending holiday parties, and dealing with family conflicts, the holidays can be tough to get through unscathed. We don’t have the official handbook on navigating holiday stress (and family drama), but these tips from our team can help you manage holiday stress without losing your mind.

Holiday Stress Tips

CREATE A BUDGET… AND STICK TO IT.

There may be many things we want to do and people we want to please around the holidays. But when it’s all said and done, our bank account doesn’t give a hoot about the holiday spirit. So how do we manage our financially-triggered holiday stress and stay within our budget?

Before filling up your holiday calendar or shopping cart, sit down and create a budget you can stick to,” says Rachel Jumonville, PA-C, a bonmente provider. “Following a budget doesn’t mean you have to skimp on gifts. It might mean being mindful of spending, getting creative with gifts, or scaling back on some of your party plans.”

And if you’re feeling guilty about saying no to people or not buying a gift for your great-uncle Bob, don’t worry! Putting your needs first during the holiday season is okay, and the people who love you will understand.

TAKE PLENTY OF MENTAL BREAKS & ME TIME.

One of the best ways to manage holiday stress is to take regular mental breaks. Step away from the holiday bustle for a few minutes here and there to clear your head. These little check-ins help you decompress and offload some of the chaotic energy that comes with the season, making you better equipped to handle stress when it comes.

If you’re feeling especially stressed, take a quick walk or do some simple exercises to get your blood flowing. It’s amazing what a few jumping jacks can do… If the family conflict starts to heat up, give yourself permission to walk away and take a few deep breaths.

SET REALISTIC EXPECTATIONS & BOUNDARIES.

The holidays are a time when family dynamics can come into sharp relief. If you dread spending time with certain family members or friends, set some expectations and boundaries. For instance, if you know that nosy Aunt Susie will pry into your love life or that Uncle Ralph will have one drink too many and talk politics with anyone who will listen, mentally prepare yourself ahead of time. Then, communicate your needs and limits clearly and firmly.

This doesn’t mean you have to create a big drama – in fact, setting boundaries can help everyone enjoy the season with less of it. And that’s something everyone can be thankful for. Set realistic expectations to avoid feeling overwhelmed and disappointed. And by maintaining boundaries, you can protect your time, energy, and generosity before other people or triggers have a chance to take advantage of it.

How to navigate holiday stress

REMEMBER, YOUR MENTAL HEALTH TEAM IS JUST A CLICK AWAY.

Telepsychiatry is a flexible and convenient option if holiday stress or family conflict is becoming too much to handle on your own. At bonmente, our team is experienced in helping people healthily manage their stressors and other mental health concerns that can be especially triggering this time of year. For this reason, we offer extended hours and Sunday appointments so that you can get help and support when you need it. We’re here for you.

The Seasons Are Changing, But Your Mood Doesn’t Have To

Have you noticed that beautiful sunset you enjoyed all summer now takes place around 6:00 PM? The seasons are changing, and the season of sunshine is slowly slipping away, trying to sneak off without us noticing. It’s dark when you wake up and dark when you get out of work. Your brain and body can’t seem to figure out what time is it again? The temperatures are cooler,  and this lack of sunshine can really impact the way you feel.

NOTICE A DIP IN YOUR MOOD WITH SEASONAL CHANGE? YEP, LOTS OF US DO.

“Seasonal Affective Disorder (SAD) affects 15 million adults or 7.1% of the U.S. population,” said Ana Jimenez, PA-C, of bonmente. “You don’t have to live in sub-zero climate to experience symptoms of SAD. It can happen right here in sunny California.”

WHAT IS SEASONAL AFFECTIVE DISORDER?

Seasonal affective disorder (SAD) is a form of depression closely linked to changes in the seasons, and it can make you feel like you’re in a constant state of gloom. But there’s no need to let your mood take a nose-dive just because the seasons change. There are ways to overcome SAD and keep your spirits high all year.

If you feel down or depressed for no apparent reason during the fall or winter months, you may suffer from seasonal affective disorder. While the exact cause of SAD is unknown, it is believed to be related to a disruption in the body’s circadian rhythm – the natural 24-hour cycle that regulates our sleep-wake cycle.

People with SAD may have difficulty adjusting to shorter days and less sunlight. For this reason, SAD usually hits people the hardest in the fall as the days get shorter and continue into the winter. For some people, SAD can also occur in the spring or summer, although this is less common.

HOW CAN I TELL IF I HAVE S.A.D.?

There are a few key signs that you might be suffering from SAD.

  1. How is your energy level? Do you feel more tired or less motivated than usual?
  2. Has your mood been shifting recently? Are you feeling more down or irritable than normal?
  3. How is your diet? Have you been craving carbohydrates more often or overeating in general?
  4. Don’t forget about sleep… Are you having more trouble falling or staying asleep?

Other symptoms of SAD can include difficulty concentrating and feelings of hopelessness or sadness. If you catch yourself nodding to any of these questions, it’s worth seeking a professional evaluation to determine whether SAD could be the cause.

Blog Content: The Seasons are Chaning. S.A.D

TIPS TO BOOST YOUR MOOD

Even though you don’t have to deal with the harsh winters that other parts of the country do, it’s still important to pay attention to your mental health as the seasons change. There are a few ways to help maintain a sunny mood, even when the weather isn’t.

  1. Make sure you’re getting enough daylight. Spend time outside daily, even if it’s just for a short walk around the block.
  2. Exercise regularly. Exercise releases endorphins, which have mood-boosting effects.
  3. Connect with loved ones and socialize. Just because it’s getting colder doesn’t mean you have to hibernate – there are plenty of fun winter activities in Cali to enjoy with friends and family.

TREATMENT OPTIONS FOR S.A.D.

Some effective treatments for seasonal affective disorder include light therapy, counseling, and medication. Light therapy involves sitting near a special light box that emits bright light for 30 minutes to two hours daily. The light exposure helps regulate the body’s circadian rhythm and improve mood by affecting chemical changes in the brain.

Therapy, such as cognitive behavioral therapy (CBT), can help people with SAD identify and change negative thinking patterns contributing to their depression. And finally, medication can help treat underlying conditions like anxiety or depression contributing to SAD symptoms.

S.A.D Seasonal Affective Disorder

EVEN CALIFORNIANS GET S.A.D.!

Shorter days and less sunlight can impact your mood, even in sunny So Cal. But don’t spend your days wishing for warmer weather and suffering in the meantime.

At bonmente, we look forward to helping you feel better – from an expert diagnosis to a customized treatment plan. With some lifestyle changes and perhaps some light therapy, counseling, or antidepressant medication, you can get through the changing seasons with your mood intact! Give us a call today!