Thanksgiving coming up this week is supposed to be a time of gratitude and togetherness, however it can also bring significant stress, particularly for those struggling with mental health issues. The added pressures of social obligations, financial burdens, and memories of lost loved ones can weigh heavily on individuals. For those grappling with anxiety, depression, or other mental health disorders, the holidays can amplify existing challenges. At Innerspace Counseling, we understand how these stressors can affect thoughts and feelings, and we are here to provide support and guidance.
Why the Holidays Can Be Challenging for Mental Health
The holidays disrupt routines, introduce heightened expectations, and often bring a flood of emotions. People with anxiety may feel overwhelmed by social gatherings or financial demands, while those battling depression may struggle with feelings of isolation or sadness. Even joyful reunions with friends or family can be stressful, as unresolved conflicts or differing expectations can surface.
For individuals who experience suicidal thoughts, the holiday season can feel especially isolating. The pressure to appear happy can make it harder to reach out for help. Children, adolescents, and adults alike can experience these pressures, each in their unique ways.
At Innerspace Counseling, we emphasize the importance of preparation and support to navigate these challenges. Through our Intensive Outpatient Program (IOP) and Partial Hospitalization Program (PHP), we work with clients to build skills that foster resilience and emotional regulation, ensuring that they have tools to manage the complexities of the holiday season.
The Importance of a Coping Plan
One of the pillars of our care at Innerspace Counseling is helping clients develop personalized coping plans. These treatment plans, tailored to each individual's mental health care needs, include Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT) techniques to manage stressors effectively.
In preparation for holiday closures, such as Thanksgiving and the day after, we assist clients in creating a "cope-ahead plan." This plan outlines coping skills, support systems, and actionable steps to take when holiday stress or triggers arise. These proactive measures provide clients with the tools they need to maintain stability even during times of heightened pressure.
Coping Strategies for Holiday Stress
Planning ahead is key to managing holiday stress. Below are strategies to help you or your loved ones maintain balance during this challenging time:
1. Establish a Support Person
Identify someone you trust, such as a close friend, family member, or therapist, to be your support system. Let them know you may reach out if you’re feeling overwhelmed.
Share your coping plan with them so they can remind you of the tools you have in place.
2. Set Realistic Expectations
Acknowledge that no holiday is perfect. Instead of striving for an idealized celebration, focus on moments of connection and gratitude.
Adjust your expectations to what feels manageable for you, whether that means attending fewer gatherings or simplifying traditions.
3. Take Breaks When Needed
Allow yourself time to recharge. This could mean stepping outside for fresh air, practicing mindfulness, or taking a quiet moment away from the crowd.
Regularly check in with your thoughts and feelings to gauge when a break is necessary.
4. Practice Healthy Boundaries
Say no to activities or commitments that feel too demanding. Prioritize your mental health and energy levels.
Communicate boundaries with friends or family in advance to avoid misunderstandings.
5. Use Coping Skills
Incorporate DBT and CBT techniques, such as deep breathing, grounding exercises, or distraction techniques, to manage stress in the moment.
Refer to your cope-ahead plan when you feel triggered or unsure of how to proceed.
6. Limit Stressors Where Possible
Plan and budget for gifts or activities to reduce financial stress.
Create a schedule that balances obligations with downtime.
7. Focus on Self-Care
Engage in activities that bring you joy or relaxation, such as reading, exercising, or meditating.
Make sleep, nutrition, and hydration a priority to support your overall well-being.
8. Acknowledge Your Feelings
Allow yourself to experience and process your emotions without judgment. It’s okay to feel sadness or frustration during the holidays.
9. Plan Ahead for Emotional Triggers
Identify specific situations or people that may be triggering and brainstorm ways to manage them.
Practice role-playing or writing out how you’d like to respond in stressful scenarios.
10. Celebrate in a Way That Feels Right for You
Create new traditions that align with your needs and values. For example, if large gatherings feel overwhelming, consider hosting a smaller, more intimate celebration.
How Innerspace Counseling Supports Clients During the Holidays
At Innerspace Counseling, our mission is to empower clients with the tools and confidence they need to thrive, even during challenging times like the holidays. Through our IOP and PHP programs, we provide structured, evidence-based treatment options for children, adolescents, and adults facing mental health problems.
Our therapists work closely with clients to create a treatment plan that addresses their unique needs, incorporating DBT and CBT strategies to foster resilience. Before holiday breaks, we take extra steps to ensure clients feel supported. Each client develops a personalized cope-ahead plan, detailing the skills and steps they can use to manage stressors, maintain emotional stability, and seek help if needed.
If you or a family member are struggling with mental health disorders and feel overwhelmed by the holidays, we encourage you to reach out to Innerspace Counseling. Our programs provide a safe, supportive environment to develop effective coping skills and navigate life’s challenges.
Seeking Help is a Sign of Strength
The holiday season can magnify mental health challenges, but with preparation, support, and the right tools, it’s possible to navigate this time with greater ease. Innerspace Counseling is here to help you build the resilience and skills you need to face these challenges head-on. Whether through our Intensive Outpatient Program (IOP), Partial Hospitalization Program (PHP), or individual therapy, we’re committed to providing high-quality mental health care tailored to your needs.
If you or someone you care about could benefit from our services, please don’t hesitate to contact Innerspace Counseling. Together, we can create a treatment plan that empowers you to manage stress, connect with your thoughts and feelings, and build a brighter future.