MENTAL HEALTH HOLIDAY TIPS PART 1

By Amanda Johnson Fleming, APRN, CPNP, PMHS, Pediatric Nurse Practitioner-Mental Health-NIS Clinic

Believe it or not, the holiday season is quickly approaching. Many people love this magical time of year but we forget to talk about how this can also be a tough time of year. The holiday season can be filled with joy, family, spirit, gatherings, traditions, and good food… but it can also include major challenges such as grief, loneliness, fear, feelings of being over whelmed, unrealistic expectations, substance use/relapse, and other mental health struggles. A NAMI (National Alliance on Mental Illness) study showed that “64% of people with mental illness report holidays make their conditions worse” (NAMI, 2020). It is important to know that increased stress can exacerbate mental health symptoms. Check out these holiday mental health tips in our 2-part series in preparation for the season.

Eat well: Try to maintain a healthy diet by eating un processed foods, like whole grains, vegetables, and fresh fruit. Bake something. Nothing smells better than treats baking in cold weather.

Get enough sleep: Aim for seven to nine hours of sleep in a screen-free, cool, dark room.

Exercise: Daily exercise can help relieve stress and improve your overall physical health.

Practice self-care: Schedule time for activities that recharge you, like reading, listening to music, or taking a walk.

Accept your needs. Be kind to yourself. Put your own mental and physical well-being first. Recognize what your triggers are to help you prepare for stressful situations. Is shopping for holiday gifts too stressful for you? Could signing up for Toys for Tots relieve some of this burden? What is making you feel physically and mentally agitated? Once you know this, you can take steps to avoid or cope with stress.

Practice gratitude: Find moments of joy and gratitude, or practice gratitude exercises. Write a gratitude list and offer thanks. As we near the end of the year, it’s a good time to reflect on what you are grateful for, and then thank those who have supported you. Gratitude has been shown to improve mental health.

Have a plan: Develop a plan for what you will do if you feel stressed, sad, or anxious. Who can you call for sup port? What is their number? Make a list of your support circle in times of need so it is easily accessible.

Seek professional help: If you need help, you can seek professional mental health services.

We are here for you! If you are struggling with mental health and/or substance use or know someone who is, please reach out to our team. Reach out early to the mental health team, family services, case management, or the health clinics for support. We would love to hear from you, talk with you, listen to you, and provide support in any way we can, especially through this lengthy season. We have immediate openings and opportunities to work with people of all ages. Contact the Ne Ia-Shing Clinic at 320-532-4163 and we will get you connected with the right person.

YOU MATTER!

If you feel you need assistance immediately call or text:

• National Suicide Prevention Lifeline: Call or Text 988

• Minnesota Crisis Text Line: Text MN to 741 741 For Local Support:

• Mille Lacs Band Support Line: 320-674-4385

• Ne-Ia-Shing Therapy Appointment: 320-532-4163

Have a peaceful start to the season!

Primary Resource: National Alliance on Mental Illness (NAMI).