MENTAL HEALTH HOLIDAY TIPS PART II
By Amanda Johnson Fleming, APRN, CPNP, PMHS Pediatric Nurse Practitioner-Mental Health-NIS Clinic
Welcome back for part II of mental health holiday tips! Part two is about “having a plan.” What does that mean? It means it is okay to put “you” first during this exciting, joyful, and often stressful season. Make a plan for yourself during this time that f its within your boundaries.
Maintain healthy habits
Remember the tips we talked about in “Mental Health Holiday Tips Part 1?” Eat well, get enough sleep, exercise, practice self-care, accept your personal needs, practice gratitude, revisit your plan of support, and continue to seek professional help if needed.
Set boundaries
It is okay to limit your time spent with others, family, or others that may have a different social dynamic than what you prefer. Maybe your limit is 1 hour of socialization. Maybe it’s more. Whatever it is, it’s YOUR limit and it’s OK to have. Be clear about it with others. Tell them, “I am excited to see you — I have about one hour (or whatever timeframe you are comfortable with) and then will need to get going after that. You do not always have to give others the reasons for your boundaries. Maybe buying gifts or accepting them is too stressful. It is OK to say no and have your own healthy boundaries to keep your stress level as low as possible.
Make time to connect
The holidays can be a hard time for many. Connecting in person is not the only way to connect with people. Maybe you are mourning the loss of a loved one during this time. You can connect with them through family traditions or cultural traditions and do an activity in remembrance. Meaningful connection is critical to our mental health.
Get Grounded
Have an exercise to help you feel grounded in difficult moments: “The Change Triangle,” (NAMI 2020) is one example of an exercise that can help you work through overwhelming emotions.
First, identify what you are experiencing.
Second, pause to breathe and help calm yourself.
Third, name the emotions you are feeling at that very moment.
Fourth, listen without judgment to what your emotions tell you.
Last, think about what YOU need, in this moment, to move forward.
Instead of suppressing our emotions, this exercise helps us to not only identify them, be with them, and stay connected with ourselves.
Limit social media
Our mental health needs to live within the moment. It is easy to get caught up scrolling and looking at videos and pho tos of other peoples’ lives and holiday celebrations. Have a plan to take a break from social media for a specific amount of time each day. Perhaps try going “electronic free” for one hour, each evening. Maybe it’s before bed. Maybe it’s after supper. Whatever time you choose, use the time for yourself… self-reflection, a connecting activity, a personal care action, a grounding exercise… any of these can be healthy ways to spend electronic-free time.
And don’t forget, 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 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.
Have a peaceful holiday season!
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 Primary resource: National Alliance on Mental Illness (NAMI, 2020)
