Keeping well over Christmas

Managing our wellbeing over Christmas can be particularly challenging due to the pressures and expectations often associated with the holiday season. Here are some strategies to help maintain mental wellbeing during this time:
1. Set Realistic Expectations

• You don't have to be perfect: Christmas often comes with expectations of perfect family gatherings, elaborate meals, and flawless celebrations. Set realistic goals for yourself and acknowledge that it’s okay if everything isn’t perfect.
• Limit social commitments if you find you become drained by them: You don’t need to attend every event. Focus on quality time with the people you want to see, and say no if you feel overwhelmed.
• Allow yourself to experience a variety of emotions: This time of year can bring up loss and grief as well as being a time of coming together. It is normal to feel a mix of feelings, notice what you needs and look after yourself as best you can. 

2. Look after yourself

• Rest and relaxation: Take time for yourself, whether it's a short walk, listening to music, gaming, reading a book, or having a quiet cup of tea. Ensure you get enough sleep, as lack of rest can worsen feelings of stress or anxiety.
• Stay active: Physical activity can be a great stress reliever. Remember to move - a walk, stretching or whatever exercise you enjoy will likely boost your mood and energy levels. This might just be for 5 - 15 minutes, it all counts. Moving can help us gain a sense of achievement and be a helpful change of scene/activity to break up the day.
• Mindfulness and meditation: Simple mindfulness exercises or meditation can help calm your mind, reduce stress, and improve your emotional resilience. You can find plenty of guided tracks on YouTube, Spotify, and on apps such as Insight Timer, Calm, Balance. If you don't want to do a specific exercise, why not aim to give your full attention to daily tasks, so for instance, when you are doing the dishes or making a coffee, notice when your mind starts to wander and bring it back to the task at hand - describe to yourself what you are doing and what you notice with your senses. Practicing being mindful like this, even for just a few minutes, can help you feel more present and attentive.

3. Maintain Healthy Boundaries

• Set emotional boundaries: If family dynamics become overwhelming, give yourself permission to step away or take a break. It’s important to protect your emotional wellbeing.
• Balance time with others: If you’re feeling socially drained, it’s okay to ask for some alone time to recharge. Communicate honestly with your family and friends about your needs. 
• It's important to note that when we start to set boundaries that perhaps we usually wouldn't or haven't before, that other people might react to them in a way we didn't expect. Often this is because the boundary comes as a surprise. Don't take this as a reason not to set boundaries, but just notice that you and others around you might need some time to adapt to the change. 

4. Reach Out for Support

• Talk to someone: If you’re feeling lonely or anxious, reach out to a friend, family member, or support service. You are not alone in needing support, we don’t have to face difficult thoughts and emotions alone. 

5. Manage Financial Stress

• Avoid overspending: The financial pressures of gift-giving, travel, and events can lead to stress. Stick to a budget and remember that the value of your presence and thoughtfulness is more important than expensive gifts.
• Practice gratitude: Focus on the non-material aspects of the holidays, such as spending quality time with loved ones or enjoying festive traditions.

6. Nourish Your Body and Mind

• Eat healthily: It tends to be part of British culture to indulge at Christmas, so be prepared that this may impact your energy levels and mood. Continue to eat plenty of nutrient-rich foods  alongside the treats that come at Christmas. Notice if you feel pressured to eat more than you usually would and make a conscious decision about whether you want to do that.
• Stay hydrated and limit alcohol: Drinking alcohol, or more than usual, can increase feelings of anxiety and depression. Drink plenty of water and try to keep alcohol consumption moderate.

7. Remember your values

• Focus on what brings joy: Think of what matters to you, whether that is the traditions of Christmas time, or treating it just like any other day, and being okay with that. 

8. Seek Professional Help If Needed
If you’re experiencing emotional distress or feel like your mental health is declining, seek professional help:

• Samaritans is open 24/7 and can be accessed by calling 116 123
• Hope Point is open 24/7 and can be accessed in person at 4 South Ward Street, Dundee, DD1 1PN or on 0800 955 0008
• Papyrus (For people under 35 years or for those concerned about a young person) is open 24/7 and can be accessed by calling 0800 068 41 41 or text 88247
• You can also call NHS24 on 111 for crisis support 
• If you or someone you know is actively at risk of causing significant harm to themselves or death call 999 immediately

The holidays are a time where domestic abuse rates increase. If you are at risk of harm from your partner or expartner or family member please contact the relevant organisations to start to get help:

• Scottish Women's Aid/ Scotland's Domestic Abuse & Forced Marriage Helpline at sdafmh.org.uk, on 0800 027 1234 or text/whatsapp 07401288595
• Abused Men in Scotland at abusedmeninscotland.org or on 03300949395
• FearFree for LGBTQ+ informed support at fearfree.scot or on 01316247270 (Not a support line but for enquiries about referring yourself) 

Christmas can be a time of both joy and stress. By practicing self-compassion, setting boundaries, and reaching out for support, we can all better manage our mental health and feel well during the holiday season.