Managing mental health during the holidays can be a complex and challenging issue for many people....
A new year, a new chapter! For some, this may be a motivating time filled with fresh beginnings, promising goals, and looking towards achieving new heights. For others, the transition from the warmth of festive gatherings to the routine of everyday life can be challenging. However, there are many steps we can take to conquer the post-holiday blues, as we look forward to the promise of a new year.
Dr. Rachel Rubin Frank, Summus Clinical Advisor and Clinical Psychologist, provides strategies for defeating the post-holiday slump, discovering renewed energy, and embracing the new year with optimism, resilience, and enthusiasm.
1. Prioritize your wellbeing.
Take a moment to assess your health habits. It's important to make a conscious effort to prioritize sleep, nutrition, and exercise routines. While we often recognize what we need to do for our health, turning that knowledge into action can be challenging. Consider using reinforcements, rewards, or motivators to give yourself that extra push to stick to these fundamental self-care goals.
2. Step outside for a mood boost.
Don't underestimate the power of fresh air and sunlight. Take a brief break outdoors during the day. It's a simple, cost-free way to lift your mood and improve overall wellbeing. Sunlight boosts vitamin D levels, positively impacting mental health. Incorporating a quick ten-minute stroll whenever possible can also help fight off those winter blues.
3. Practice gratitude.
Set aside time for a daily gratitude exercise. Before you go to bed, write down what you're grateful for and read this list to yourself the next morning. Amidst life's challenges, we often overlook the positives. Actively engaging with gratitude can significantly uplift your mood, fostering a more positive outlook.
4. Choose actions over moods.
A part of Cognitive Behavioral Therapy (CBT) is setting goals, identifying your values, and working to accomplish them while engaging in life. When it’s dark and cold and fatigue occurs, sticking to your plan even when you are not the mood is the antidote to depression. Go to the party you don't know many people at. Go to the store instead of ordering online. Even a short, social interaction like small talk enhances mood.
5. Embrace self-compassion.
Recognize the challenges of the post-holiday period and the effort it takes to make mood-independent choices. Practice self love and cultivate a self-compassionate attitude. If you don’t complete your to-do list, avoid self-criticism, and instead, focus on moving forward. Seek out mental health treatment if you are stuck and struggling with low mood.
Rachel Rubin Frank is a Summus Clinical Advisor and licensed clinical psychologist. She specializes in the treatment of anxiety, depression, eating disorders, Obsessive-Compulsive Disorder (OCD), Attention Deficit Hyperactivity Disorder (ADHD), and more. She enjoys the collaborative aspect of working with her patients, providing them with effective strategies to improve their mental health and achieve their goals.
