Finding Balance in the Holiday Season: Mental Health and Substance Misuse Awareness

Published:
December 6, 2024

Although the holidays are often seen as a time for joy and celebration, many people struggle with stress, depression, and anxiety during this period. The season can be especially challenging due to the pressure to create the 'perfect' holiday, financial stress, loneliness, or the absence of loved ones. Shorter days, colder temperatures, and seasonal changes can further intensify feelings of depression and anxiety, making the season harder to navigate.

In 2023 the American Psychological Association found that 89% of U.S. adults experience stress during the holiday, along with 41% noting that their stress intensifies (Even a Joyful Holiday Season Can Cause Stress for Most Americans, 2023). Many people experience anxiety and despair during this time of year as a result of the additional stress, which can lead to substance misuse.

Holiday Season: Increased Substance Use and Its Risks

  • Binge Drinking: Christmas and New Year’s Day result in increased levels of binge drinking incidents which are associated with driving while intoxicated, alcohol poisoning, and long-term health problems (Editorial Staff, 2022).
  • Holiday-related alcohol use is linked to a high risk of motor vehicle collisions (New Year’s Day 2024 Motor Vehicle Fatality Estimate - Injury Facts, 2023).
  • Prescription Drug Misuse: Some individuals misuse prescription medications to cope with stress, depression, social anxiety, or the pressures of family gatherings (Drug Misuse and Addiction | National Institute on Drug Abuse, 2024).
  • Blackout Wednesday: The night before Thanksgiving, known as Blackout Wednesday, is infamous for excessive alcohol intake, often leading to “blackouts” where individuals lose memory due to intoxication (Gateway Foundation, 2023).

These actions demonstrate the pressing need to support mental health and address substance misuse.

Identifying Protective Factors Prevention Staff Can Use

To help individuals cope with these holiday challenges, it is important to identify protective factors that can mitigate risks, such as:

  • Strong Social Support Network: A person's connections with friends, family, or the community can assist in pinpointing those who turn to for emotional support.
  • Healthy Coping Mechanisms: Determine if the person uses adaptive coping mechanisms or knows any.
  • Routine and Structure: Assess whether the person follows a consistent daily schedule including healthy behaviors.
  • Engagement in Activities: Identify activities that align with their values and interests.

Ways to Mitigate What You Are Feeling (Sparks, 2022):

  • Recognize Your Emotions: Acknowledge that it's acceptable and validate your feelings.
  • Reach Out: Reduces feelings of loneliness by connecting with people. Volunteering creates a sense of purpose and strengthens social bonds.
  • Don't Abandon Healthy Habits: Maintaining mental and physical health through minimizing excessive drinking, obtaining adequate sleep, and remaining active.
  • Take a Breather: The value of taking care of yourself by setting aside time to relax and in stress-relieving
  • Seek Professional Help if Needed: Get support and treatment for mental health issues. It is okay to ask for help if your feelings become too much or recurrent.

How to Prevent It (Nami & Nami, 2024):

  • Therapy: Attending treatment guarantees continued support, particularly during a period that can reveal unresolved feelings or new stressors.
  • Mindfulness: Encouraging a sense of calm and control, practices like mindfulness walking, deep breathing, and meditation may help people avoid experiencing overpowering emotions.
  • Avoid Relying on Drugs and Alcohol: Using healthy substitutes, including exercise or relaxation methods, promotes emotional stability over the long run.
  • Soak Up The Sun: Being in the sun and nature can improve mood and energy levels.

As we consider the difficulties of the holiday season, it's critical to recognize that they are temporary and manageable. Through these challenges and taking action to support mental health, people may discover methods to achieve happiness and serenity. It can be hard for some, but the holidays can also be a time for development, courage, and fresh viewpoints.

Resources for further information

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