The holiday season can be very difficult, and even painful, for many in our community who are facing grief, depression, isolation, financial stress and more. The good news is that you don’t have to face it alone.

We're happy to share the below tips, created by CMHA National.

‍

15 Tips for Holiday Peace of Mind and Coping with Holiday Grief this Festive Season

The holiday season is meant to be a time of joy, celebration and for spending time with those we love. However, the festivities come with high expectations of perfection that many of us struggle to live up to. Many people experience feelings of isolation, financial strain or increased family conflict that can make this a very stressful time of year. And it’s even harder for those of us with poor mental health.

The Canadian Mental Health Association (CMHA) suggests that some of the best ways to deal with added stress around the holiday season are common sense strategies. “It’s easy to feel overwhelmed during the holiday season, with disrupted routines and extra expenses and obligations” says Sarah Hamid-Balma, Director of Mental Health Promotion, CMHA BC Division. “For those who have recently lost a loved one, the holidays can also intensify feelings of grief and sadness. The key is to keep things simple, focus on what is important to you and, most importantly, remember to make your mental health a priority.”

CMHA offers 15 Tips for Holiday Peace of Mind

1. Plan ahead. If you’re entertaining, use the “keep it simple” strategy. Try menus you can make ahead of time or at least partially prepare and freeze. Decorate, cook, shop, or do whatever’s on your list in advance. Then you can really relax and enjoy visiting friends, relatives and coworkers.
2. As much as possible, organize and delegate. Make a list and check it twice. Rather than one person cooking the whole family meal, invite guests to bring a dish. Kids can help with gift-wrapping, decorating, baking, or addressing or decorating cards.
3. Beware of overindulgence. Having a few too many glasses of egg nog can dampen your holiday spirit; alcohol can lift your mood but then drop you lower than before. Also, too many sweets will probably make you feel lethargic, tired. Eat well. Exercise regularly. Get a good night’s sleep. These are three ways to battle stress, winter blues, and even colds.
4. Stay within budget. Finances are huge source of stress for many people. Try to eliminate the unnecessary and stay within your budget. A call, a visit or a note to tell someone how important they are to you can be as touching as and more meaningful than a gift. You can also enjoy free activities like walking or driving around to look at holiday decorations, going window shopping, or making your own decorations or presents. Craigslist and swap events are great places to find inexpensive brand-new items, and excellent-condition used items (which is good for the environment too).
5. Remember what the holiday season is about for you. Make that your priority. This season is really about sharing, loving and time spent with family and loved ones. Develop your own meaningful family traditions that don’t have to cost a lot of money. Also, remember not to take things too seriously. Fun or silly things to do, games or movies that make you laugh, playing with pets, and time alone or with a partner are all good ways to reduce stress. Use this time of year to help regain perspective; watching children can help remind us of the simple things that can bring us joy.
6. Spend more time with others. If you have few family or friends, reach out to neighbours. Find ways to spend the holidays with other people. If you’re part of a family gathering, invite someone you know is alone to your gathering.
7. Connect with your community. Attend diverse cultural events with family and friends. Help out at a local food bank or another community organization. Give to a charity like CMHA that helps those in need, or donating on someone else’s behalf; you can donate at www.staging.cmha-bc.flywheelsites.com.
8. Simplify gift-giving – it’s the thought that counts not the price tag. Try putting family members and partners’ names in a hat and buy one gift for the person you draw; this can help reduce expenses and refocus energies on thoughtfulness, creativity and truly personal gifts. Encourage children to make gifts for friends and relatives so the focus is on giving rather than buying. If you find that your list of gift recipients is becoming ever-growing, think of combined gifts for people who live in the same household. Or arrange a mystery gift swap by asking friends to each bring one wrapped ‘mystery gift,’ then draw names to decide who picks out a gift first. Don’t be afraid to try new traditions than the ones you grew up with.
9. Remember the weather doesn’t help. Some people get the winter blahs each year, and a much smaller number (2-3%) develop seasonal affective disorder (SAD). Paying attention to nutrition, exercise and sleep and being careful with alcohol are also important if you have a history of depression. If your low mood carries on into the New Year and starts to affect your daily life, you should see your family doctor. CMHA offers free skills and coaching to help overcome low mood through the Bounce Back program. To learn more visit www.bouncebackbc.ca
10. Learn stress-busting skills you can use year-round. If the holidays often get you down, you may struggle with stress, low mood and worry at other times of year. CMHA’s Living Life to the Full course can help you develop skills to better manage problems, practice healthy thinking, and build confidence. To sign up or gift this fun and helpful course to a friend, visit www.livinglifetothefull.ca. There are also fun and helpful booklets in the Living Life to the Full store to give your loved ones on—or after—the holidays.

‍

Additional factors that might make this time of year feel a little more difficult, and suggestions to help manage them.

1. Seasonal Financial Stress
Credit card statements from the holiday season, increasing utilities bills in the colder months, and overall inflation can leave money tight and stresses high.

This is an opportunity to create a monthly or annual budget–and stick to it. Many financial institutions offer budgeting apps and insights through online banking, which can help manage your finances in real time and without much extra effort.

If you’re experiencing financial hardship and concerned about your next months’ rent, you are not alone; help is available. Consider contacting CMHA Kelowna about Central Okanagan Rent Bank and other supports.

2. Limited Outdoor and Group Activities
With cold temperatures, slippery ground, and limited daylight, getting outside to stay active can be challenging or even dangerous. While turning to indoor activities like group fitness can help us keep active and stay connected in the winter months, some people may hesitate due to cold and flu season or barriers to access such as cost.

Physical activity and social connection play critical roles in mental wellness and have been proven to have significant positive impact on mental health. It’s important to prioritize both, especially at this time of year.

Why not use technology to stay active at home? Search YouTube for free videos to keep moving, like bodyweight exercises, aerobics, yoga, or dance. Many fitness studios and organizations also offer virtual classes where you can interact with instructors and participants from the comfort of your home.

To get active on a budget, try exploring your city’s activity guide or recreation centers. Programs and services offered through the city are often a more economical option than private facilities. Many gyms and fitness studios also offer free trials or New Years promotions, which can be a great way to save money, try something new, and support local small businesses.

3. Limited Daylight
Just as the Okanagan is known for its summer sunshine, it also has a reputation for grey skies in the winter months. Coupled with short daylight hours, this can leave us feeling an overall sense of sadness . While an estimated 15% of Canadians report feeling the ‘winter blues’, about 2-3% of people living in Canada will experience a severe form of this known as Seasonal Affective Disorder, or SAD.
(Source: Winter blues vs seasonal affective disorder: What’s the difference? (cmha.ca))

Try to get as much light exposure as possible (even if it’s grey outside). Open blinds and curtains in your home, turn your office chair to face the window, and try to maintain a sleep schedule that has you rising with the sun when possible. If those heavy feelings are still difficult to shake, consider talking to a healthcare provider for diagnosis, treatment, and strategies.

‍

If you feel like you might need more support, please contact us. CMHA Kelowna has programs and resources designed to help you navigate your metal health journey. For more information, visit our website or call 250-861-3644.

If you or someone you know are in immediate crisis, help is available.

‍Emergency: 911
Suicide Prevention & Mental Health Crisis Hotline: 988