How to look after your mental health during the holiday season

Want to look after your physical and mental health during the holiday period?  

The holiday season can be a difficult time to maintain our physical and mental wellbeing. During this time of the year with end-of-year, new year and Christmas events, we can lose our routines, eat differently and have a change in our sleep patterns. So how can we look after our physical and mental health?  

Well there is an easy acronym that you can utilise to keep yourself on track – S.T.R.O.N.G. This is a Dialectical behaviour therapy (DBT) concept that assists us to prioritise what is important to look after our general wellbeing.

What is STRONG?

1. Sleep

   Try and maintain a positive sleep routine consisting of around 8 hours. Try and avoid oversleeping and under sleeping as this can negatively impact our mood.  Naps also become an easy thing to do during the holiday period, try and avoid napping for more than 15 minutes as this can upset our sleep routine in the evening.

2. Take prescribed medication

   When we lose our routine, we may also start to be inconsistent with our medication. Try and set alarms or prompts to remind yourself to take regular medication. Taking medication can keep our mood stable and improve wellbeing.  

3. Reduce substances

   This may include alcohol or other substances. People’s usage may increase over the holiday period, which can negatively impact our wellbeing and lead to unhealthy habits.  Alcohol and substance use negatively impacts our prescribed medication.

4.  Once a day do something of mastery

   By having an activity in our day that we enjoy, that we are good at and gives ourselves a sense of mastery helps to boost our mood and improve self-esteem/confidence. It also helps us to keep a positive routine during the holidays.

5. Nutrition

   The holiday period is an easy time for over eating and unhealthy treats to creep into our diet. It is also a time people with eating concerns may be triggered. Normalise eating holiday food but try to focus on having a balance and eating foods that makes us feel well.

6. Get exercise

   With the loss of routine during holiday period our exercise may begin to slip. Try and keep active throughout the holiday period even if we aren’t sticking to our usual routine e.g. going for walks with the family, swimming or playing sports.

 
This technique is something you can also consider integrating into your everyday life or, especially in periods of busy’ness. Best of luck navigating the holiday season and I hope STRONG helps to maintain your wellbeing!

Written by Emily Latta, Clinical Psychologist