10 tips to boost your mental health during the holiday season

​“Mental health" refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with challenges.

Anyone can experience mental or emotional health problems — and over a lifetime, many of us will. According to the Centre for Addiction and Mental Health, one in five Canadians experiences a mental illness in any given year. And by the time Canadians reach 40 years old, one in two people have, or have had, a mental illness.

While the holiday season is a time to enjoy and celebrate for some people, it can also be a difficult time of year that brings unique mental health and substance use challenges for others. According to Psychology Today, it is helpful to plan ahead, stick to routines, set boundaries, communicate your needs, create new traditions, and prioritize support to help stay on track during the holidays.

While they're not substitutes for advice or care from qualified health professionals (see the end of the article for programs and resources), these tips can help you elevate your mood, become more resilient, and enhance your well-being during the holiday season.

1. Make social connection — especially face-to-face — a priority

Phone calls and social networks have their place, but few things can beat the stress-busting, mood-boosting power of quality face-to-face time with other people, especially those you love and people who energize you. Think about scheduling intentional time with people who lift your spirits and who make you feel safe and supported. Step away from social media to avoid comparing your holiday experience to others and focus on real-life connections instead.

Take special care of your mental health if you're feeling lonely, stressed or triggered by holiday-related social events and environments, like holiday parties, family gatherings, gift shopping, and travel. For example, if large parties feel draining, it is okay to politely decline and suggest a smaller get-together. If you, or those close to you, are struggling with mental health and substance use challenges during the holiday season, please reach out for support (see programs and resources at the end of the article).

2. Stay active

Staying active is as good for the brain as it is for the body. Regular exercise or activity can have a major impact on your mental and emotional health, relieve stress, improve memory, and help you sleep better. Incorporating exercise during the holidays can be difficult with busy schedules and winter weather, but it is still very important. Try activities such as ice skating, a festive fitness class, or walking through decorated neighborhoods with lights.

3. Talk to someone

Talk to a friendly face. Holiday stressors – from family dynamics to financial strain – can take a toll. If you have concerns, stresses or worries, sharing these with someone who cares is one of the most effective ways to calm your nervous system and relieve stress. And vice versa: Sometimes listening to others in a safe and supported way can help you develop wider perspectives. It is important that both parties feel comfortable to share and hear each other's thoughts, and if the worries persist or feel impossible to control, consider speaking to a mental health professional (see programs and resources at the end of the article).

4. Appeal to your senses

Sensory experiences can be grounding and comforting. Does listening to an uplifting song make you feel calm? Does squeezing a stress ball help you feel centered? What about taking a walk in nature and enjoying the sights and sounds of the trees? Everyone responds to sensory input a little differently, so experiment with healthy sensory inputs (rather than unhealthy sensory inputs) to find what works best for you. Put together a “comfort kit” with items like essential oils, a weighted blanket, and your favourite plush toy to help manage moments of overwhelm.

5. Take up a relaxation practice

Holiday chaos can make it hard to relax. Dedicate a few minutes each day to yoga, mindfulness, or deep breathing exercises to help reduce overall levels of stress. Try a short meditation before heading to a holiday event or while waiting in long shopping lines. Apps like Calm and Headspace offer short, guided meditations.

6. Make leisure and contemplation a priority

We can all be guilty of being "too busy" to take some downtime, but leisure time is a necessity for emotional and mental health. Take some time to relax, contemplate, and pay attention to the positive things as you go about your day — even the small things. Write them down if you can, because they can be easy to forget. Then reflect on them later if your mood is in need of a boost. If you feel too busy, it isn’t going to happen, so you may need to actually schedule your “me-time” and treat it as a non-negotiable part of your holiday calendar.

7. Eat a brain-healthy diet to support strong mental health

Holiday meals can be rich and indulgent, which is part of the fun, but balance is key. Start with healthy options before reaching for sweets, and if you’re attending multiple events, consider eating a light, nutritious meal beforehand to avoid overindulging. Foods that may support your mood include beans, legumes (e.g., lentils), fatty fish rich in omega-3s, nuts (e.g., walnuts, almonds, cashews and peanuts), avocados, dark leafy greens (e.g., spinach, kale and Brussels sprouts), and fruit (e.g., blueberries). Dark chocolate has also been found to be potentially beneficial for mental health. Limit alcohol consumption and opt for festive, non-alcoholic drinks to keep your mood steady. For the best dietary and nutritional advice, talk to a registered dietician.

8. Don't skimp on sleep

Maintain a consistent sleep routine despite the late-night parties, travel, and holiday preparations that come with the holiday season. It matters more than many people think. Sleep is our body and mind's best way to recharge and rejuvenate. One way to get sleep better is to take a break from the stimulation of screens — TV, phones, tablets or computers — in the hours before bedtime. Consider reading or listening to relaxing music instead.

9. Find purpose and meaning

The holidays are a great time to reflect on what brings you joy and fulfillment. This is different for everyone, but finding purpose in your day is a big factor to good mental health. You might try one of the following:

• Start a new holiday tradition, such as writing heartfelt cards, donating gifts, or helping a neighbour with their holiday preparations
• Engage in work and play that makes you feel useful
• Invest in relationships and spend quality time with people who matter to you
• Volunteer, which can help enrich your life and make you happier
• Find ways to care for others, which can be as rewarding and meaningful as it is challenging
• Think of one good deed or gesture to do each day

10. Get help if you need it

If you or a loved one needs support, there are many programs and resources in B.C. and Canada available to you:

• HelpStartsHere.gov.bc.ca to learn about mental health and substance use supports in B.C.
• 24/7 crisis lines for immediate support: 
  • 310-mental-health support (310-6789, no area code needed)
  • 1-800-SUICIDE (1-800-784-2433)
  • Kuu-us crisis line for Indigenous people: 1-800-588-8717 
  • Opioid treatment access line: 1-833-804-8111
• Here to Help provides mental health and substance use support for you or someone else.
• Crisis Centre of BC offers immediate access to barrier-free, non-judgmental support via phone lines and online services.
• Residential Schools Crisis Line provides immediate crisis support to residential school survivors.
• Kids Help Phone offers free e-mental health services to young people in Canada.
• Kelty Mental Health Resource Centre helps families across B.C. navigate the mental health system, connect with peer support, and access resources and tools to support well-being.
• United Way BC Helpline Services offers live call, text, and webchat services that empower people by providing information about local programs and supports.
• Canadian Mental Health Association is a nationwide organization that promotes mental health and supports people recovering from mental illness.

By taking these steps, you can help protect your mental health, reduce holiday stress, and truly enjoy the season.