Taking Care of Your Mental Health during the COVID Holiday Season

I think we can all attest to the fact that 2020 has been a year like no other! Many of us started 2020 the same as any other year - with a gleam in our eye, and New Year’s resolutions to transform us into better versions of our already fabulous selves. 

I started 2020 thinking, “This is my year!”…

But all of that came to a screeching halt in March, when the country began shutting down in response to COVID-19, the novel Corona virus. We learned the phrase, “flatten the curve” and life as we knew it disappeared. Here we are 8 months later, still adjusting to life while living through a global pandemic, in addition to experiencing one of the most contentious election cycles in U.S. history, and now the holiday season is upon us.

Therefore, if you’re feeling stressed, anxious, depressed, or overwhelmed…you are not alone. Research tells us that the holiday season is the most stressful time of the year for many people. Add COVID-19 testing, mask wearing, and social distancing, to the mix and you have a recipe for disaster! 

So, how do we “do the holidays” in the midst of a pandemic, you ask? ...Carefully! You don’t want your family dinner to turn into a super spreader event. Thus, if you are co-mingling households during the holidays, take the necessary precautions.

With COVID-19 cases on the rise, concern for our physical safety continues to be a priority for most. But let’s not forget about our mental health. Our collective mental well-being has received some bumps and bruises over the past several months. In response, alcohol sales are up, prescriptions for anxiolytics and anti-depressants have reached record highs and there are more food porn posts on Instagram than ever before. We’re all trying to manage the added level of stress and uncertainty this year has brought. The desire to feel safe and nurtured is a part of being human. But how do we nurture ourselves in a healthy way? 

Who hasn’t poured that second glass of wine or finished a pint of ice cream when feeling sad, or stressed, or after experiencing a loss? And we have seen our fair share of loss this year. But instead of snacking mindlessly on sweet and savory treats or spending hours scrolling through social media, let’s try some of the following activities and incorporate some additional habits into your self-care toolkit.      

• Yoga, meditation, mindful eating, journaling, and crafting. Research tells us that mindfulness practices strengthen the brain’s ability regulate emotion, foster a sense of calm, enhance mental clarity and concentration.  

• Walking, hiking, running, cycling, swimming, dancing, or any physical activity you enjoy. Research tells us that physical exercise is a natural mood enhancer. It decreases levels of anxiety, depression, and stress. It aids in weight management, lowers blood pressure, and improves heart health, in addition to offering protection against many chronic diseases. It also improves memory, and sleep. In sum, it boosts overall mood.

• Hug a family member, call a friend or host a Zoom “dinner party” to catch up with loved ones. Smile and wave to a neighbor, volunteer, give someone a compliment. Put down your phone and make eye contact during conversations. Research tells us social and emotional connections play a critical role in our physical and mental health. It is a consistent predictor of successful coping in times of crises.

• Implement “Self-Care” Sunday… or any day. Health seeking activities are especially important during challenging times. Schedule a weekly date with yourself, have a massage, eat a really good meal (mindfully, of course), take a bubble bath, read or listen to a good book, or have a “pamper me” session. Most importantly, create boundaries by unapologetically saying, “no.” Make the commitment to put “you” back on your list. Research tells us that maintaining healthy boundaries allows us to prioritize and choose the things that actually matter. Healthy boundaries are the ultimate form of self-care.

• Take time to be thankful, list three things you are thankful for every morning. Spend a few minutes at the end of your day reflecting on what went well. Send thank you cards, write a gratitude post and tag a friend, tell someone how much you appreciate having them in your life. Research tells us that individuals who cultivate gratitude sleep better, enjoy relationships more, and report a higher sense of wellbeing and satisfaction. 

Seeking professional help is also an option. I tell my clients that seeing a psychotherapist is just another form of self-care. Mental health professionals are skilled in assisting people better understand and cope with challenging thoughts, feelings, and behaviors. We’re trained to help people see how those troubling thoughts negatively impact their feelings and behavior. We help clients process trauma, grief, and loss. Therapists work hard to help clients modify bad habits, improve daily functioning and achieve their life’s goals. Thus, be sure to explore all of the tools in your self-care toolbox and live your best life!!! 

Happy Holidays!

Dr. Syidah Abdullah
Sundara Wellness Center

Schedule an appointment with Syidah by clicking here.

Syidah holds Masters’ degrees in public health and counseling as well as a Doctorate in Higher Education Administration. With over 15 years of clinical experience, Syidah enjoys connecting with others. She is especially passionate about working with women trying to balance multiple roles and competing priorities, all while maintaining self-care habits. Syidah has always taken a holistic approach, helping clients focus on their strengths, in addition to aligning their choices with their values, in order to discover the best version of themselves. Syidah will celebrate her one year anniversary with Sundara Wellness Center this fall and is thrilled to provide mental health services in an environment that embodies a whole person model of wellness.