For most people, stress is something they associate more with work than time off. Yet, for numerous Americans, holidays like Thanksgiving can bring their own set of challenges, leading to feelings of being overwhelmed, anxious, or even depressed. Various factors contribute to mental health struggles during the holiday season, such as shorter daylight hours, packed social schedules, the absence of loved ones, work deadlines, or a combination of all of the above. If you’ve faced mental health difficulties in previous years, there are ways to protect your Thanksgiving mental health and hopefully deflect some of the increased stress experienced during this time of the year.
Many adults describe the holiday season, which kicks off in November and extends through the New Year, as the most stressful period of the year, particularly for those already dealing with mental health issues. The American Foundation for Suicide Prevention has shared helpful tips for managing Thanksgiving stress, including:
- Spending time outdoors during daylight. Fewer daylight hours during winter can negatively impact mental health. Finding 30 minutes to get outside during daytime hours can help curb seasonal depressive disorder.
- Find a balance between being with others and being alone. It’s perfectly fine to feel unmotivated or drained when attending large gatherings. However, try not to isolate yourself entirely. Consider smaller get-togethers that don’t feel overwhelming.
- Take breaks when needed. Schedule time to recharge after stressful holiday events. If possible, take time off work and take breaks from news or social media.
- Eliminate something from your holiday “to do” list. If the holiday season feels too overwhelming, consider dropping an obligation that adds to your stress.
- Prioritize activities that support your mental health. Keep up with the things that help your mental health, such as therapy appointments, regular exercise, and eating well. If you find yourself struggling during the holidays, a mental health professional can help form a self-care plan and develop coping skills that support your mental health.
Is Thanksgiving a Stressful Holiday?
Thanksgiving is a holiday in the U.S. that encourages us to pause and reflect on our blessings. Many look forward to this time of the year as a way to celebrate with loved ones while indulging in comfort foods. Yet, research indicates that a significant number of people experience considerable stress during this festive time. This stress often stems from the pressure to organize the ideal Thanksgiving feast, the desire to create unforgettable moments for loved ones, and the challenge of balancing daily obligations. For some, family dynamics can add to the tension, with worries about potential disagreements, especially regarding political topics. Large gatherings that often happen during this time can be overwhelming for those with social anxiety. Additionally, there is also anxiety related to traveling, as it is one of the busiest days for traveling in the year.
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How Does Thanksgiving Affect Mental Health?
Thanksgiving can have both positive and negative effects on mental health. For some, this time of gratitude and togetherness can help alleviate the depression and loneliness they may have been feeling. A holiday emphasizing thankfulness and appreciation can help individuals practice gratitude, which has been associated with lowering stress, reducing anxiety, and improving mood. Research indicates that those actively acknowledging their blessings often experience greater happiness and fulfillment. Therapists frequently recommend the “Three Good Things” exercise, where clients jot down three things they appreciate each day, as a way to combat mental health challenges.
However, Thanksgiving can also pose challenges to mental well-being, potentially contributing to anxiety and depression. Additionally, it can create distress in those with eating disorders or substance use issues. Individuals who have recently lost a loved one or ended a relationship may find the holiday especially painful. Others who are alone during this time may struggle with loneliness and isolation. While they may not mind solitude during the rest of the year, seeing others gather and not having that same choice may cause loneliness.
How Do You Deal With Thanksgiving Anxiety?
The holiday season and anxiety often go hand-in-hand. Thanksgiving is frequently a time of increased social demands, expectations, and potential for tension. For those dealing with anxiety disorders such as generalized anxiety disorder (GAD) and social anxiety, this time of the year can be especially challenging. While professional support is crucial for individuals facing major depression or severe anxiety, there are strategies to help manage these feelings. According to Harvard Health Publishing, cultivating gratitude can significantly reduce stress and anxiety during the holidays. They note that practicing gratitude can enhance positivity, improve overall health, and strengthen relationships.
Here are some additional strategies to boost your mental well-being and ease anxiety during Thanksgiving:
- Keep it simple. Try not to sweat the small stuff, and eliminate as many details as you can to reduce your stress. Consider planning a potluck instead of cooking the whole meal yourself.
- Prioritize your health. It is easy to set your health needs aside, but self-care techniques like regular exercise, eating well, and getting enough sleep reduce anxiety.
- Feel free to decline. It’s okay to say “no” to things that you do not want to do or simply can’t manage. If it’s something you cannot get out of, you can always leave early.
- Plan ahead. Identify anxiety triggers and plan ahead to avoid them. Practice anxiety-reducing techniques such as deep breathing and meditation to help you out in the moment.
- Don’t hesitate to ask for support. Whether you need help with cooking or sharing your feelings with loved ones, reaching out can make a significant difference.
What Percentage of People Get Depressed During the Holiday?
In 2014, U.S. News highlighted a survey conducted by the Anxiety and Depression Association of America, which found that nearly three-fourths of participants reported feeling more anxious or depressed during the holiday season. Thanksgiving, in particular, can intensify loneliness, deepening the sense of isolation and sadness. It can be especially difficult for those battling depression to engage in social gatherings and express gratitude. Additionally, some individuals may face seasonal affective disorder, a form of depression linked to the reduced daylight of fall and winter.
Approximately 21 million adults in the United States have gone through at least one major depressive episode, with many enduring their struggles quietly. It is important to reach out to loved ones who struggle with depression during this time of year and check in on their emotional well-being. While it can be difficult to know how to help a friend with depression, simply reaching out can encourage them to share their feelings and seek help if necessary.
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Manage Thanksgiving Mental Health Through Treatment at Moment of Clarity
Amid the challenges around Thanksgiving, it is important to recognize the importance of self-care and seeking support. Reaching out to friends, family, or a mental health professional can be an essential step in managing Thanksgiving mental health. At Moment of Clarity, we offer a wide range of mental health treatment options, from weekly therapy sessions to more intensive outpatient treatment programs. Remember, seeking help is a sign of strength, and it’s never too soon to begin your journey toward healing. Our comprehensive treatment options are designed to offer the support you need and equip you with effective coping strategies to navigate the holiday season with greater ease.
For more information about our treatment options, reach out to Moment of Clarity today at 949-625-0564.
External Sources
- American Foundation for Suicide Prevention – From Thanksgiving to New Year’s: Protecting Your Mental Health During the Holidays
- Harvard Health Publishing – Giving Thanks Can Make You Happier
- U.S. News – Thanksgiving Woes: Anxiety, Depression
