Managing your mental health: 6 ways to relieve stress this holiday season

For many people, the holiday season is also the season for mental illness.

Much of holiday stress stems from seasonal affective disorder or seasonal depression, a mood disorder characterized by the symptoms that occur at the same time each year.

Symptoms can include fatigue/insomnia, feelings of loneliness, seclusion from others, a lack of appetite and a lack of motivation.

Dr. Ty Sullivan, chief medical officer of Indiana and Kentucky for United Healthcare, says it is important to recognize how the stress is impacting your body.

“Although a reasonable amount of stress is normal, it’s important to recognize high levels of stress, which can be dangerous to one’s health," he said. "(Stress) may contribute to serious health problems such as high blood pressure, heart disease, diabetes, cognitive decline, anxiety and depression."

Here are some tips from the American Psychological Association and Dr. Sullivan to help deal with this stress-filled time.

Take care of yourself and your environment

During a stressful period, basic needs are easily forgotten. Don't forget to eat, drink water and take a shower. Declutter your home and open the windows to bring in fresh air.

Write it down

If you already journal, or are looking to get into journaling, make a list of the things that are adding stress onto you, and break that list into things in your control and things out of your control. Release those things you aren't able to control and work on the things that you can.

Keep up with or find new activities

When we're stressed or overwhelmed, leisure activities tend to be the first to go. Combat this by taking the time to do a small activity — watching an episode of a favorite show, listening to and belting out your favorite song, or something else that brings you happiness.

Meditate

Sometimes it's time to deep dive into your head. Mindful meditation, which helps train your attention to achieve a mental state of calm and positive emotions, is a great way to manage your stress. Start with five minutes of uninterrupted time in a quiet place and breathe while focusing on the present moment. If your thoughts stray from the moment, acknowledge that and then let them go to refocus back into the moment.

Get Moving

Whether it's going to the gym or for a walk in nature, or dancing around your room to a high-energy song, the goal is to getting your heart pumping. Exercising is a proven way of reliving stress physically from your body. Acupuncture, massage therapy and yoga are other ways to produce endorphins.

Seek Support

If you are overwhelmed and self help hasn't worked out, look for a trained mental health specialist who can help you learn how to manage your stress effectively. Working with them will allow you to identify what the stressors are and work on ways to cope. There is nothing wrong with seeking help from a professional.

Rayonna Burton-Jernigan covers diversity and culture-related topics and can be contacted at rbj@courierpress.com or (812) 454-1765.

This article originally appeared on Evansville Courier & Press: Managing mental health: 6 ways to relieve stress this holiday season