,

4 Things To Keep In Mind This Holiday Season

,

4 things to keep in mind this holiday season

For a healthier & happier winter

For most people, the holidays look very different this year. As we continue to adjust to our current reality, it’s important that we also work to maintain our mental health. From fears of the pandemic, the isolating effects of social distancing, confronting and relearning racial injustice in the U.S., natural disasters, financial struggles, and the stress of the presidential election, it’s no surprise that anxieties are high for many of us. Even without the pandemic to consider, we have to acknowledge the inevitable stress, anxiety, loneliness, and depression that can come up for many people during the colder months and the holidays. This time of year is hard, and if you’re struggling right now, this is for you. Today we share 4 tips to help protect your mental health during and after the 2020 holiday season. 

1. Self-compassion. Raise your hand if you’ve ever been in an argument that’s escalated quickly and gotten you nowhere. Yes? Same. While nearly half of the adults in the U.S. say they are refraining from discussing politically charged topics with someone as a result of something they said, either online or in person, some of us find difficult conversations inevitable, especially during the holidays. If you decide to have hard conversations with your loved ones, here are a few quick tips to avoid a complete disaster:

  • Note in advance what your goal is for the conversation.

  • Set boundaries ahead of time. Know when enough is enough.

  • Listen respectfully to their perspective.

  • Speak calmly, use “I” statements. 

If you find yourself regressing around your family, remind the younger parts of you to know that you are okay now. Update them on how you’ve grown and let them know you are healing. If you’re participating in a socially distanced celebration, work on setting the intention to cultivate your self-compassion or “higher self” ahead of time. Write affirmations or mantras, write your younger self a letter telling them about yourself now, or fold a piece of paper in half, write a list of doubts or worries in one column and opposing statements in the other. 

Example: 

I am worried that I will feel too sensitive and be triggered by something or someone. 

I know that my sensitivity is radical, it’s important and sacred. My triggers are valid, AND I am capable of observing the situation and reacting compassionately, even if that means physically distancing myself from the situation. 

2. Self-care. So much pressure exists during this season. The pressure to buy gifts, the pressure to have a perfect family, the pressure to always be grateful and happy. When we focus only on living up to all of those expectations, we leave little time for checking in with ourselves mentally, emotionally, spiritually, and physically.

If you can, block ten minutes to an hour a every day or two dedicated to self-care. This means anything that will benefit you and your mental health. Mindfully cooking a nutritious meal, adopting a meditation or yoga practice, asking for a friend to watch the kids so you can shower, rest, or do something you enjoy like drawing or exercising.

Self-care doesn’t only mean bubble baths and face masks, do whatever you need to do to honor your health and happiness. Stay hydrated, get enough sleep, notice how you’re breathing and speaking to yourself. When we are more connected with ourselves, we are better at connecting with others.    

3. Your boundaries are sacred. Only YOU get to define your boundaries. With many polarizing beliefs about the pandemic and political state of the U.S., disagreements about how to handle the holidays are not unlikely to come up. Remember that you have the choice to do what is the best and safest for you. Identify your triggers, create healthy boundaries around them, name them, communicate them, and honor them. Click here for more on how to set and uphold boundaries. 

4. Family isn’t always blood. Yes, you can love your parents AND still be upset about things that they did or did not do. There is space to be both. However, if your boundaries have been communicated but have not been respected, it is okay for you to distance yourself. It is brave and courageous to walk away from unhealthy family environments. Remember, you are allowed to choose your own family based on how they treat you. You are allowed to start your own traditions, and you are also allowed to treat the holidays like any other time of the year. You are allowed to honor your peace. 

However you’re spending the holidays this year, know that you are not alone. 

WANT TO READ MORE? CATCH UP ON OUR LATEST BLOGS BELOW.

Featured
Beneath The Surface of High Functioning Anxiety
Beneath The Surface of High Functioning Anxiety

High-Functioning Anxiety is a complex and often misunderstood experience. The iceberg metaphor serves as a visual representation of the layers of emotions and pressures that people with HFA typically navigate beneath the surface. 

The Cycle of Perfectionism
The Cycle of Perfectionism

This constant pursuit of perfection and success may give you the feeling that you have control of your life. This is only an illusion. The truth is, perfectionism doesn’t give you more control over our unpredictable world. It’s normal to want things to be a certain way, and it’s healthy to strive to reach realistic goals, but things go overboard when we our life and goals are driven by fear of failure and disappointing others.

Isn’t it time to break away from the cycle of perfectionism, burnout, and high-functioning anxiety? We think so.

Resources for caregivers, parents, and anyone impacted by mass-violence
Resources for caregivers, parents, and anyone impacted by mass-violence

In response to the Uvalde, Texas, School Mass Shooting

We are grieving along with our teachers, first responders, ER workers, families, communities of color, and everyone affected by the ripple effects of this collective trauma. Please read , save, and share these resources with anyone who may need them.

Get To The Root Of Your Stress: 5 Things That Make You Vulnerable To Stress
Get To The Root Of Your Stress: 5 Things That Make You Vulnerable To Stress

Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. It is the body’s physical response to a real or perceived threat, demand, or danger.

Everyone experiences stress at different levels. Even when the same stressors are present, our experiences can be different. Certain groups experience higher levels of stress, for example, communities of color, LGBTQIA+, women, and parents.

Stress isn’t always harmful. For example, think about the motivation you feel to study for your next exam, or the urge to make a to-do list on a Sunday. These are positive ways that stress can help you focus and complete tasks. But when stress is frequent and intense, it can affect your overall health, resulting in a reduced quality of life.

This is why we want to help you get to the root cause of your stress, understand the ays it manifests for you, and learn preventative tools for coping with stress. Because you deserve a healthy, happy life.

7 Common Problems You Might Be Facing as a Highly Sensitive Person (And What to do About Them)
7 Common Problems You Might Be Facing as a Highly Sensitive Person (And What to do About Them)

Has a trip to the grocery store ever sent you home in a panic? Was it the fluorescent lights buzzing? The sticky feeling of your sneakers on the floor? Maybe it was the squeaky wheel on your grocery cart or the strong smell of fresh paint? Maybe it was the awkward small talk with an old friend you saw or the interaction you had with the cashier. Or, maybe, it was all of it.

If you’ve ever experienced being overwhelmed like this, you might be a highly sensitive person and you aren’t alone. Nearly 20% of people are highly sensitive and face the same common issues. And while highly sensitive people might experience similar challenges, let me be clear that sensitivity is in no way a character flaw.

Being a highly sensitive person is not a diagnosis, and we discourage the use of it as a negative label for yourself and others. The list we are sharing today is intended to help highly sensitive people feel validated and understand why they may feel a certain way. This list can also be a helpful tool for friends and family of highly sensitive people.

Being sensitive has a negative connotation for a lot of people, especially if they have been accused of or labeled with it in the past. We hope we can help reframe the way people see sensitivity.

ADHD and Women Part 2: Practical Tools and Interventions for Coping with ADHD
ADHD and Women Part 2: Practical Tools and Interventions for Coping with ADHD

In our last blog about ADHD, we discussed what ADHD is, how it typically manifests in women, information on diagnoses, and resources. Today we’re digging in deeper and sharing real, meaningful ways you can combat the symptoms of ADHD. From time management to emotional regulation and sorting paper chaos, these research-based strategies will provide you with straightforward approaches to ease stress and overwhelm so you can live a better, more satisfying life. Before we get started, let us remind you that you don’t need to do all the strategies mentioned to be productive and successful. Find what techniques resonate with you and leave the rest. Honor your humanness. It’s important to be gentle with yourself on your mental health journey.

PRACTICAL TOOLS AND INTERVENTIONS FOR ADHD MENTIONED:

  • The Pomodoro Technique

  • OHIO Technique

  • Evening Rituals

  • Four-Field Strategy

  • Bullet Journal

  • Mindfulness Techniques

  • Working from home - STACC

  • Pragmatic and Concrete Tips

ADHD and Women
ADHD and Women

You keep losing your phone, locking your keys in the car, you’re constantly late and feel emotionally overwhelmed. You feel you can never pay attention, you start a lot of projects which you never end up finishing, and you are constantly feeling burnt out. Maybe someone in your life has told you “you might have ADHD” or maybe you’ve been hearing more about the signs and symptoms on Instagram or TikTok and something resonates in you. Whatever the reason, educating yourself is the first step in getting treatment for the symptoms that may be wreaking havoc in your life.

Today we will be talking all about ADHD and women, why it goes unnoticed, common symptoms, if a diagnosis matters, and resources to help you gain control of your life.

BIPOC Mental Health Month: A Brief Guide
BIPOC Mental Health Month: A Brief Guide

July is BIPOC Mental Health Month. We recognize the many layers of barriers that prevent people of color from receiving the support they need. We believe that all people deserve access to health care, especially in a world where Black, Indigenous, and people of color are systemically discriminated against. In an effort to continue advocating for the Black community and other underrepresented communities, we put together this brief guide on BIPOC Mental Health Month.

8 Tips for coping with social anxiety
8 Tips for coping with social anxiety

Anxiety is a feeling of worry, nervousness, dread, and uneasiness, typically about an imminent event or something with an uncertain outcome. Social anxiety is a feeling of worry or nervousness focused mainly on social interactions. To better understand social anxiety, let’s start by learning the main components that anxiety is created and sustained by:

How to tell someone to consider counseling
How to tell someone to consider counseling

To witness someone who you care about suffering or struggling can be difficult. It can feel heartbreaking to know that that person could benefit from professional help and yet not see them take that step. Approaching a loved one with the, “Hey, I think you need to talk to someone.” can be a challenging task, but one that we think we can help you navigate.