Getting Through The Holiday Season - COVID Edition

While our nation and most parts of the world continue to deal with the devastation of the COVID pandemic, we are right in the holiday season. For many, this is a joyous season where they get to spend time with family, honoring decades-long traditions and starting new ones with their youngest family members. Some people look forward to ringing in the New Year with friends and spending the night out on the town. 

This year is different. 

Many have lost their lives to the coronavirus. Some have lost their dearest family members, and others are frustrated and tired of social distancing, masks, lines at grocery stores, and being told they need to protect others' health and safety. Regardless of your opinion, I think we can all agree that we want normalcy again. We want our day-to-day lives to go back to "normal." We want closeness and connection with our family and friends. We want to enter whatever store we'd like and freely go about our business at restaurants and movie theaters. We want our lives back. 

The holiday season can exacerbate some of these desires and the frustration that life isn't normal right now. We may have to change our plans and figure out how to do things differently. We may be grappling with particular family and friends not agreeing with our decision to spend the holidays. You may be an avid mask wearer and social distance every chance you get. Meanwhile, your Uncle Ron thinks 350K dead isn't a big deal and says he's socially distancing while he quickly comes into land a big sloppy kiss. Tensions are raised amongst family members and even friends with differences in opinions and choices on handling safe options during a pandemic. 

Many are having a tough time making the right decision on how they spend their holidays. Many are sad that they will be away from family and friends, and many won't make a change at all. Regardless of how you choose to celebrate the holidays, it is absolutely different for all of us this year. Managing your emotional and mental health during this time is essential, and doing a few key things can make all the difference. 

1. Acknowledge how you're feeling

It's okay to be upset, sad, frustrated, or even angry that your plans have changed or are different this year. It's been a challenging year. The world is suffering from a pandemic, and our nation has endured such a divide for months now. Everyone is handling this situation differently, and we are all entitled to how we are feeling. It's our reaction and response to others that are key. Be open and honest with yourself about how you are feeling. Acknowledge your emotions. Write about them, journal, talk to a friend, or sing in the shower about it if you need. Just be true to yourself and express what you're feeling.

2. Understand That It's Different

While we know the world is different right now, we see the masks on faces, we see the signs and markers to keep our distance, we hear about the deaths on the news, and we may have even suffered a loss ourselves, we can also become so numb that it's hard to comprehend. Be sure to acknowledge and prepare yourself for the differences this holiday season. Know that gatherings will be different or not happen at all. You may spend the holidays alone for the first time in years, or you may keep it small and safe with your chosen pod. Regardless of your plans, it's essential to acknowledge that things will undoubtedly be different this year. We must mentally prepare ourselves for that. Going into a situation expecting things to be the same as years before can set you up for more disappointment. This year will look a bit strange, but we can have hope for the future to bring back a sense of normalcy. 

3. Don't Dwell on the Negative or the Past

While you should acknowledge the differences this year, don't get stuck on the past events or the way things "should" look. Staying stuck on this will keep you in a mindset of disappointment. View this as a temporary change that will get better. If you focus only on the negative and the things you don't like or wish were different, it doesn't allow you to move forward mentally.

4. Engage in Mindfulness

While mindfulness is good any time of the year, it can be beneficial during the holidays as it allows you to take a moment, slow down, and be present. More than others, this holiday season can be critical to really be in the moment and be mindful. Practicing mindfulness lowers stress and increases mental attention and focus, and it will help you have deeper and better connections with those around you. 

5. See the Positive & Make it Special

Find a way to focus on the good this year and make new memories. Many people chose Christmas ornaments to commemorate 2020 with masks, hand sanitizers, or images of quarantines and social distancing. Some took photos of their family in masks or kept their distance with a porch pic. Find new ways to let this year go down in the history books. Look for a positive way to mark this year as complete and move toward the future.

6. Focus on What You Can Control

This year has proven that so much of life is really just out of our control. That's hard. It can be challenging not to have control of significant aspects of our life, especially our day-to-day routines. Rather than dwelling on all of the things, you can't change, focus on what you can. If you have family members who don't take health seriously, don't ruminate on their decisions or behaviors and instead maintain your own health and safety. Make a good decision for you and your family and continue walking your own path forward. 

7. Reach Out to Others

Reaching out to others if you need support is essential. We can also reach out to others in a unique way this year to celebrate at a distance. Reach out to family and friends for a virtual video call or to share your favorite food or drink recipe together. Commemorate the holidays with a unique "at a distance" photo or online celebration. Also, pick up the phone and call a friend if you need support. It's okay to reach out for help. Our support system is just that, a system of support for when we need it. If you are struggling, let someone know. Talk about how you are feeling and share with others your process. 

8. Be a Role Model for Your Children

Remember that our children absorb what we say and do. They watch how we act, and we teach them through our own actions and how we face the world. If we complain every day about how awful life is, they feel that and begin to express it too. Be a positive role model for them. Show and teach them that it's okay to express how you feel, and it's okay to feel disappointed or upset. But also teach them that we can find the positive in a very negative situation. Create something special for you all as a family to help you move forward and persevere during this challenging time. 

9. Practice Gratitude 

There is much research to show the many mental, emotional, and physical benefits of gratitude. It can be beneficial to focus on the positive and think about things for which you are grateful. The practice of gratitude has many benefits and helps during stressful and challenging times. By practicing gratitude, we are forcing ourselves to find the positive in a challenging situation. It also helps to gain perspective in our lives and see that many positives still exist.

10. Make Good & Healthy Decisions

Making good and healthy decisions may mean saying "no" to a gathering or family event that you don't feel comfortable with and setting good boundaries. Or it may mean sticking to good healthy food and monitoring yourself for overindulgence. Monitoring alcohol consumption should also prioritize, as the holidays can most certainly be a time of excess. Making good decisions is really key to managing good emotional health. Be sure to eat healthy meals, get plenty of sleep, include some physical activity into your daily routine, and avoid excess alcohol use. Also, manage the amount of news and social media that you consume. We live in such a connected world that it can be easy to stay glued to our phones and know every post on social, but that can often come with a hefty price tag. Look to maintain overall balance in your life this holiday season. 

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For more articles on maintain good mental health during the COVID19 pandemic, click here.

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Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online practice specializing in personal growth, mental wellness, & relationship betterment.

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