Prioritizing Your Mental Health During the Holidays

By Nicole marino, amft

As we enter the winter months and into the holiday season, it is so important to make sure you are checking in with yourself around your mental well-being. The holiday season can evoke a wide range of emotions for people. While some look forward to celebrations, gatherings, and festive traditions, others may feel overwhelmed, anxious, or even lonely. It’s important to recognize that mental health is just as crucial during this time as it is any other, potentially even more so. Here are some strategies to help manage your mental health during the holidays.

Acknowledge Your Feelings

It’s so important to acknowledge and sit in the emotions that come up for you during the holidays, even the more “negative” emotions. It's normal to experience a mix of joy and stress. Journaling, talking to someone you trust, or meditating can be helpful ways to process emotions and identify what’s weighing on your mind.

Set Realistic Expectations

Holidays often come with high expectations, whether it’s creating the perfect get-together, finding the ideal gifts, or maintaining traditions. Try to set realistic goals and be flexible with yourself and your situations. Remember that it’s okay for things to not be perfect (they’re not meant to be!). Simplifying your plans can lead to a more enjoyable and less stressful experience.

Prioritize Self-Care

Self-care is essential, especially during busy times. Carve out moments for yourself, whether that means enjoying a good book, going for a walk, or participating in your favorite hobby. Make a conscious effort to engage in activities that recharge your energy and bring you joy.

Reach Out for Support

If you’re feeling overwhelmed, don’t hesitate to reach out for support. Talk to friends or family (anyone you trust) about how you’re feeling or consider seeking professional help if needed. Sometimes, simply sharing your thoughts can lighten the pressure and emotional burden. Remember, you’re not alone in this experience and others can relate!

Create New Traditions

If certain traditions are a source of stress or sadness, consider creating new ones. This can be an opportunity to adapt your celebrations to better fit your current feelings and circumstances. Finding what works for you can foster a sense of new beginnings.

Limit Social Media Exposure

Social media can amplify comparison. It’s easy to get caught up in the seemingly perfect lives of others. If you find yourself feeling down after scrolling, consider taking a break from social media during the holidays. Focus instead on real-life interactions and experiences. Focus on the things going on in your life that you are grateful for.

Practice Mindfulness

Mindfulness can be a strong tool during the holidays. Taking a few moments each day to practice deep breathing, meditation, or grounding techniques can help reduce stress and increase your overall well-being. Being present in the moment allows you to appreciate the little joys that the season brings.

Give Back

Engaging in acts of kindness or giving back to the community can provide a sense of purpose and connection. Volunteering your time or resources can remind you of the positive impact you can have on others!

While this season of time can bring a lot of joy and happiness, it can also take a toll on your mental health. By using these tips and reminders, you can better navigate the season ahead and know what is going to be best for you and your emotions. Ultimately, your mental health is the priority so the holidays can look however you want them to!

Nurturing Mental Health Through New Year's Resolutions

By Megan Allcock, LMFT

As the calendar restarts, many people embark on the journey of setting New Year's resolutions. While common goals often revolve around fitness, career, or personal development, it's crucial not to overlook the importance of mental health in this pursuit of self-improvement.New Year's resolutions are typically associated with tangible, measurable goals. However, taking care of one's mental well-being is equally important, if not more so. 

When setting goals it’s important to be realistic in what you can achieve. Think about the values you hold that can influence your resolution choices. Try to avoid overwhelming yourself with a long list and instead focus on a few key areas that will contribute to a more positive life. Below are a couple of suggestions for mental health goals and resolutions. 

Prioritize Self-Care:

Incorporate self-care practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply taking a break to enjoy a cup of tea, these moments of self-care can significantly contribute to your mental well-being.

Establishing Boundaries:

Learn to say no and set healthy boundaries. Overcommitting and stretching yourself too thin can lead to stress and burnout. By establishing boundaries, you protect your mental and emotional space.

Cultivate Positive Habits:

Integrate habits that promote mental well-being. This could include regular exercise, a balanced diet, and sufficient sleep. These lifestyle factors play a crucial role in maintaining a healthy mind.

Seek Support:

Don't hesitate to reach out to friends, family, or professional support if needed. Discussing your goals and challenges with others can provide valuable insights and emotional support.

Embrace Flexibility:

Life is unpredictable, and setbacks are a natural part of any journey. Embrace flexibility in your resolutions, understanding that adjustments may be necessary. Be kind to yourself and acknowledge progress, no matter how small.

As the year progresses, take time to reflect on your journey. Celebrate your achievements, no matter how minor, and learn from challenges. This reflective process can enhance self-awareness and contribute to a positive mindset.

In the pursuit of New Year's resolutions, let's not forget the importance of nurturing our mental health. A holistic approach to self-improvement encompasses both tangible goals and the well-being of our minds. By incorporating mindful goal setting, prioritizing self-care, and seeking support when needed, we can create a positive and sustainable path toward a healthier, happier life in the coming years.

Honoring Veterans Mental Health

By Bree Minger, amft

This month we pause to recognize, honor and thank Veterans, active duty service members, and reserve members this Veteran’s Day. Often, many do not realize the depth in which service significantly impacts Veteran’s lifestyles, families, and mental health. In 2020, there were 6,146 Veteran deaths by suicide (2022 National Veteran Suicide Prevention Annual Report). This jarring number is one that the VA is on a mission to lower. Thankfully, mental health has become a greater focus for Veterans and their families in recent years. 

Are you a Veteran or active duty member struggling? We thank you and there is hope. 

The VA has many mental health resources for different topics such as anxiety, bipolar disorder, depression, traumatic brain injuries, military sexual trauma, PTSD, schizophrenia, substance abuse, tobacco use, suicide prevention, the transition after returning from deployment, women, LGBTQ+, seniors and family or friends. 

For many years within the military, mental health has been stigmatized for how it may impact a service member’s career. This is changing. Military One Source offers free and confidential counseling to service members and their families. 

There are also many resources available from Military One Source including webinars, podcasts and apps designed for service members, spouses and children. 

Local to Chicago and looking for a resource? Chicago Veterans provides a strong social support system for Veterans and their families transitioning from service. 

Do you know a Veteran, active duty service member or a family member of a service member? Here’s how you may make a difference. 

Reach out this month to thank them and check in to see how they are doing. Ask if there is any way you can help such as driving children to school, driving to doctor appointments, raking leaves, shoveling snow, running errands or making a meal.

Consider supporting a Veteran-owned business. 

Find a volunteer or donation opportunity that honors or supports Veterans such as ride programs, service dog training, food banks or shelters.

https://www.mentalhealth.va.gov/

https://www.militaryonesource.mil/health-wellness/mental-health/mental-health-matters-in-the-military/

https://chicagovets.org/

Self Care - Redesigned

By Megan Allcock, AMFT

Self care is a term that has really taken off in the past few years. As the awareness of mental health began to increase, so did the idea of self care. Unfortunately, it has become capitalized on and therefore been reduced to this idea of face masks, candles, and bubble baths. Which are absolutely a PART of self care, but not the whole. Self care is a lifestyle not a “thing” to do. So let’s talk about nine different types of self care and how to incorporate them into your life.

Physical Self-Care is taking care of physical wellness and overall health. Some ways to practice self care for your body physically are getting enough sleep, drinking enough water, moving your body in ways that feel good, making and keeping doctor appointments, eating nutrient dense foods and getting enough fresh air/sunlight.

Emotional Self-Care is taking care of your emotions using empathy and self compassion. Ways to practice this would be journaling, therapy, emotional check ins with yourself, self compassion, releasing energy through music or art, asking for help when you need it and managing your stress.

Social Self-Care is a type of care that involves health family, friend and romantic relationships. It is important when fulfilling this type to spend time with safe people, create and maintain health boundaries, understand and follow through on your emotional battery (balancing alone time and social time depending on individual needs), and asking for support from safe people.

Spiritual Self-Care this care often involves religious beliefs, but is important to remember this involved any activity that nurtures your spirit, soul and allows you to think about something bigger than yourself. Examples include meditation, yoga, going to a place of worship, spending time in nature, prayer, reflecting, etc.

Personal Self-Care prioritizes doing things that honor what you enjoy, need and want. This can include enjoying hobbies, treating yourself (traditional self care of face masks, spa, candle, etc), trying something new, and spending time alone.

Home Environment Self-Care can be a bit of a challenge for some because this can often be out of your control, particularly for kids and teens. This type of self care involved maintaining a safe, functional and comfortable home space. This can look like having physical safety and stability, but also includes having a clean, comfy organized space in whatever form that applies to you.

Financial Self-Care is another challenging one because it often can be somewhat out of people’s control. This means maintaining financial goals and obligations. Self-care in this form often involves saving, researching budget information, paying bills, managing money and budgeting, and getting advice from financial experts (this can be personalized, but also through a podcast or internet source).

Intellectual Self-Care addresses the inner thinker and lifetime learner that exists in all of us. This type of care involves expanding your knowledge, mindset or reasoning. Some examples to foster this include reading, listening to podcasts, watching documentaries, or even researching into a specific topic that interests you.

It is not necessary to do all of these everyday because first, that’s unrealistic and second, you don’t usually need all nine in one day. There will be some moments you are craving intellectual self care, so lean into that. There will be seasons of life that need more of one kind of self care than the other, so again go with that by listening to your brain and body. All you can do is your best!

Scheduling Time for Rest

By Megan Allcock, AMFT

I often find myself sitting with clients who feel like they need to be doing more, whether it be at work, in their personal life, in their relationships, and even in regards to their mental health. For a while I thought maybe it was just a certain type of client, perhaps those high achieving perfectionists. I’ve started to notice every single client is feeling this way in at least one area of their life.

 In recent years there is a lot of language around “boss babes” and this idea that we constantly as humans need to be moving and being productive. The intensity level of hustle culture has reinforced to everyone that if you’re not busy and running yourself ragged then you aren’t doing enough. This is incredibly false. 

Productivity is a concept I find many people struggle with. The constant push and pull to be productive while desperately wanting and needing rest seems to be never ending. The thing is though, rest IS productive. Our bodies inherently need rest to function and be able to be our most productive selves with the other areas of our lives. Let's use marathon training for an example, most people don’t run 20 miles the day before running a marathon. In fact, they don’t usually run for the two or three days leading up to the marathon. They do this so that their legs are well rested and ready to run their fastest and longest distance. 

Life is kind of like a marathon, so when you do something big like run 26 miles, you need to rest before and after. This doesn’t just apply to the big stuff, but the small events in life as well.  One way I find it helpful to force yourself to rest is by scheduling it. Try picking a specific day a week to have just time for yourself to lounge, watch tv, do whatever you want that feels restful to YOU. Rest looks different to everyone, so make sure you’re listening to your body.

Lets talk seasonal depression or seasonal affective disorder (SAD)

By Megan Allcock, AMFT

As the seasons change I think there is often a large range of mixed emotions. Excitement for the fall foliage, switching to cozy sweaters and candles, and those crisp mornings. Sadness for the loss of summer nights, perfect beach days and rooftop restaurants. Anxiety for what winter will bring - coldness and darkness. These are just a couple, among many more emotions that come up as we move into the colder months. While there is nothing that can be done about the weather changing, there are some tips and tricks that can be implemented to try and keep that seasonal depression or winter scaries away.

1. Bright light therapy - there are a lot of different options for this, but using artificial light can help your circadian rhythm stay regular. Using this for 20-30 minutes a day can help alleviate some of the symptoms of SAD.

2. Therapy - having someone to talk to during these difficult months can help alleviate some of the depressive symptoms you may experience.

3. Socialize regularly - the cold weather can make us not want to go out, so maybe plan to have a night in with some friends. Try planning something social at least once a week, even if it is just a facetime with a friend to catch up and hold yourself accountable.

4. Move your body - exercise has been shown to help alleviate symptoms of depression and improve mood overall. If you can’t exercise outside due to weather try joining a gym, borrowing a friend’s peloton, or even lifting some weights at home - there are a lot of free online classes available now.

5. Get enough vitamin D - this is something we get naturally from the sun in the Summer, but the winter months it is harder for our bodies to get enough of. Consider booking a trip somewhere tropical or talk to your doctor about adding a supplement to your daily routine. Either way, make sure you are getting enough!

Try to get ahead of the winter blues this year and make a plan for how to combat any symptoms you know you usually experience.

Let’s Talk about it: Post Traumatic Stress Disorder (PTSD)

By Rachel D. Miller, LMFT

June is PTSD Awareness Month. While PTSD is most commonly connected to combat soldiers and veterans, it can also develop in first responders, survivors of domestic violence (abusive relationships), childhood, and sexual trauma, and natural disasters. Truthfully, any traumatic event can result in PTSD.

What is PTSD?

Post-Traumatic Stress Disorder, according to the National Center on PTSD, is a “mental health problem that some people develop after experiencing or witnessing a life-threatening event.”

Who might experience PTSD?

Anyone at any age can develop PTSD. It is more likely when a traumatic event is intense, occurs over a longer period of time, or the individual is injured in the event. Factors such as gender, age, level of social support, and previous experiences of trauma impact whether or not a person develops PTSD.

What are the symptoms of PTSD?

Symptoms may present within a month or so of the event or can develop years later. It can be short lived or be more of a chronic condition. Here are some of the common symptoms from the National Institute of Mental Health (NIMH):

• Re-experiencing the trauma via flashbacks, nightmares, or frightening thoughts which disrupt sleep and daily routines. Symptoms can start from your own thoughts and feelings or from reminders of the event such as sords, objects, or similar situations.

• Avoidance such as:

o Staying away from places, events, or objects that are reminders of the traumatic experience

o Avoiding thoughts or feelings related to the traumatic event

• Reactivity or hyperarousal:

o Being easily startled

o Feeling tense or “on edge”

o Having difficulty sleeping

o Having angry outbursts

These symptoms are typically constant, rather than triggered by reminders of the event, have you feeling stressed and angry, and may make it hard to do daily tasks.

• Changes in mood and cognition challenges such as:

o Trouble clearly remembering the event

o Negative thoughts about oneself or the world

o Loss of interest in enjoyable activities

o Distorted feeling like guilt or blame

If the symptoms last more than a month, seriously affect your ability to function, and are not due to substance use, medical illness, or anything except the event itself, you might have PTSD. Symptoms in children may look different, be sure to check with your child’s doctor or mental health care practitioner, if you have concerns.

Trauma focused psychotherapies recommended for PTSD:

• Eye Movement desensitization and Reprocessing (EMDR)

• Trauma-focused cognitive behavioral therapy (TD-CBT)

• Prolonged Exposure (PE)

Even if you are not experiencing all of the PTSD symptoms, it can still be helpful to have a therapist support you in processing your trauma. Please reach out to our office or utilize any of the resource below.

Resources if you or someone you love has PTSD:

• The National Center for PTSD

• The National Alliance on Mental Health (NAMI)

• Sidran Institute