During Thanksgiving, people gather to celebrate their blessings. Though this holiday is often associated with gratitude and joy, it can also be a time of increased mental health challenges for some. There are a few factors that can negatively impact mental well-being during this holiday. However, with awareness and proactive strategies, you can navigate these challenges and have moments of genuine connection and gratitude amidst the chaos. 

Unrealistic Expectations

One of the reasons you may feel low during the holidays is having unrealistic expectations. People anticipate a picture-perfect holiday with harmonious gatherings and flawless turkey dinners. In reality, family dynamics are complex and can be messy. Holiday preparations can be overwhelming and tiring. This can cause stress, anxiety, and disappointment when things do not go as planned.

To combat this, set realistic expectations for your holiday. Acknowledge that it may not all be perfect, and that that is okay. Accept it for what it is and focus on the moments of joy and connection.

Family Dynamics

The holidays often involve spending long periods of time with family members. While these gatherings can be wonderful, they can also be fraught with stress. Long-standing family tensions, unresolved conflicts, and differences in opinion can surface. 

Set boundaries if necessary. Feel free to excuse yourself from the conversation or the room if you do not want to engage. Seek support from a therapist or counselor if your family dynamics are particularly challenging.

Loneliness and Isolation

The holiday can be an isolating experience for those who do not have a strong support system or live far from loved ones. Feelings of loneliness and social isolation can aggravate existing mental health issues. Over time, these feelings can result in depressive symptoms for some people.

If you find yourself alone during Thanksgiving, consider reaching out to friends or acquaintances. Perhaps you can join their event, or you can organize a small gathering for others who may be alone. Look for events within your community that you can join. Give your time by volunteering to help those in need. This has been proven to improve mood and allay feelings of sadness. 

Financial Strain

The pressure to create a lavish Thanksgiving feast or travel to visit family can lead to financial stress. Financial worries are a significant contributor to mental health problems, and they can intensify during the holiday season.

Establish a budget for Thanksgiving expenses well in advance to prevent overspending. Consider alternatives like potluck dinners. This can reduce financial strain while still allowing you to enjoy the holiday spirit.

Overindulgence and Health Concerns

While enjoying a rather large meal is part of the celebration, excessive overeating and alcohol consumption can take a toll on both physical and mental health. The guilt and discomfort that often follow overindulgence can lead to self-criticism and anxiety.

Practice mindful eating by savoring each bite and paying attention to your body's hunger cues. Limit alcohol consumption and pick healthy options alongside the indulgent ones. This can help you maintain a balanced approach to holiday eating. Go easy on yourself in terms of self-judgment and criticism. It is a holiday, after all, and you can allow yourself to partake and responsibly enjoy what is offered.

Seasonal Affective Disorder (SAD)

Thanksgiving falls during the late fall or early winter. This is a time when many individuals are susceptible to Seasonal Affective Disorder (SAD). SAD is a type of depression that occurs seasonally, and is often triggered by cold weather and reduced exposure to sunlight. 

If you suspect you may be experiencing SAD, consult with a mental health professional. Treatment options may include depression therapy or individual therapy.  

Grief and Loss

For those who have recently experienced the loss of a loved one, holidays like Thanksgiving can intensify feelings of grief and loneliness. The absence of a family member or friend can cast a shadow over the holiday.

Acknowledge your grief and seek support from a therapist or support group to help navigate your emotions during the holiday season. Consider creating new traditions or rituals to honor and remember your loved one.

Seeking professional help and reaching out to support networks can help you maintain and improve your mental health during the holiday. Trust Mental Health has a team of BIPOC therapists that offer mental health therapy in California. Contact us for a free 15 minute consultation. We will match you with a therapist best suited to your needs.

FAQs

Why does my mental health seem to deteriorate during the holiday?

It is not uncommon for people to experience increased stress, anxiety, or sadness during the holiday season, including during Thanksgiving.

What are some factors that can contribute to worsening mental health during Thanksgiving?

Several factors can contribute, including:

   - Increased family or social pressure

   - Loneliness or feeling isolated

   - Financial stress from holiday expenses

   - Seasonal affective disorder (SAD)

   - Past traumatic experiences associated with the holiday

Are there resources available for coping with holiday-related mental health challenges?

Many mental health organizations and crisis hotlines offer resources and support during the holiday season. You can also find online communities and forums where people share their experiences and coping strategies.