Navigating the Holiday Blues

Pumpkin spice everything in September. Neighborhood children trick-or-treating and the appearance of holiday décor in October. The first flakes of snow in December. Hopefully, we can pause a minute for Thanksgiving gratitude before diving into the December buying frenzy. As the excitement of the holidays continues to mount for many, others silently endure a sense of loss and despair.

Research conducted by The National Institute of Health shows that 2.5 – 3 million people die in the United States annually, each death leaving an average of five grieving people behind. Feelings of sadness, loneliness, and emptiness often intensify during the holidays as memories of lost relationships, financial insecurity, or the death of someone you loved swirl through your mind. 

Whatever the situation, it may help to know that grief is a process in all its forms. Kubler-Ross’ stages of grief are well-known (shock, bargaining, anger, depression, acceptance) and typically a part of this process. However, there is no timeline for moving through grief and loss; the process is neither linear nor tidy. Grieving takes time. 

Allowing yourself to honor where you are in the grief process is the first step to navigating the holiday blues. Others who have walked this path have found there are steps you can take to assist you on your journey.

1. Prioritize Essential Self-care.
   Be mindful of eating healthy foods, staying hydrated, regularly sleeping, wearing comfortable clothes, and spending time in nature.

2. Practice the Daily Dose (10-5-1).
   Engage in ten minutes of meditation, list five things you are grateful for in your journal, and complete one random act of kindness for someone every day. Connecting with the spiritual world, focusing on gratitude, and helping others are keys to healing. 

3. Express Yourself.
   Buy a new journal and a set of colored pens or markers. If you like to write, write; if you want to draw, draw. Put the pen to paper and express what you are thinking and feeling. Getting your thoughts and emotions out of your head and heart onto paper is therapeutic.  

4. Seek Support.
   Connect with friends or family members who listen well and support you. Sharing your feelings and asking for help can be empowering, and most people are eager to assist once they understand your needs.

Wherever you find yourself in your grief journey, please do not go it alone!  If you would like to connect with additional support during the upcoming holidays, The Mental Wellness Center is offering a new grief group, Healing Hearts. Beginning Saturday morning, November 23rd, this group will be led by Mary Evans LCPC CAGCS, an experienced therapist and certified advanced grief counseling specialist. This will be a small group with a maximum of eight participants and is ideal for learning and healing with others walking through the grief process. 

For additional information and to register for this healing opportunity, please click the link below!