For most people, Christmas will be very different this year. In this article, we provide 5 basic pharmamedic expert tips to help support our mental health during and after the 2020 holiday season.
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Although the pandemic has affected everyone in different ways, there seems to be little doubt that the average mental health of the population has declined.
At a time when family and friends are normally the closest, this year, they will be farther away. Looking after our mental health in a proactive way is more important than ever as we enter the holiday season.
Before we dive in, here is something to bring to the forefront of your mind as often as possible over the coming days and weeks:
1. Sleep
No article on maintaining mental health would be complete without mentioning sleep. We do not give it the space that it needs in our modern, neon-lit world. We all need to do better.
Losing sleep interferes with our mood. This is intuitive, but it is also backed by research. For instance, one study concludes, “Sleep loss amplifies the negative emotive effects of disruptive events while reducing the positive effect of goal-enhancing events.”
In other words, if we do not sleep enough, we are more likely to feel negative when things go wrong, and we are less likely to feel good when they go well.
2. Keep active
As with sleep, any article that aims to boost mental health has to include exercise. As the temperature drops, forcing ourselves outside can become increasingly challenging. Scientists have shown that physical activity can boost mood both in the short and long term.
3. Addressing loneliness
For many people, loneliness has already been a significant feature of 2020. Reflecting on friends and family during the Christmas period is likely to intensify those feelings of isolation.
To combat this, make an effort to make contact. Whether it is a simple phone call or a video chat, schedule some conversations in. Remember, you are not the only one feeling lonely. If it is safe and permissible in your area, meet up with a friend somewhere outside and take a walk.
Check in with others — emails, texts, and social media can be useful in times like this. Rather than doomscrolling, send a “How are you?” to someone you miss. They likely miss you, too.
Stay occupied. Empty time can move slowly. Find a new podcast, listen to new or old songs, pick up that guitar, start drawing again, learn a new skill, or anything else. An occupied and engaged mind is less likely to dwell on the loneliness.
4. Eat and drink well
Christmas is associated in no small part with overindulgence. I don’t think it would be fair or reasonable to expect people, in 2020 of all years, to reduce their turkey intake.
With that said, there is growing evidence that what we eat impacts our mood.
“Healthy eating patterns, such as the Mediterranean diet, are associated with better mental health than ‘unhealthy’ eating patterns, such as the Western diet.”
5. Align expectations
Not everyone is on the same page when it comes to the pandemic. Some people might still be shielding, while others might have succumbed to “pandemic fatigue” and be returning to normal prematurely. Others still might use terms such as “scamdemic” and refuse to wear a mask.
Some family members might be pushing for a family meal, like the long distant days of 2019. Others, sensibly, might be visualizing a Zoom-based meal plan.
These differences in position have the potential to cause disappointment and additional stress. It is important to have clear and frank discussions with family members about what they can expect this year.
The take-home
Individually, the tips outlined above cannot replace the good times we expect from Christmas. However, if we make more of an effort to eat right, sleep right, and move around, the cumulative effect might be enough to enjoy some benefit.
Remember, we are on the home straight. Reach out and talk to friends and family if you are feeling low. The odds are they are feeling low, too. Never be afraid to talk about your emotions. No one is having the holiday season they expected.
