Navigating family dynamics during Christmas time can be challenging for some. Whether it’s strained relationships or worries about how gifts will be received, struggling with mental health at this time of year is more common than you think.
While you can’t control everything at Christmas, there aresome steps you can take to protect your mental health from possible festive tension. Dr Robin Clark Medical Director at Bupa UK provides five tips to help you cope this year.
Stress triggers can appear in many forms and often arise in our daily lives. They can be related to friendships and relationships or environmental triggers such as being in a crowded or noisy place. These situations may cause your emotions to escalate and lead to heightened stress and outbursts.
1. Figure out your triggers
Working out potential stress triggers before family gatheringscan help you plan ways to navigate them. From heated conversations to long lists of preparations or emotions running high, take time to reflect and write down a list of things that might lead you to feel stressed or upset. Run through the triggers listed and think of potential ways to manage them.
2. Plan ahead
Whether you’re hosting or being hosted, it’s good to have a plan in place to help you cope with any triggers that may occur. Think about the surroundings and your company and plan where you can take yourself to, if needed.
You may find it useful to take a notepad to write down how you’re feeling, or to bring something personal along with you to help you feel grounded and comforted, like a cushion, photo or keepsake.
3. Manage relationships
You may find conversations with certain family members difficult. Don’t forget it’s fine to say that you don’t want to talk about specific subjects.
If tensions arise, you can try and take control and gently change the subject. It’s a good idea to have a few neutral topics ready, such as New Year’s Eve plans, or asking about favourite classic Christmas songs or films.
If there are people present who you’d rather not speak to, think of ways to keep a distance, such as helping with food preparation or talking to others instead.
4. Create positive activities
Bringing games to play can be an effective way to get everyone involved and raise morale. From board games to parlour games, these activities can help create fun memories together. You could also share stories, or hobbies you have in common to help shift the focus away from potential conflicts and create enjoyable moments for everyone.
5. Look after yourself
It’s easy to get swept up in the intensity that festivities can bring, but being constantly involved may lead to stress or poor sleep. Taking time to protect your energy with breaks just for you can help to reset your nervous system.
You could try giving yourself a little quiet time by sitting comfortably with your eyes closed and taking five slow, deep breaths. Or consider taking a warm bath or read a book to help you rest, escape and unwind.
Christmas is traditionally a time of fun, but when it’s not, it’s completely OK to talk to someone you trust about how you’re feeling. If you don’t feel comfortable speaking to a loved one, try a charity like Samaritans, or a health professional instead.
Content by Dr Robin Clark Medical Director at Bupa UK
