Supporting Your Mental Health During the Holiday Season

In the 2003 holiday movie classic, “Elf,” the main character, Buddy, shares a particular fondness for the holiday season, “The best way to spread Christmas cheer is singing loud for all to hear!” No matter what traditions you celebrate this winter, not everyone shares Buddy’s enthusiasm for this season. While the holidays can be a time of celebration and joy for many, it also can be a period of stress, sadness, and loneliness for others—and sometimes can be particularly difficult for people living with mental health and substance use conditions.

A survey conducted by the National Alliance on Mental Illness (NAMI) found that 64 percent of individuals living with a mental illness reported that their conditions worsened around the holidays. Whether due to separation from loved ones, personal grief, the pressures of gift-giving, economic hardship, challenging interactions with family members, or shorter days, this time of year can bring unique behavioral health challenges.

As we approach the holiday season, it is important to remember that it is very common to feel added stress — and this stress can worsen symptoms of a mental health condition, such as depression or anxiety, or a substance use disorder. However, there are ways to help address the stress or condition and improve your mental health. Below are strategies to help you find moments of joy amidst the hustle and bustle this holiday season.

Strategies for supporting your mental health:

1. Pay attention to your feelings
   Remember that it is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to addressing and nurturing them.

2. Develop a plan for when you are feeling stressed, sad, or lonely
   This plan may include calling a friend or family member, going for a walk, engaging in an activity that brings joy, or watching a favorite movie. Having a plan ahead of time can help ensure the difficult moments are more manageable.

3. Practice self-care
   It is important to schedule time for yourself and activities that recharge your mind and body. This may include reading a good book, working out, spending time in nature, and practicing stress management skills, such as deep breathing, meditation, and mindfulness. It is also important to remember to prioritize necessities, including eating a balanced diet, getting plenty of sleep, and finding time for exercise.

4. Connect with community
   If you can’t be near loved ones during the holidays, finding a supportive community through clubs, support groups, community centers, local meetups, and faith communities can help reduce feelings of loneliness and isolation. Consider scheduling a regular phone call with family and friends as well.

5. Support others
   During this time of year feelings of grief and loss can amplify. Check in on loved ones who may be alone or struggling during the holiday season. Helping a friend or neighbor not only gives joy to others, but it can improve your own happiness and well-being.

6. Recognize seasonal mood changes
   Seasonal Affective Disorder (SAD) is a condition in which people experience symptoms of depression that are triggered by the change in seasons as the days get shorter. While this form of depression often improves in the spring and summer, it is important to talk with your health care provider if you feel you are experiencing these symptoms. Treatment is effective and may include light therapy, antidepressant medication, and/or talk therapy.

7. Avoid alcohol and drugs
   For people in recovery, the holiday season presents challenges that can trigger the use of alcohol and drugs. Having a plan for navigating social events and feelings of loneliness, can reduce the risk of substance use. For family and friends, it is important to check in on those who may be struggling with substance use over the holidays.

8. Know when to seek help
   If you feel that your mental health struggles are becoming overwhelming and difficult to handle, it is important to seek help and know that treatment is available. Below are free and confidential resources that can connect you with effective treatment and support.

You are not alone. Here’s how to seek help.

SAMHSA’s National Helpline — 1-800-662-HELP (4357) - A confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

FindSupport.gov — An online guide that helps people navigate through common questions when they are at the start of their journey to better behavioral health.

FindTreatment.gov — A confidential and anonymous source of information for persons seeking treatment facilities in the United States or U.S. Territories for substance use/addiction and/or mental health problems.

988 Suicide & Crisis Lifeline — If you or someone you know needs support now, you can contact the 988 Suicide and Crisis Lifeline. Simply call or text 988 or chat 988lifeline.org.

Veterans Crisis Line — Reach caring, qualified responders with the Department of Veterans Affairs. Many of them are Veterans themselves. Dial 988 then press 1.

The Days are Getting Shorter—Are You Feeling the Effects of Seasonal Affective Disorder?

We’re in full Fall swing, which means baseball playoffs, pumpkin spice everything, cool, crisp weather, and shorter days. If you’re like most people, even if you love Autumn, you secretly crave more hours of sunlight every day. Why? Our bodies naturally crave the energy and mood-boosting power of the sun. When we start to experience fewer regular hours of daylight, especially as Fall turns to Winter, it can begin to impact your mood, especially if you are sensitive to a condition called Seasonal Affective Disorder (SAD). What is this moody condition, and how might it be affecting your internal happiness-o-meter? Read on to find out.

What is SAD?

SAD, often referred to as major depressive disorder with seasonal pattern, is a type of depression that’s associated with the changing of the seasons. Those who experience SAD most often feel a decline in their mood in the Fall and Winter months. While experts still need to conduct more research on the causes of SAD, the American Psychiatric Association (APA) believes the condition may be triggered by reduced exposure to sunlight, causing a chemical imbalance in the brain and a disruption of the circadian rhythm (our internal clock).

While the APA reports that only about five percent of Americans experience SAD annually, it can plague their mood for up to 40 percent of the year.

SAD Symptoms

Symptoms of Fall and Winter SAD may include:

• Regular feelings of depression or hopelessness

• Difficulty sleeping

• Changes in appetite or weight

• Being easily agitated

• Reduced interest in hobbies and activities

• Feelings of low energy

• Difficulty concentrating

In the most severe cases, SAD can result in thoughts of death or suicidal ideation.

What to Do if You Believe You are Experiencing SAD

If you notice a recurring, negative impact on your mood and emotional wellbeing during times of the year that experience less consistent daylight, talk to your doctor. He or she will be able to diagnose whether or not you are experiencing a seasonal, or more persistent form of major depressive disorder, and can prescribe a treatment plan. Common treatments for SAD include:

• Psychotherapy – Treatments such as cognitive behavioral therapy (CBT) can help patients understand and manage their reactions to certain situations and environments.

• Prescription Medication – For some, antidepressant medications help to increase serotonin levels, improving mood, and lessening feelings of depression.

• Bright Light Therapy (Phototherapy) – During this treatment approach, a patient sits in front of a lightbox for twenty minutes to an hour daily, ideally in the morning hours, during the times of the year when they typically experience SAD. The light exposure may help to restore the patient’s normal circadian rhythm.

• Lifestyle Changes – Changing one’s routine to maximize exposure to sunlight may also help improve mood. Committing to an afternoon walk, changing window dressings to allow more natural sunlight into rooms, and sitting near a window during work hours are all helpful tactics. Obtaining regular exercise and eating healthy also help to stabilize and improve mental health.

#dailycheckin

#PositiveMindset

#FocusOnWhatYouCanControl

#SAD

4 Tips to Support Your Mental Wellness This Season

Though the story behind Thanksgiving is multi-faceted (Cain and Hadden, 2022), millions will celebrate on the fourth Thursday in November. They’ll be dedicating a chunk of time to give thanks. However, their experiences may not match the research.

Studies on gratitude

A 2023 meta-analysis and review concluded that gratitude interventions can positively affect people.

• increasing feelings of and recognition of appreciation

• upping life satisfaction levels

• boosting mental health

• uplifting mood and positive emotions experienced

“Acts of gratitude can be used as a therapeutic complement for treating anxiety and depression and can increase positive feelings and emotions in the general population” (Diniz and colleagues, 2023).

Yet many people feel sadder and more anxious on Thanksgiving. For example, some people:

• feel extra alone or lonely

• worry about the extra pressures

• can't afford to celebrate but want to

• dislike being together on the holidays

• already struggle with mental distress that the day amplifies

There’s a lot that Thanksgiving can bring up for folks. We don’t choose the day; it happens to us. And there are often unrealistic expectations of glee amid a complex world. Some might go so far as to categorize those expectations as toxic positivity.

If you forecast a potentially emotionally challenging holiday, here are four things you can do to support or improve your mental wellness.

Tips: Feel, accept, give, and breathe

1. Feel. Recognize that having negative feelings—even big ones—on Thanksgiving does not mean you are wrong, weird, or failed the holiday. Holidays can push a demand for positivity too far. It’s not realistic.

2. Accept. You’d probably prefer that you felt differently or had a different situation. If you can accept your feelings instead of beating yourself up with shoulds (I should feel this or that), you'll probably be able to move through the day easier and better.

3. Give. If you had a friend who was sad, stressed, lonely, or whatever, what would you give them? A hug? Encouragement? Attunement? Compassion? Give that to yourself.

4. Breathe. If you notice you’re getting riled up emotionally, practice a long exhale immediately. Unless you have a reason that you should not do breathing exercises (for example, maybe something medical), they can be fab for chilling out the nervous system and other body responses to building emotions (for example, shoulders creeping up or stuck high by ears, heart beating faster).

Bottom line

Gratitude can improve well-being—as the research shows. I've seen that even performative or forced gratitude can be effective for some (the fake it ‘til you make it concept). If you are into celebrating and trying to be thankful, fantastic! A whole calendar day of it may give you a lot of positive benefits.

And if you are not into Thanksgiving, that’s okay, too. There are 364 other days of the year to see if gratitude benefits you, such as uplifting your mood, increasing overall well-being, and so on. For you, Thanksgiving may be more about offering grace to those around you and possibly practicing the four skills from this post: feeling, accepting, giving, and breathing.

Mental health apps offer easy, accessible support whenever you need it. 💙 #MentalHealthMatters #SelfCare

#boundaries

#healthanxiety

10 Best Mental Health Podcasts of 2024

With topics ranging from anxiety and depression to self-love and substance abuse, these listens focused on emotional wellness have something for everyone.

Podcasts are a really popular form of entertainment right now. In fact, one study found that 26% of U.S. adults said they had listened to a podcast in the week leading up to the survey in 2022 — compared to just 7% in 2013. That’s partly due to the fact that you can listen to podcasts pretty much anywhere, most are free or low-cost, and listening to them enables you to dive into issues that you may not be very familiar with — especially when it comes to mental health topics.

With millions of podcasts available to listen to, there is truly something for everyone. Whether you’ve recently been diagnosed with bipolar disorder and want to learn about other people’s coping strategies, have a child struggling with an eating disorder and hope to be a better supporter, are trying to maintain a more positive outlook through a rough patch or just want to raise your awareness of mental health issues in general — podcasts can help.

However, with so many podcasts to choose from, it can be overwhelming to pick one, so we’ve done the research for you and compiled the best mental health podcasts of 2023 depending on what you’re in the mood for. Of course, this list doesn’t touch on every mental health issue that exists, but it will provide a safe, comforting and wholesome place for most people to start with.

Our top picks

Best for general mental health: We Can Do Hard Things

Best for body positivity: iWeigh

Best for heavy topics: The Mental Illness Happy Hour

Best for Black women: Therapy for Black Girls

Best for couples: Where Should We Begin?

Best for mindful nutrition: Maintenance Phase

Best for depression: The Hilarious World of Depression

Best for variety: Feel Better, Live More With Dr. Chatterjee

Best for managing mood swings: The Happiness Lab

Best for boosting happiness: Happier: With Gretchen Rubin

Best for general mental health: We Can Do Hard Things

For this show, Glennon Doyle (author of the bestseller Untamed) joins her wife (soccer star Abby Wambach) and her sister Amanda Doyle to talk candidly about how we overcome hardships every day. They cover everything from addiction and career trouble to taking care of parents and maintaining friendships, but in a way that is both honest and hopeful at the same time. The idea is that by discussing these things out in the open it might empower someone else to push through difficult times. The tone is friendly, relatable and endearing so even when they’re having tough conversations, the trio of hosts helps listeners feel at ease.

Apple Podcast Score: 4.9 stars (30K ratings)

Paid or Free: Free

Top Review: "This podcast is beautiful and important work. We all need these women and their guests in our lives and if we can’t take them to lunch (dream!) this body of work will more than suffice! The episode on family estrangement was one of the most pivotal for me and so very validating about a matter that has brought me so much pain. I loved that I could look up the transcript on the pod’s website and I brought the transcript to therapy and have since embarked on a reparation journey."

Best for body positivity: I Weigh

British actress Jameela Jamil started the "I Weigh" movement in an effort to fight back against how the value of women is often measured by their body weight. Instead, she promotes the idea that we each have our own formulation for calculating our value that isn’t based on our body at all but on other traits such as being a good friend, making an honest living, volunteering or a million other things. On the podcast, Jamil interviews other thought leaders on a plethora of mental health topics in an effort to challenge societal standards.

Apple Podcast Score: 4.8 stars (2.2K ratings)

Paid or Free: Free

Top Review: "I look forward to listening to new episodes every week because I always walk away learning something new. I am so appreciative of the anti-shame approach to every topic covered."

Best for heavy topics: The Mental Illness Happy Hour

Comedian Paul Gilmartin was diagnosed with clinical depression in 1999, and in 2003 he realized he was addicted to alcohol. He’s been sober ever since and on this podcast, Gilmartin talks to other artists, friends and doctors about a variety of mental health challenges that people deal with every day. The hope is that moving these discussions from the shadows into an open space might help others who are suffering feel less alone and talking about solutions might provide a path forward for someone. Normalizing mental health problems through podcasts like this one helps reduce the stigma for everyone.

Apple Podcast Score: 4.8 stars (5.6K ratings)

Paid or Free: Free

Top Review: "This host has a serious commitment to making anyone and everyone feel safe no matter how bizarre their mental health issue. I like the way he reads selected thoughts from listener surveys; he makes good choices and always honors the perspective of the writer."

Best for Black women: Therapy For Black Girls

No guide to the best podcasts related to mental health is complete without mention of Therapy for Black Girls. Host Joy Harden Bradford, Ph.D., has earned a glowing reputation for her ability to connect with women of color on a suite of crucial relevant issues, no doubt due in part to her training as a licensed psychotherapist. Plus, it's an approachable program that anyone can easily jump into. (There are more than 300 episodes, but it doesn't matter where you start!) Bradford is the master of crafting compassionate, actionable takeaways for her listeners. Stigmas of many different natures — from being a sole WOC in the workplace to addressing microaggressions from well-meaning friends — are often discussed in-depth in inspiring ways.

Apple Podcast Score: 4.8 stars (5.1K ratings)

Paid or Free: Free

Top Review: "As a therapist and a consumer of podcasts, I love this content. So informative as well as relatable. Interviews are always well thought out and valuable."

Best for couples: Where Should We Begin?

If you've ever wanted to be a fly on the wall when therapy actually takes place, here's your chance. Host, author and psychotherapist Esther Perel counsels real couples as they discuss their personal issues on Where Should We Begin? There is more than five seasons' worth of trauma and conflict explored with Perel's gentle approach, and listeners are bound to identify with the issues presented, which range from a committed couple overcoming infidelity that led to happier lifestyles to a pair of the best pals determining whether they should end their friendship. The real-world application of couples can be inspiring and will likely keep you coming back for more.

Apple Podcast Score: 4.8 stars (12.5K ratings)

Paid or Free: Free

Top Review: "What Ester is able to evoke, contextualize, and make contact with in each episode is phenomenal. I’m able to see myself and my dynamics in most people she works with. She has a rigorous intellect, a compassionate, heart, and a playful spirit which allows for so much insight."

Best for mindful nutrition: Maintenance Phase

Stephanie Dolgoff, deputy director of the Lifestyle Group's Health Newsroom, helped launch Good Housekeeping's exploration into diet culture starting in 2020, and points to Maintenance Phase as a worthy resource for anyone wishing to find wholesome nutritional direction in their life. The program works to debunk questionable science and marketing claims behind today's propelled health fads, which also include wellness-related activities that branch into mental health. Topics explored in this timely series include self-worth as it relates to food, the dangerous effect of the BMI on women's health and a deep dive into the complicated world of treating eating disorders.

Apple Podcast Score: 4.8 stars (12K ratings)

Paid or Free: Free

Top Review: "The hosts are hilarious and have great chemistry. Every episode is a lesson from them on how to examine the world around us and ask questions to uncover bias in ourselves and others. They school me better than my teachers ever did."

Best for variety: Feel Better, Live More

One of Good Housekeeping's best overall podcasts this year, Feel Better, Live More is a podcast iteration of BBC Host and best-selling author Dr. Rangan Chatterjee's quest to answer the most pressing health and wellness dilemmas of modern times. The general practitioner pulls in specialized experts leading their fields to simplify the most complicated subjects (from stress management to body language) in each episode. There are more than 350 episodes, with multiple new releases weekly, dedicated to debunking health myths so you can improve your nutrition holistically, improve sleep hygiene and practice targeted relaxation.

Apple Podcast Score: 4.8 stars (1.7K ratings)

Paid or Free: Paid Subscription

Top Review: "This guys cares! He is so smart and kind and inspiring. Each episode is chock-full of amazing information. I learn something new every episode that I apply to my life. The best episode so far was with Dr. Mindy Pelz. Fantastic interview on a subject that absolutely needs to be forefront in health."

Best for depression: The Hilarious World of Depression

It's not often that people can laugh at depression, but public radio host John Moe captured Dolgoff's attention for highlighting the plight of coping with clinical depression and its stigma in a highly relatable approach. Even those who do not currently seek treatment for depression would find value in each episode, as the series is made up of hilarious, raw conversations between comedians and other guests who have experienced depression firsthand. While the show's 97 episodes have been lauded by fans across the internet and are still available, The Hilarious World of Depression has been officially canceled — diehard fans have migrated over to Moe's newest show, Depresh Mode, which includes more discussion on topics outside of depression.

Apple Podcast Score: 4.8 stars (4.3K ratings)

Paid or Free: Free

Top Review: "I searched for a podcast on depression when my husband hit a scary low in depression. Not only do I feel more optimistic about my spouse and marriage, but I am a better partner as I have learned endless understanding and compassion for people with depression."

Best for managing mood swings: The Happiness Lab

If you've recently realized that your emotions are signaling a more serious depression, you'll likely have a lot of misconceptions about how you should begin to seek help. This is where Yale University's Laurie Santos, Ph.D., and her Happiness Lab program comes in. With more than 100 episodes available, Santos walks listeners through the latest research on how behavior and emotions are interlinked. Santos's directives on managing negativity that contributes to depression (or anxiety or even grief!) are the main draw of this uber-popular podcast. Of course, no podcast is a miracle cure for feeling better so don't beat yourself if you try some tips from The Happiness Lab and don't immediately feel more blissful.

Apple Podcast Score: 4.7 stars (13.3K ratings)

Paid or Free: Paid Subscription

Top Review: "I find this podcast to be highly informative and easy to digest. The two-part series, ‘Happier Parents, Happier Kids’ was SO GOOD! Good really doesn’t begin to describe how valuable it was to me! There was so much to unpack in it."

Best for boosting happiness: Happier With Gretchen Rubin

Listeners can jump into author-turned-host Gretchen Rubin's laid-back family-style podcast with ease. It focuses on finding a few quick ways of increasing your holistic happiness in each and every episode. If you're finding yourself coming to terms with troublesome habits you'd like to break, but don't know where to start, Rubin has created a cheatsheet to her best episodes to get started. Topics include overcoming loneliness all on your own, facing climate anxiety and working on better boundaries with your tech, among many others. Just keep in mind that if you're struggling with a real mental health issue, Gretchen's approach to becoming happier might be a little simplistic.

Apple Podcast Score: 4.7 stars (11.9K ratings)

Paid or Free: Free

Top Review: "This podcast is a little piece of sunshine added to my day. I love the insight, tips and positivity found here. I’m always looking forward to the next one!"

A mental health podcast is one that is meant to improve your emotional well-being when you listen to it. Some directly discuss things related to psychology or mental health while others can boost your mood indirectly. After listening to a mental health podcast, you should walk away feeling better, whether because you learned new coping strategies, heard an inspiring story, learned something interesting about yourself or for some other positive reason.

On the other hand, some podcasts can actually be detrimental to your mental health — such as those focused on negative news or crime. "The neocortex is the part of the brain that gives you the ability to be creative, innovative, optimistic, rational and to feel love," says Emily Bashah, Psy.D., a co-author of Addictive Ideologies and co-host of The Optimistic American podcast. "But if a podcast can terrify you, it engages the limbic system, which is the more primitive part of the brain, and the amygdala then hijacks the neocortex. This leaves you with only fear or anger and the desire to fight, flight or freeze."

What are the benefits of listening to a mental health podcast?

The key to podcasts is that most are free or relatively affordable, which means some of the ones related to mental health can be quite valuable. "They provide an accessible way to learn more information about mental health conditions and best practice treatment approaches from educated professionals," says Jennifer Guttman, Psy.D., a clinical psychologist and author of the forthcoming Beyond Happiness. "They can provide greater awareness of psychological conditions, reducing the stigma associated with mental health struggles. Because listeners can enjoy podcasts in their own time, at their own pace and in a safe place it can offer an opportunity for self-acceptance and strategy building."

For instance, in many mental health podcasts, hosts and guests openly talk about problems they have personally faced or they interview mental health experts about specific psychological issues. "Listening to others talk about their own struggles, how they overcame adversity and grew from that can be inspirational," says Bashah. "Insight from real experiences can help us appreciate that we are not alone and often help us find meaning, purpose and gratitude."

How can I choose the best mental health podcast for me?

"In general, being selective of where we obtain information, finding credible sources with more optimistic perspectives can enhance our lives," says Bashah, who points out there are no credibility or accuracy checks for podcasts so the responsibility is placed on the listener to decide if they should tune in. "Thus, avoiding or limiting time on podcasts that promote conspiracy theories, generate paranoia, promote divisions or dichotomous thinking, will be important to sustain mental health and overall wellness," explains Bashah. "It is just as important to avoid podcasts that promote a victim mindset. While hosts can often build up large amounts of subscribers by selectively targeting a group, a good host should help you think of the role you are playing in any problem and promote self agency."

To ensure a mental health podcast is a good fit for you, there are a few things to think about before you spend hours listening to one. For starters, "it’s important to feel like you connect with the host," says Guttman. "Take into consideration whether you are a member of their target audience so that the topics covered will be most relevant to you." Then, before you listen to an episode, Guttman recommends reading the info blurb about the episode to make sure you won’t be triggered by the topic.

Also, keep in mind that some of the best mental health podcasts aren’t hosted by experienced mental health professionals, but if you find one that is, that’s definitely a plus. "It's not that mental health professionals are the only people with good advice on emotional wellness, but I would be concerned about podcasts that don't draw on their expertise at all," says Nick Allen, Ph.D., clinical psychologist, professor at the University of Oregon and co-founder of digital mental health company Ksana Health.

Lastly, look for a podcast in which the host or guests clearly explain any research and methodology they use to help them come up with strategies for handling mental health issues. "Research is the best way to understand whether an approach will actually enrich your mental health, or if it is snake oil," says Allen.

When should you see a therapist for mental health concerns?

Remember, listening to podcasts — even ones that tackle mental health issues — is just one piece of a self-care action plan. A podcast can be an enjoyable way to reflect on emotional issues that may be bothering you, but it's not meant to substitute formal treatment with a clinical health provider. "People who may be dealing with feelings of anxiety and depression but are still able to function in daily roles — at work or in their family — may find the advice on podcasts very useful without further help," says Allen. "However, if the emotional difficulties are severe enough that you can't go to work or get through the day as you usually would, then it's probably a good idea to seek the help of a mental health professional as well," he adds, citing suicidal thoughts, as well as a history of schizophrenia or bipolar disorder, as indicators that a podcast alone isn't sufficient.