Although the pandemic has affected us in different ways, there seems to be little doubt that the average person’s mental health in the United States has declined. At a time when family and friends are normally the closest, this year, they will be farther away. That's why taking a proactive approach to insuring our mental health is more important than ever as we enter the holiday season. With that in mind, we wanted to share a few tips to keep you feeling the seasonal spirit and ensure you have the best virtual holidays this year!

**Right from the get-go, it is important to make it clear that nothing we provide below can fill the void or heal the anxiety that COVID-19 has produced. Perhaps, though, it might nudge the needle in the right direction. Sometimes, small steps, taken together, can produce significant benefits.

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 have experienced those groggy morning starts, so we know losing sleep interferes with our mood. Though this is intuitive, it is also supported 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.

Similarly, another study found that “individuals become more impulsive and experience less positive affect after a period of short sleep.” Once again, reduced sleep duration appears to really dampen our mood. And at a time when our moods seem to constantly be at a low ebb, sleeping a little extra might be a relatively simple way to tip the scales in our favor.

It is worth noting, though, that the relationship between sleep and mental health is complex and two-way — mental health issues can impact sleep quality, and a lack of sleep can damage mental health. If you are experiencing complex mental health issues, connecting with an expert like our Behavioral Health team at Prism Health is a great way to address those!

2. Keep Active

As with sleep, any list of tips for getting the serotonin flowing must also include exercise. But we all know, 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. A review published in 2019, for instance, found a relationship between cardiorespiratory fitness and the risk of common mental health disorders. Similarly, a 2018 meta-analysis concluded that “[a]vailable evidence supports the notion that physical activity can confer protection against the emergence of depression.”

Importantly, we do not need to run a 4-minute mile to gain mental benefits from exercise. A study from 2000 found that short, 10–15-minute walks boosted mood and increased calmness. 

So even if you get moving in a simple way, such as dancing around your home or going for a stroll with a furry family member, it all adds up! It is true that neither exercise nor sleep can replace a hug from a friend or relative, but if our mood is momentarily boosted or our overall average mood is upped, it might help us manage disappointment better and reframe this difficult year.

3. Addressing Loneliness

For many people, loneliness has already taken a taxing toll throughout much of 2020. Reflecting on friends and family during the holidays is likely to intensify those feelings of distance and seclusion. One simple way to combat this is to make an effort to connect. Whether it is a simple phone call or a video chat, schedule some personal time with you friends, family, and loved ones. If it is safe and permissible in your area, meet up (with facial coverings) with a friend or family member somewhere outside and take a walk. You get the double effects of some activity and some precious in-person time to pep you up!

Also 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.

And lastly, stay occupied. Empty time can move slowly and exacerbate isolation. Find a new podcast or audiobook, listen to your favorite album, start painting, learn a new skill, or anything else that brings you joy. An occupied and engaged mind is less likely to dwell on the loneliness. A recent study found that people who get involved in an enjoyable task and enter a state of flow fared better during lockdowns and quarantines. The authors write: “Participants who reported greater flow also reported more positive emotion, less severe depressive symptoms, less loneliness, more healthy behaviors, and fewer unhealthy behaviors.”

4. Eat & Drink Well

The holidays are often associated (in no small part) with overindulgence. With all that has happened in 2020, it would not be fair or reasonable to expect people to pass on having that extra piece of pie. With that said, there is growing evidence that our meals also impact our mood. For instance, a recent review that appears in BMJ concludes: “Healthy eating patterns, such as the Mediterranean diet, are associated with better mental health than ‘unhealthy’ eating patterns, such as the Western diet.” With this in mind, ensuring that we eat well for much of the holidays could help us keep a steady mind.

While we are talking about consumption, it is also worth mentioning alcohol. In the long-term, consuming alcohol increases the risk of developing mental health issues, such as depression and anxiety. Although, at the time, alcohol might lift mood and reduce anxiety, it will not help in the long run.

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 some normal routines prematurely. Others still might use terms such as “fake news” and refuse to wear a mask. What’s worse, some family members might be innocently pushing for a family meal or gathering without realizing the inherent dangers. And still others might be visualizing a virtual celebration. These differences in positions have the chance to cause disappointment and additional stress for you and loved ones. It is important to have direct and open discussions with family members about what they can expect this year to insure the health, safety, and well-being of all.

Remember, with any luck, next year we will see a return to some form of normality for the Holidays. But for this year, if you are not comfortable with someone’s proposed plan, say “no.” And stick to your position.

With spikes in case numbers across much of the U.S., the most sensible option is to limit in-person contact as much as possible. Although laws, rules, and regulations vary between regions, the Centers for Disease Control and Prevention (CDC) have published a document outlining factors people should consider when planning get-togethers and events. At the end of the day, each individual has to make their own decision about how they act within the law. However, to protect your own mental health, make your own decision, and do not allow yourself to be coaxed or guilted into doing something that you consider to be too risky.

The safest way to enjoy the holidays this year, unfortunately, is to do it virtually.

Wrapping Up

Individually, the tips outlined above cannot replace the genuine connection of the holidays. However, if we make more of an effort to eat right, sleep well, and move around, the cumulative effect might be enough to enjoy some benefit. 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, but with some creative thinking and adapting, we can still find ways to enjoy our holiday seasons!

About Cascade AIDS Project

Founded in 1985 as a grassroots response to the AIDS crisis, Cascade AIDS Project (CAP) is now the oldest and largest HIV-services and LGBTQ+ health provider in Oregon and southwest Washington, with more than 100 employees working across four locations. Our organization seeks to prevents new HIV infections; support low-income people living with HIV; and provide safe, welcoming, and knowledgeable healthcare for the LGBTQ+ community. Through our vital health, housing, and other social services, we help ensure the well-being of more than 15,000 people each year.  More information can be found at www.capnw.org.