The Holidays, Your Mental Health and Covid19

Allie Myers and Jill Dennison

Mental Health Promotion and Resiliency Facilitators

CMHA Hamilton

Agenda Understanding Mental Health and Mental Illness

What is Stress/ What is Holiday Stress?

Stress Overload Warning Signs

Self Check-In

Boundaries

Healthy Holiday Tips

Holiday Happiness

Self-Care

Resources

Mental Health Defined

• Mental Health is “the capacity of each and all of us to feel, think and act in ways that enhance our ability to enjoy life and deal with the challenges we face. It is a positive sense of emotional and spiritual well-being that respects the importance of culture, equity, social justice, interconnections and personal dignity.” –Public Health Agency of Canada

• It’s about having a balance in life

• Mental health and physical health are intertwined

Stress• Stress is the body's reaction to a change that requires a

physical, mental or emotional adjustment or response

• Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or anxious

• Stress doesn’t always look stressful

• Stress impacts all of our mental health

Zoom Poll

Stress and The Holiday Season

Number One stressor during the holiday season is………………

• Expectations • Family

• Friends

• Society/Community

• Finances• Too much pressure to top last year or the neighbours or other family

members (see above)

• Exhaustion• Trying to do it all; the only timeline you really have is your own

• Loneliness

Holidays and Covid19

What if……………………….?

• I can’t see my family and friends

• I can’t celebrate my traditions

• Someone I love is sick or gets sick

• It’s hard to get all the tasks done

• I can’t afford it this year

Stress Overload Warning Signs

Cognitive

• Memory problems

• Inability to concentrate

• Poor judgement

• Anxious or racing thoughts

• Increased attention to physical processes

• Constant worrying

Emotional

• Increased worry about health

• Irritability or short temper

• Agitation

• Depression

• Isolation

Stress Overload Warning Signs

Physical• Headaches

• Stomach pain, nausea, diarrhea

• Dizziness

• Rapid heartbeat, sweating

• Increasing tension or pain

• Loss of sex drive

• Decreased energy levels

Behavioural

• Isolating oneself

• Eating less or more

• Risky behaviour

• Decreased productivity

• Have trouble sleeping or sleeping too much

• Nervous habits

Self Check In

H – am I Hungry?

A – am I Angry?

L – am I Lonely?

T – am I Tired?

Boundaries

• Why do we find creating boundaries difficult?• Fear of rejection

• Fear of confrontation

• Feeling guilty

• We are not taught how to create them

• Why are boundaries important?• For our own mental health

• To create more equal relationships

• To improve our self esteem/ self worth

How to Start the Boundary Conversation

• Understand why the need for the boundary, your own reasons

• Keep the conversation simple• Say No• You do not have to explain why this is important to you, but if you do…

keep it short and simple• Don’t wiggle waggle - be firm but kind!• Don’t draw the boundary in permanent ink – especially now, things are

changing so rapidly• Remember you are not responsible for the person’s reaction• You don’t have to apologize for having this boundary• Have a Lifeline – Name them…

Healthy Holiday Tips

• Maintain good eating habits

• Maintain a sleep schedule

• Keep exercising

• Think about who you would like in your comfort bubble – who can you talk to when things are super stressful/plan it out ahead of time?

• Try a new winter exercise/get outside – hike in the snow, build a snowman, do an outdoor winter/holiday scavenger hunt

• Be kind to yourself

How to Help Others

• The holidays can be a difficult time for anyone

• Not always the person who lives alone, but anyone can be struggling at any given time

• Reach out when you have the time – don’t run to your neighbour on your way to work, check on someone when you have the time to do so

• Look out for when someone may be isolating themselves more than usual

• Send Christmas Cards – Military or Retirement homes are a great idea this year!

This Year is Different• Yes this year is different but we often associate different with bad or awful….let’s

look at it in a different way

• Different means exactly that…different – it doesn’t mean cancelled

• Traditions• Family Dinner

• Zoom/Facetime/Phone Call

• Prepare dinner for someone else and deliver it (parents/grandparents)

• Order dinner in for someone unable to cook

• Christmas Morning• Nice relaxing breakfast – new recipe

• Christmas scavenger hunt

• Christmas Cookie Exchange• Recipe exchange instead

• Cookie drop off to a friend/neighbour

So, if we know that stress during this time of year is even higher…

How do we add back in the fun?

Holiday Happiness

• You have heard this before – the holidays do not have to be about money

• Find an old family recipe or two – have a tasting contest or a decorating contest

• Choose a favourite movie and take turns watching one/two/all

• Watch old family movies

• Make ornaments the old fashioned way – lots of ideas on Pinterest

• Household Scavenger Hunt

Holiday Happiness (2)

• Check out the local Christmas lights – links here

• Try take out from a restaurant you have never tried before (there are some real gems in your neighbourhood)

• Have a games night – adults like games too, this doesn’t have to be just for the kids!

• Try some new zoom activities – Ugly Sweater Party / Drink tasting

• Have a blind Christmas candy taste test

• Make some presents – have fun with this (no one expects Martha Stewart)

Take Away Messages

• Focus on what’s strong rather than what’s wrong• We are always trying to fix what is wrong, let’s look for what is right!

• What you can and cannot change – know the difference !

• We can’t change other people’s responses to events, but we can change our own

Self-Care

• Self care: it’s what works for you!• Therapy; a lot of therapists are offering virtual care – phone or zoom

• Music

• Exercise – gym, walking, hiking, bike riding

• Do something fun – games, friends, leisure

• Reading

• Talking with people who make you feel good

• Gratitude

• Mindfulness/Meditation

Resources

• EAP Programs

• Family Doctor

• BounceBack Ontario

• www.bouncebackontario.ca

• Barrett Centre – 1-844-777-3571

• COAST – 905-972-8338

• CMHA Hamilton – www.cmhahamilton.ca

• Canada Suicide Prevention Service – 1-833-456-4566 24/7 or text from 4 p.m. to Midnight 45645

• Kids Help Phone – 2-800-668-6868 or text - 686868

Thank you !

Follow up email will be sent to you shortly.

Allie Myers

amyers@cmhahamilton.ca or ext. 272

Jill Dennison

jdennison@cmhahamilton.ca or ext. 262

Questions?

mailto:amyers@cmhahamilton.camailto:jdennison@cmhahamilton.ca