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Beat the Holiday Blues

The Pulse
December 2023

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'Tis the season to be jolly for many of us, but the holiday season can also affect our mental health. With all the pressure to cook perfect dinners, host and attend parties, gather with family members, and buy the perfect gift for everyone you know, it's no wonder we can feel stressed during the holidays.

Taking some simple steps can help minimize the amount of stress you feel this year. Keep reading for five ways to beat holiday stress:

  1. Rein in your expectations. Know that it's okay if your holiday is not a series of seamless greeting card moments. The holidays are about making good memories, not about being perfect. Don't set yourself up for disappointment by romanticizing the holidays. Instead, make a list of traditions you feel you can and want to uphold.
  2. Set a budget, and stick to it. The holidays can get expensive. To avoid the January panic attack when your bills come in, set a holiday budget for gifts, food and alcohol. This way you won't overspend by accident.
  3. Don't overdo it. Don't push yourself too far. With the parties, holiday parades and kids' performances, there's a lot going on at this time of year. Understand that you don't have to do it all. Know your limits and when to say no.
  4. Treat yourself. Many of us are so focused on pleasing others during the holidays that our own needs end up on the back burner. Whenever possible, take some time out of your busy schedule to do something you enjoy. Go to the movies, go out for hot chocolate or get a manicure to help you relieve some stress.
  5. Don't be afraid to ask for help. You don't have to take on the holidays by yourself. Reach out to family or friends ​and ask them to help you cook, clean and buy gifts. If your anxiety becomes too much for you to deal with, consider talking with your doctor or a mental health professional.​​​

Your Mental Health Matters

If what you're feeling throughout the holiday season doesn't go away, you're not alone. In fact, mental health conditions are more common than you may think. The Centers for Disease Control and Prevention reports:

  • more than 50% of people in the U.S. will be diagnosed with a mental illness or disorder at some point in their life
  • one in five Americans will have a mental illness or issue in any given year
  • one in five children, either currently or at some point during their life, will have a seriously debilitating mental illness
  • one in 25 Americans live with a serious mental illness, such as schizophrenia, bipolar disorder or major depression

The five most common mental health conditions include depression, anxiety, eating disorders, substance misuse and attention deficit disorder. Others include:

  • bipolar, schizophrenia and psychotic disorders
  • obsessive compulsive and related disorders
  • personality disorders
  • physical reactions, such as headaches, body pains, stomach problems, and skin rashes
  • worsening chronic health problems

 Assessing and addressing mental health remains important to help ensure a longer, healthier life. Fortunately, doctors can effectively treat several mental health conditions.​

TRS-Care Medicare Resources

Mental Health Virtual Visits Connect with a mental health expert on your computer, tablet or smartphone. Visit VirtualVisitsMentalHealth.uhc.com to select a health care provider. They can evaluate and treat conditions such as depression and anxiety, and address substance use concerns.

Optum Behavioral Health

Optum Behavioral Health has more than 87,000 network providers offering inpatient and outpatient services, such as therapy, behavioral health assessment and medication management. To start, call the behavioral health number on your member ID card or visit your member website and select “Find Care."

On-demand Self Care Self Care from AbleTo gives you access to ​self-care techniques, coping tools, meditations, and more — anytime, anywhere. With Self Care, you get personalized content to help boost your mood and shift your perspectives. Tap into tools created by clinicians and suggested for you based on your responses to a short, optional assessment. Self Care is here to help you feel better — at no added cost to you. To start, visit ableto.com/begin.

Questions? We're here to help.Call UnitedHealthcare at 1-866-347-9507, TTY 711, 7 a.m.–6 p.m. CT, Monday–Friday.

TRS-ActiveCare & TRS-Care Standard Resources

Mental Health Resources

Learn more about your TRS-ActiveCare mental health resources.

Provider Finder® Search for an in-network mental health provider. You can search by location, gender, specialty and more.

 

Teladoc™ Make a virtual mental health appointment for nonemergency mental health conditions with a licensed therapist, psychologist or psychiatrist.

 

HeadwayConnect with an in-network mental health provider quickly and easily. You can even get same-day matching with providers who have openings within 48 hours.

 

Mental Health Personal Health Guide (PHG)Get real-time help from specially trained PHGs who can help you find a provider or get help in a crisis. Be sure to ask for mental health help when you call 1-866-355-5999, available 24/7.

Well onTarget®Take self-guided courses or get one-on-one support from a credentialed health expert. These wellness coaches can help you with stress management, post-partum care, fitness, and dietary habits that could affect your mental health.

 Learn to LiveGet matched with the right digital mental health program for the support you need for issues like stress, anxiety, worry, depression, insomnia and sleep problems, social anxiety, and substance misuse.

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