It's the season of joy and merriment, but if you're not feeling the spirit of the holidays, you're not alone. Holiday stress is a real and growing issue that can impact your mental health.
The American Psychological Association says almost nine out of 10 U.S. adults are feeling stressed this time of year. The culprits include:
- financial issues
- being separated from family or loved ones
- feeling pressured or overwhelmed
- food or alcohol-related concerns
- family conflicts
So, what can you do to relieve the stress? Here are some recommendations:
- Lower your expectations. Not everyone's holidays are perfect – not even on the Hallmark Channel! You can take the pressure off by focusing on making memories.
- Know it's ok to say no. It's easy to overcommit this time of year. Plan ahead, prioritize and practice mindfulness so you remember to take care of yourself in the midst of taking care of everyone else.
- Ask for help. Are you hosting or doing most of the cooking? Gather the troops! Even young kids can take over duties to ease your load.
- Put in an order. Don't have time for dessert? Let the local bakery handle dessert this year.
- Make it easy. Is buying the perfect gift giving you anxiety? Everyone loves gift cards.
- Don't go into debt. Retail forecasts show holiday spending is expected to be up as much as 8% this year, with people spending nearly $1,800. Here's what you can do to save some money:
- Talk to friends about skipping gifts this year.
- Set a reasonable budget for everyone to stick with.
- Float the idea of a Secret Santa game to limit the number of gifts you must buy.
- Agree to donate to a favorite charity this year instead of buying gifts.
When it’s More Than Just Stress
Depression also tends to spike during this time of year. It may be caused by being separated from loved ones, feeling lonely or left out, or perhaps the grief of having lost a loved one. Mental health experts agree depression is when a person experiences these signs or symptoms for two or more weeks:
- feeling sad, empty or hopeless
- excessive worrying or fear
- reduced interest in social activities and hobbies
- altered sleeping habits
- changes in weight or appetite
- overuse of alcohol or drugs
- thoughts of death or suicide attempts
Your Mental Health Matters
If your mental health is poor over the holidays and it doesn't get better once they're over, it might be time to get help. Keep in mind you're not alone. Mental health affects more people than you may think, and many don't get help:
- More than 50% of people in the U.S. will be diagnosed with a mental illness or disorder at some point in their life.
- 23% of adults experienced a mental illness in the past year – that's almost 60 million people.
- One in five youths had at least one major depressive episode in the past year and more than half didn't get treatment.
- 18% of U.S. adults had a substance use disorder over the past year and 77% didn't get treatment.
That last statistic is especially concerning when you consider these five statistics that show drinking and drug use increases and causes danger over the holidays:
- Americans, on average, drink 27% more over the holidays.
- A quarter of the annual profits on distilled spirits are made between Thanksgiving and New Year's Day. That's more than $12 billion in about five weeks!
- 58% of car crashes on New Year's Day are alcohol related. Drunk-driving-related deaths also spike 116% on New Year's Day.
- According to the Centers for Disease Control, December and January are two of the three most dangerous months for drug-and-alcohol-related deaths.
- Drug and alcohol relapse rates spike 150% during the holidays.
Your Mental Health Coverage
Thankfully, you have mental health coverage no matter which TRS health plan you chose. Treatment options for TRS-ActiveCare and TRS-Care Standard plans include:
- medication-assisted treatment from licensed mental health providers
- specialists including addiction psychiatrists and licensed alcohol and drug counselors
- virtual mental health care
- inpatient treatment
Resources for TRS-ActiveCare and TRS-Care Standard
Provider Finder®
Search for an in-network mental health provider 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 for adults and children 13 and older.
Headway
Connect 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 Live
Get 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.
Learn more about your TRS-ActiveCare mental health resources.
Resources for TRS-Care Medicare Advantage
Let’s Move by UnitedHealthcare®
At no additional cost to you, Let's Move by UnitedHealthcare is here to help keep your mind, body and social life active. With simple resources, tools, fun events and personalized support, we'll help you explore ways to eat well, stay connected and be financially, physically and mentally fit. Start today — visit letsmovebyuhc.com