If you’re not feeling especially joyful during the holidays, you’re not alone.
Nearly one in four adults is affected by mental illness each year in the United States, but during the holiday season, those numbers tend to grow. The American Psychological Association says almost nine out of 10 U.S. adults feel 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 holiday stress? Here’s some recommendations:
Lower your expectations. No one’s holidays are perfect – not even in a Hallmark movie! 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 while you take care of everyone else. Think of the oxygen mask airplane theory – you have to put yours on first!
Ask for help. Are you hosting this year or doing most of the cooking? Gather the troops! Even young kids can take on some responsibility to ease your load.
Put in an order. If you can’t outsource dessert to a family member and you don’t want to go the bakery route, check local resources. Neighborhood social media sites are a great place to look for talented home bakers.
Make it easy. Is buying the perfect gift giving you anxiety? Everyone loves a gift card. If the thought of wrapping gifts is stressing you out, don’t hesitate to leverage gift bags.
Don’t go into debt – The National Retail Federation forecast for holiday spending this year shows there may be a slight dip but still expects Americans to spend almost $900 per person. Here’s what you can do to save some money:
- Talk to friends about skipping the 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 buy.
- Agree to donate to a favorite charity or food bank this year instead of buying gifts.
- Go homemade! Get in touch with your crafty side to make something personal and meaningful for a loved one.
When it’s More than Just Stress
Depression is also on the rise during the holidays. Loneliness, grief and seasonal affective disorder, a type of depression that can hit in the fall and winter, are some of the top reasons. 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 worry or fear
- reduced interest in social activities and hobbies
- altered sleep habits
- changes in weight or appetite
- overuse of alcohol or drugs
- thoughts of death or suicide attempts
Your Mental Health Coverage
If your mental health is affected over the holidays and it doesn’t improve after they end, it might be time to get help. Thankfully, you have mental health coverage no matter which 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 care for mental health
- inpatient treatment
If you’re not sure where to go for different types of mental health care, check out the breakdown on TRS-ActiveCare: Where to Go for Mental Health Care or TRS-Care Standard: Where to Go for Mental Health Care. Learn more about your mental health resources and get information about self-care, women’s health, medication, how to recognize the sign of mental illness, and more.
If you're having a mental health crisis, seek help right away.
- If you're in danger of hurting yourself or someone else, call the National Suicide Prevention Lifeline, 24 hours a day, seven days a week, at 1-800-273-8255.
- Call the Substance Abuse and Mental Health Services Administration (SAMHSA) national helpline 24/7 at 1-800-662-HELP (4357) for mental health and substance abuse treatment referrals and information.
Resources
Provider Finder®
Use Provider Finder® to find a doctor to help you stay up to date on vaccines and preventive care. You can search by location, gender or specialty.
You can also connect with a plan specialist about coverage and benefits or to get help finding a provider. They can even make an appointment for you! Call 1-866-355-5999 or chat in the , 24 hours a day, seven days a week.
Teladoc™
Make a virtual mental health appointment for nonemergency mental health conditions with a licensed therapist, psychologist or psychiatrist.
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
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.
- Personal Health Guides for TRS-ActiveCare
- Personal Health Guides for TRS-Care Standard
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, postpartum 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.
Know Where to Get Care
If you do get sick or have an accident over the holidays, know where to go for care.
Fitness Program
Join The Fitness Program to get affordable, no-contract memberships at gyms nationwide. Choose what works best for you based on location, budget or personal preference. There's even a virtual-only option!
100% Covered Vaccines
Your TRS health plan covers immunizations at no cost to you.
Member Rewards
Get rewarded for getting cancer screenings like a mammogram or visit with your PCP, OBGYN or specialist with Member Rewards. You can earn up to $599 per year.
Let's Move
Let's Move by UnitedHealthcare is here to help keep your mind, body and social life active. With simple resources, tools, events and personalized support, Let’s Move helps you explore ways to eat well, stay connected and be financially, physically and mentally fit, all at no additional cost to you.
To explore, visit Letsmovebyuhc.com through your member website.
You can also participate in live, virtual events to learn how to cook healthy meals, be physically active and explore other wellness topics by visiting the events page.
Rewards
With the TRS-Care Medicare Advantage plan, you can earn rewards for things you probably already do, like completing your annual physical and wellness visit. Once you have attested to your first Reward item, you will receive a credit on your UnitedHealthcare UCard that you can use to shop for eligible items in-store or online at participating retailers nationwide. For more information about rewards available to you, sign in or register on your member website at retiree.uhc.com/TRS-CareMA.
Get the Care You Need
For more information about plan coverage or to find a primary care physician call UnitedHealthcare toll-free 1-866-347-9507, TTY 711, 7 a.m.-6 p.m. CT, Monday-Friday or sign in or register on your member website at retiree.uhc.com/TRS-CareMA.
Find a Provider
For more information about plan coverage or to find a primary care physician call UnitedHealthcare toll-free 1-866-347-9507, TTY 711, 7 a.m.-6 p.m. CT, Monday-Friday or register on your member website.
Covered Vaccines
Vaccines, including those for the flu, Hepatitis B, pneumonia, or COVID-19 are covered at $0. Learn the facts about vaccines from this UnitedHealthcare resource. For more information about plan coverage call UnitedHealthcare toll-free 1-866-347-9507, TTY 711, 7 a.m.-6 p.m. CT, Monday-Friday or sign in or register on your member website at retiree.uhc.com/TRS-CareMA.