Hello! Welcome to The Bipolar Parent’s Saturday Morning Mental Health Check In: Holiday Travel Edition!
Are you going anywhere for the holidays? Do you want to go where you’re going? If you’re not traveling anywhere, and you could travel anywhere, where would you go? Would you take your kids with you, or would you like a vacation all by yourself? Let me know in the comments!
My week has been… productive. My husband took our toddler across the country by himself to visit his mother, so I’ve been left with our older son, who has school until Friday. We’ll be joining my husband this afternoon, so by the time you read this, I’m probably on a plane, haha.
I used the time I had this week to deep clean the house, write several blog posts, sleep, and make Christmas gifts for my extended family. My “Prep for [State] trip” had 60+ items on it, and I checked off 98% of them.
I’ve been taking the sleep aid almost every night, which made getting up at 6:30am to send my son to school very difficult. I’m worried that I might be a bit dependent on the sleep aid, which is not where I want to be. I’ve packed the pills in my carry-on luggage, but I’m going to try to get to sleep without medication tonight.
Bipolar? You can thrive this holiday season – Tips on how to manage mania and depression during the holidays.
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This post was previously featured on the International Bipolar Foundation website (ibpf.org), here.
The holidays strike fear into many hearts, especially those of us with mental illness. But they don’t have to. People with mental health conditions, including bipolar disorder, can thrive during the holiday season.
Don’t Neglect Basic Self-Care
You won’t be able to enjoy the season if you neglect basic self-care. This applies to whatever episode you’re in. Make sure you get enough sleep, eat well, get your heart rate up for 30 minutes, drink enough water, get outside, and socialize every day. These six suggestions are the basic tenants of self-care, first outlined by Sophie at WellandWealthy.org. If you often do all six, you will feel better.
But how do you manage that during the holidays, which can upset your daily routine? Planning. You can plan to bow out of conversations if you’re overwhelmed, plan times to take your medication, and plan for downtime by yourself to recharge your social batteries.
Also, don’t be afraid to communicate your needs. Figure out your needs ahead of significant social events and prepare yourself to ask for help. (For a post on how to communicate with your family during the holidays if you have a mental illness, click here.) And try to avoid alcohol, especially if you’re taking medication.
What to Do if You’re Manic
If you are manic during the holidays, you may feel like partying and socializing 24/7. But mania borrows energy from the future, so there’s a crash coming if you don’t manage your enthusiasm. You need to pace yourself, not only for your own sake, but for those around you who might not be able to handle your verve.
When you’re at a party, check in with someone you trust on a regular basis to see if your behavior is edging out of control. Set a timer on your phone every thirty minutes to take breaks outside the main party area. Use this time to take stock of what you’ve been doing at the party.
In addition to taking care of yourself at events, keep in mind that overspending frequently accompanies mania. Spending too much on gifts can be quicksand. Before you search for them, set a budget, and be vigilant about sticking to it. Limit presents to one per family member or loved one.
One of my manifestations of mania is crafting, so I get obsessed with painting, baking, and stitching stocking-stuffers and other gifts. Because I’m rushing through the projects, they always turn out sloppy. Once I’m no longer manic, that’s obvious to me (unfortunately, it’s also obvious to everyone else when they open the gifts). Don’t follow my lead; if you must make homemade gifts, limit yourself to one project at a time, and budget enough time to complete them well.
What to Do if You’re Depressed
If you’re depressed during the holiday season, don’t worry, you can pull through this. Most people with depression hide away from the world. But being around others can help. If you’ve been invited to parties, make an extra effort to go.
When going to a party, make sure to prepare yourself physically and mentally. Take a shower. Drink some water. Psych yourself up, and plan out what to say if you need to bow out of a conversation. Try to talk to at least two different people. Don’t stick your head in the ground like an ostrich, as tempting as that is.
If you’re spending this holiday season alone, cities and churches often host free holiday events that you can attend. Try volunteering at a food bank or animal shelter. Burn through your Netflix backlog. Drink non-alcoholic eggnog. And if you can afford a change of scenery, go!
Regardless of how your mental health issues present, there are plenty of strategies to help you thrive during the holidays. Don’t neglect your basic self-care, don’t isolate yourself, and do keep an eye on your budget and energy levels. You can do this.
The holidays can be a source of great joy for many people. But the season of celebrations can also be fraught with tension, especially when families get together. But if you have a mental illness like bipolar disorder, then navigating the heated conversations at the dinner table can be triggering and difficult. Read on to find out how to communicate effectively with family during the holidays when you have a mental illness.
1. Know Your Limits
One of the most effective ways to communicate with difficult family members starts with you knowing yourself. Before you find yourself pushed to your limits, advocate for breaks for yourself. Excusing yourself for a brief walk or a breath of fresh air will do wonders for your disposition. There’s no shame in seeking time away to ground yourself. If you suffer from bipolar disorder, check out this post on common bipolar triggers and how to manage them to avoid falling into a depressive or manic episode.
2. Redirect the Conversation with Humor
When you find yourself facing people asking probing questions about anxiety-producing topics like your reproductive plans, try gently redirecting the conversation using humor. Don’t answer the question if you don’t feel like doing so, but do try to give the asker a witty (and possibly self-depricating) comment. This is easier said than done, of course, and if this puts more pressure on you, use the next tip instead.
3. Firmly Establish Conversational Boundaries
Some family members may have the unfortunate tendency to expound on their offensive political opinions to others, especially captive audiences around the dinner table. Don’t take the bait and argue with them. Instead, firmly establish conversational boundaries. Try saying something like, “Aunt Mildred, I understand that you feel that way. But I don’t want to talk about X, Y, or Z tonight. Let’s just enjoy the party, please.” If Aunt Mildred continues, then use tip one and gently extricate yourself from the conversation to take a break.
4. Enlist the Help of a Trusted Family Member
If you have a loving spouse or partner, or even a beloved family member you are close to, enlist his or her help in managing other more divisive people. Check in with your partner and ask them to check in with you every half hour or so during parties or other family gatherings. If needed, develop a signal between the two of you so he or she can rescue you from unpleasant conversations.
5. Lean on Existing Support Systems
If you are traveling and won’t be able to meet with your usual therapist or psychiatrist, then make sure to have crisis hotlines or warmlines programmed into your phone. If you’re bipolar, one national warmline provided by Nami Orange County can be called at 877-910-9276. Online support groups can help as well; try HealthfulChat’s room focused on bipolar disorder.
6. Avoid Alcohol
This isn’t a fun tip, but alcohol can add fuel to the fires of family conflict. Staying sober will reduce the chances of your saying something you regret. If you do choose to imbibe, then know your limits, and drink plenty of water to avoid having a hangover the next day.
7. Eat Properly and Get Plenty of Sleep
This tip is similar to tip 1: take care of yourself. Try to avoid sugar as much as possible, stick to your normal, healthy diet, and go to bed at reasonable hours. If you take care of your body, then you will be better equipped to handle family members who talk your ear off. Also, take your meds.
Communicating with your family during the holidays when you have a mental illness isn’t an insurmountable task. Just make sure to take care of yourself–removing yourself from conversations if necessary–avoid alcohol, get support, and establish firm boundaries.