Preparing for the holiday season: mental health tips for reflection and self-care
Why is it important to reflect on your mental well-being during the holiday season? How can you acknowledge and validate different holiday experiences? What steps can you take to prioritise your mental health as the year ends?
The end of the year: a time for reflection
As the year winds down, many of us anticipate the holiday season. This period is often filled with celebration, connection and rest. Yet, for others, this time can bring stress, loneliness or a sense of overwhelm especially for those in Black, African and underrepresented communities.. It is crucial to acknowledge these varied experiences and prioritise your mental well-being no matter what this season looks like for you. Taking a moment to check in with yourself can make a significant difference as you close one chapter and prepare for the next.
Acknowledging and validating different holiday experiences
The holiday period is not the same for everyone. For some, it is a joyful time of reconnecting with family and friends. For others, it can bring financial strain, grief over loved ones lost or feelings of isolation. Cultural expectations and community pressures can add another layer of complexity, especially for Black, African and other under-represented communities. In some cultures, there is an expectation to participate in family events, share resources or uphold specific cultural customs. If financial constraints or family tensions arise, it can lead to feelings of inadequacy or guilt. The weight of “doing it all” or keeping up with traditions can feel overwhelming especially when resources are limited.
Recognising that your experience is valid, whatever it may be, is an essential step toward self-compassion and mental wellness. Once you have acknowledged the complexities of the season, the next step is to prioritise self-compassion and take proactive steps to care for your mental health. This may include:
| Setting boundaries | Reflect on holiday expectations and protect your mental health by setting boundaries. It is okay to say no to overwhelming events or financial obligations. Protecting your energy is a form of self-care, especially during a time that can feel emotionally taxing. |
| Creating new traditions | If old traditions are no longer fulfilling or bring up painful memories, consider creating new ones. Redefine how you celebrate. This might include doing activities that bring you peace like volunteering or spending quality time with your chosen loved ones. Redefining how you celebrate can help reclaim your sense of agency and joy. |
| Seeking support | If feelings of grief, loneliness or stress become too much to carry alone, reach out for help. Whether through friends, family, or a mental health professional, talking to someone who understands your cultural context can be incredibly supportive. Remember, there’s no shame in seeking help—sometimes we need others to hold space for us, especially in difficult times. |
| Embracing self-care | Take time for practices that nurture your physical, emotional, and cultural well-being. Whether it is listening to music from your homeland, preparing a favourite meal or practicing mindfulness, take time to reconnect with the things that nourish you. |
| Practicing gratitude | Shift your perspective by acknowledging small things you are grateful for, reminding yourself of moments of joy and strength amidst challenges. Practicing gratitude can serve as a gentle reminder that, despite the complexities of the season, there are still moments of joy and strength to celebrate. |
The importance of taking breaks
Rest is crucial for mental and physical health. Taking a break does not just mean stepping away from work. It is about allowing yourself to recharge emotionally and spiritually. If you have the privilege of taking time off during the holidays, consider it a valuable opportunity to recharge. Use this opportunity to reflect, relax and reconnect with yourself and loved ones. Simple practices like deep breathing, journaling or spending time in nature can go a long way in promoting mental clarity and emotional resilience.
Practical tips for anyone who does not have the option to take a break
We understand that not everyone has the privilege of take breaks. Financial pressures, caregiving responsibilities or community expectations may leave little room for rest. If that is your situation, here are some practical ways to check in with yourself during a busy season:
- Incorporate self-care into routines: Engage in brief, meaningful practices like listening to calming music, praying or engaging in a grounding ritual that reflects your cultural values.
- Micro-breaks: Take a few minutes throughout the day to pause, breathe and ground yourself. Even small moments of mindfulness can help reset your mind.
- Set boundaries: It is okay to say no to certain obligations if they drain your energy. Protecting your well-being is a form of self-respect.
- Lean on your community: Reach out to trusted friends or family members. Sharing your thoughts and feelings can lighten the emotional load.
A holiday present to yourself
As the year wraps up, take a moment for yourself to reflect on your journey, honour your experiences and show yourself the kindness you deserve. Consider exploring one of Tabvuma Mental Health’s care packages to help navigate the holiday season with greater peace and self-compassion.
A fun holiday present from us
Game: Gratitude and Affirmation Hunt
To help you reflect on all you have achieved and the things you are grateful for, we have created a fun game called the Gratitude and Affirmation Hunt. This fun and interactive game can be played solo or with friends, family or your chosen community. It is a fantastic way to connect with yourself and others while reflecting and embracing your personal growth and cultural identity and values.
How to play:
- Create your list: Prepare a list of cultural affirmations and gratitude-based prompts (we have provided examples below). These prompts will guide your hunt for items or experiences that represent meaningful aspects of your life.
- Hunt for your items: Look around your home or outside for something physical or symbolic that represents each prompt on your list.
- Reflect on the significance: As you find each item, take a moment to reflect on it’s meaning and significance. What does it represent to you? Why are you grateful for it? You can jot down your thoughts or simply take a mental note.
- Share or capture your journey: After gathering all your items, take a moment to share your discoveries with friends and family or snap a photo to create a visual reminder of what you are grateful for and proud of. This can be a beautiful representation of your personal growth, cultural pride, and gratitude. Don’t forget to tag us on social media with #celebrateyourjourney or @tabvumamentalhealth. Who knows, you might inspire someone else along the way!
Cultural affirmations:
Gratitude prompts:
- Find an item that represents your heritage (e.g. a family heirloom, a piece of artwork or a cultural artifact).
- Look for something that reminds you of an important value from your culture (e.g. community, respect, or resilience).
- Seek an item that reminds you of a cherished memory from your childhood (e.g. photo, toy, book or movie).
- Find something in the room that represents a cultural tradition you hold dear (e.g. a family recipe, a piece of music or a cultural event).
- Share an item that symbolises your family or community’s resilience (e.g. community project, plant, symbol, dance).
- Find something that reminds you of a cherished memory related to your culture or heritage (e.g. flag, symbol or artwork).
- Look for something that reflects your cultural pride or identity (e.g. a flag, symbol, or art piece).
- Find something that represents hope for the future (e.g. growing plant, vision board, artwork, song, dance).
- Look for something that symbolizes unity or collaboration in your community (e.g. group photo, symbol, songs, document).
- Find something that symbolises your health (e.g. a photo of you being active or a wellness item).
- Seek something that represents love or friendship (e.g. a meaningful gift or a note from a friend).
- Look for something that makes you feel peaceful or content (e.g. a plant, a book, a photo of nature).
- Find an item that represents someone who has made a positive impact in your life (e.g. a gift, a letter, or a personal memento).
- Seek something that represents personal growth (e.g. a book, a journal, or something you have created).
- Look for an item that reminds you of a time when you overcame a challenge (e.g. a trophy, a piece of artwork, or a photo from that moment).
- Find something that makes you feel safe and at peace (a comfort item, cozy space, etc.).
Follow us on instagram @tabvumamentalhealth and subscribe to our mental health care packages for tips, resources and culturally safe support designed for you..
Until next time,
Tabvuma Mental Health
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