The holiday season can be a joyous time of year, but too often people put pressure on themselves to make their celebrations “perfect.” Others may find themselves more vulnerable to depression, anxiety or substance use. Mental health experts share tips and insights for stress management, how to avoid triggers and how to start new, healthier traditions.

David Hicks, who serves as director of community engagement at YSS of Marshall County, said he’s seen an increase in walk-ins at its downtown Marshalltown office.

“I just had a woman stop in to get assistance with medications and mental health, as her provider is no longer within walking distance. That feeling alone made her anxiety increase,” Hicks said.

Sixty-four percent of people living with a mental illness felt that their condition worsened during the holidays, according to the National Alliance on Mental Illness.

“What we typically will see this time of the year is an increase in suicidal ideations and an increase in depression and anxiety,” said Ryan Keller, who serves as clinical supervisor at YSS.

Keller said youth who have ADHD (Attention-deficit/hyperactivity disorder) or ODD (Oppositional Defiant Disorder) may especially struggle with behavior this time of year because of changes to their routine such as being out of school for winter break or any interruptions to home life.

“And so when routine changes, it’s important to start prepping them for that in advance and to walk it through with them so they can both mentally and emotionally prepare,” he said.

Financial stressors are often more visible too because of people spending money on gifts, decorations, food and celebratory events.

“Maybe you focus more on togetherness and less about ‘things’ and completing a checklist,” he added.

Keller said the human brain excels at becoming too logical or too emotional but relief can be found when both the left and right sides of the brain get activated. Mindfulness can help.

“So just tapping both of my feet slowly to a count of 25 or 30 or tapping my fingers on my knees, or going for a walk. All of those types of things can help our mind to reset and then hopefully not feel quite as stressed or anxious,” Keller said.

He said sensory focus could help, such as taking an object in the room and describing it using at least three of your senses. How does it feel? What color is it? Does it have a scent? You can also do this exercise by visualizing yourself in a peaceful place or setting.

Depression is often triggered by trauma and loss. Maybe you’ve experienced the death of a loved one or have been separated from them.

“One of the things I tell people is it’s usually better to celebrate the person than it is to try and avoid having them in your thoughts and feelings,” Keller said.

While holiday traditions can bring comfort, they also run the risk of being triggering to those avoiding alcohol or trying to stick to a diet. Being around difficult family members can also pile on the stress.

“Set boundaries and time limits. Make sure the interaction is on your terms,” Keller said.

He added that people struggling with substance abuse may not necessarily use more during the holidays, but their usage may be more visible to others.

“Changing some of those traditions and interactions can help,” he said. “Maybe you have a get-together that’s not so focused on food and drinks but more focused on an activity.”

Seasonal Affective Disorder is more common during the fall and winter. Treatment can include light therapy (phototherapy), talk therapy and medications.

Keller said setting small, attainable goals is the first step in recovery.

“The process of starting to do an activity can help (such as listening to music or exercising). We call that behavioral motivation. Eventually we find our thoughts and feelings will catch up with what our behaviors are doing,” he said.

If you’re struggling, help is available. The Iowa Crisis Chat is run by volunteers and offers support during emotional crises. They’re available from 9 a.m. to 2 a.m. central time, seven days a week, by calling or texting: 1-855-325-4296.

Your Life Iowa helps people dealing with alcohol, drugs, gambling, suicidal thoughts and mental health. Free and confidential, you can call 24/7 at: 855-581-8111 or text: 855-895-8398.