The Dyker Heights houses are lit up, the neighborhood dive bars are at peak kitsch — and the therapists are booked.
“I always joke that this is the marathon season for therapists,” said Kim Hertz, a licensed clinical social worker who runs New York Therapy Practice. “ Holidays can be really triggering for people, very dysregulating.”
For many New Yorkers, the holidays are a time for joy and relaxation. But they can also bring on less fuzzy feelings — like stress, anxiety and depression.
Hertz and others in the mental health space said it’s important to have coping mechanisms at the ready — including trying to maintain some aspects of your routine.
What makes the holidays so stressful?
In a recent national survey by the American Psychiatric Association, 1 in 5 respondents said the season hurt their mental health.
Respondents cited the stress of affording or finding gifts, the grief of not being able to celebrate with a loved one who’s no longer around and worries about challenging family dynamics.
“The history of everyone’s relationships coming together in one big place can be a lot,” said Jason Miki, a therapist with The Jewish Board, a large mental health nonprofit.
At the same time, everyday routines get interrupted, including sleep schedules and self-care rituals, which “can be very destabilizing,” said Hertz.
And while the holidays are supposed to be relaxing, Hertz said many of her clients are under extra pressure to finish end-of-year tasks at work.
People who already have a mental health diagnosis are more likely to get the holiday blues. A survey conducted by the National Alliance on Mental Illness found more than 60% of respondents with mental health diagnoses said the holidays made their conditions worse.
Maintaining your mental health during the holidays has been a hot topic of conversation at the Phoenix House Clubhouse, a community center in Harlem that serves people with serious mental illnesses, said Savannah Lampley, the program director there.
“It’s a time of year where people have a lot of great memories from childhood, but also it spotlights things we might miss,” she said. “Things that are no longer around, things that have changed, family members who have passed.”
Eryka Moore, a member of the Phoenix House Clubhouse, said she usually feels isolated during the holidays.
“ I’ll stay in the house, not Grinchey, but just in my own little funk, being super-duper introverted,” Moore said.
Maintaining self-care
Moore and other members and staff of the Phoenix House Clubhouse came up with a list of coping skills to help them get through the season.
Maintaining a routine is at the top of the list — and it’s also the No. 1 recommendation from Hertz.
“This time of year, we are always emphasizing routines and regularity around self-care,” she said.
Rest and exercise
Maintaining regular sleep and exercise practices while traveling can be a challenge, but it can do wonders for mental health, Hertz said.
Time for yourself
Miki said he also recommends trying to take time for yourself when things feel overwhelming — even if you’re a parent and can only steal a few minutes alone.
The clubhouse’s list of coping techniques also includes engaging in meaningful activities like crafts or volunteering, staying connected to supportive people and using grounding practices like breathing exercises or soothing music to manage overwhelming situations.
Avoid triggers
Another recommendation from the clubhouse is to identify and avoid situations you know might harm your mental health — and to reach out for professional or peer support if necessary.
If you or someone you know is struggling with mental health, you can get support by calling 988 or visiting NYC 988 online.