In Episode 5 of A Way Forward: Conversations on Mental Health, presented by Beem Credit Union, host Jessica Samuels is joined by Mike Gawliuk, CEO of CMHA Kelowna for a conversation on Mental Health & The Holidays. The holiday season brings unique joys and challenges. In this episode, we dive into practical strategies for managing mental health and well-being during a time of heightened expectations, consumerism, and emotional triggers.

Key Topics Covered:

1. High Expectations During the Holidays

• The "perfect holiday" narrative: Balancing societal pressure and personal priorities.
• Strategies for managing expectations:
  • Focus on what the holidays mean to you.
  • Delegate responsibilities when hosting.
  • Accept imperfection: It’s okay if the ornaments aren’t perfectly placed.

2. Setting Boundaries

• Healthy boundaries ensure you protect your mental well-being.
• Tips for effective boundary-setting:
  • Be clear and kind in communication.
  • Examples: "I can join for dinner but not stay the whole evening."
  • Remember, boundaries aren’t inherently negative—they’re a tool for self-care.

3. Overindulgence: Food, Alcohol, and Spending

• Awareness and moderation are key to avoiding post-holiday regret:
  • Spending: Set a budget and stick to it. Consider alternative gifting options, like Secret Santa or giving your time.
  • Eating & Drinking: Stay mindful of consumption and its impact on mental health.
  • Maintain routines, like exercise, to balance indulgences.

4. Loneliness and Grief During the Holidays

• Loneliness is common during the season, especially when facing grief or being away from loved ones.
• Ideas to combat loneliness:
  • Volunteer in your community.
  • Reach out to friends or family through calls or cards.
  • Plan small traditions for yourself, like a Christmas Day walk.
• Managing grief during the holidays:
  • Allow yourself to feel emotions and reflect on positive memories.
  • Share your thoughts with a trusted friend or loved one.
  • Have a plan for anniversaries or milestones that may trigger grief.

5. Consumerism and Financial Stress

• The holiday season amplifies the pressure to spend, especially with Black Friday, Cyber Monday, and gift-giving traditions.
• Strategies to manage financial stress:
  • Be mindful of spending limits.
  • Focus on meaningful, non-monetary gifts (e.g., quality time).
  • Prepare for post-holiday realities to avoid the "holiday hangover."

Key Takeaways:

• Manage expectations and focus on what truly matters to you during the holidays.
• Set boundaries to protect your emotional and mental well-being.
• Moderation in spending, eating, and drinking can prevent regrets later.
• Combat loneliness through connection, volunteering, and small personal rituals.
• Grief can be heightened during holidays—acknowledge it and seek support when needed.

**Resources:
https://www.interiorhealth.ca/stories/10-ways-focus-your-mental-wellness-during-holidays

https://cmha.ca/news/five-ways-to-protect-your-mental-health-this-holiday/

**General Mental Health Resources:**
If you or someone you know is struggling, CMHA Kelowna's Find Help Now page has a list of emergency and non-emergency resources for individuals of any age. CMHA Kelowna - Find Help Now