With the wedding season, Christmas, and New Year approaching, people are getting into the festive mood. It is the time of the year when every other day might require one to engage in some type of social or familial gathering. While most people enjoy this time of celebration, for those with mental health issues like depression, ADHD, and anxiety, these interactions may be draining or in some cases triggering. In recent years, many healthcare professionals have recommended self-regulation tips for people to stay grounded.
Self-regulation refers to a personal management system that involves identifying negative thoughts and feelings and then guiding oneself away from them by making behavioral changes. Self-regulation helps with impulse control and mitigating anxiety or depressive episodes. Here are some self-regulation tips that can help one navigate the holiday or wedding season.
- Take care of your body: It goes without saying but a healthy body is very important for a healthy mind. Make sure that you have enough sleep so that you don’t feel sleep-deprived and hence more prone to irritation. Ensure that you eat a balanced nutritious meal even as you are surrounded by high-calorie festive food. Excess sugar has been linked to mood swings, therefore it is advisable to avoid it, even though there is no harm in indulging in sweets once in a while.
- Identify your triggers: Make a list of small and big things that make you depressed or anxious. These things can be someone commenting on how you look or staying in a noisy environment for a long time. Once you identify these triggers, it becomes easier to avoid them. For instance, if you know that certain relatives make you feel insecure about yourself, it is helpful to avoid gatherings where they might be present or have an exit plan that allows you to leave such gatherings quickly in case you feel unwell.
- Reframe negative thoughts: It is always helpful to look at a situation with a rational and positive perspective. Even a little optimism can make a big difference. For instance, instead of thinking “I can’t attend this gathering because I might embarrass myself”, it is helpful to think “I have been in social settings before and nothing has gone wrong. Besides, even if I do something embarrassing people will be too self-absorbed to notice it.”
- Learn relaxation tips: Learn relaxation techniques such as deep breathing exercises to calm your nerves. One of the easiest breathing exercises is to inhale slowly and keep it still for five seconds before exhaling slowly. Do this at least five times and you will feel calm. Some people also benefit greatly by sipping a warm drink or putting something cold on their pulse points like wrists or necks to feel grounded.
