Managing your teen’s mental health during the festive season

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This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

Overview

The holiday season is often seen as a time for family, joy, and celebrations, but for many teens, it may feel more like a turbulent mix of pressure and emotions. Between the social pressures, academic demands, family interactions, and changes to routine, the holiday season can be overwhelming. While parents might anticipate a break from work and routines, teens often find themselves grappling with expectations that may dampen their holiday spirit. But don’t stress—there are several ways to support your teen to get through the season with greater ease and much more joy. 

How do holidays affect mental health?

The holiday season may significantly influence mental health, either positively or negatively, depending on the individual’s circumstances and experiences. Here are some ways holidays affect mental health: 

• Increased stress: The pressure to meet expectations—whether it’s hosting perfect gatherings, picking the right gifts, or attending multiple events—can lead to stress and burnout. Financial burdens from holiday shopping can also trigger anxiety. 
• Family conflicts: Family dynamics can be difficult during the holidays. For some, extended family gatherings may bring up unresolved issues or escalate feelings of tension, causing emotional strain. 
• Isolation and loneliness: While the holiday season is often seen as a time for connection, for some, especially those far from family or grieving lost loved ones, this time can intensify feelings of loneliness and sadness. 
• Routine disruption: Time off from work or school can disturb healthy habits like consistent sleep, exercise, and meals. This disruption can negatively impact mental health, increasing anxiety or irritability.  
• Pressure to be happy: The holiday season is often depicted as a time of joy, leading to the unrealistic idea that everyone should be happy. For individuals with mental health issues, this pressure can worsen feelings of inadequacy or frustration when they don’t feel “festive” or “cheerful”

Signs that may suggest that children are struggling

Here are some signs that may suggest a child is struggling emotionally or mentally: 

1. Behavioural changes: A deviation from a child’s typical behaviour, manifested as increased withdrawal, irritability, or aggression, may signify emotional distress. 
2. Social withdrawal: A child who generally participates in social interactions but suddenly avoids friendships, family gatherings, or previously enjoyed activities may be experiencing emotional difficulties. 
3. The decline in academic performance: A discernible decrease in academic performance—evidenced by lack of focus, unsubmitted assignments, or a sudden disinterest in educational activities—may suggest underlying challenges. 
4. Physical complaints: Frequent reports of headaches, stomachaches, or excessive fatigue without a discernible medical cause can sometimes be associated with stress or anxiety. 
5. Sleep disturbances: Challenges in initiating sleep, recurring nightmares, or excessive sleeping may indicate that a child is feeling overwhelmed or anxious. 
6. Changes in eating habits: Sudden alterations in appetite, whether marked by increased or decreased food intake, can be indicative of emotional challenges. 
7. Excessive worry or fear: A child expressing persistent fear, worry, or anxiety regarding situations that previously elicited no concern may be demonstrating signs of emotional distress. 
8. Difficulty concentrating: Inability to concentrate on tasks, forgetfulness, or difficulties in completing assignments may indicate mental or emotional obstacles. 
9. Unexplained anger or mood swings: Frequent and intense mood swings or abrupt expressions of anger may signal deeper emotional issues, particularly when these reactions appear disproportionate to the circumstances. 
10. Self-harm or discussion of self-harm: Any references to self-harm or visible injuries on a child’s body warrant immediate attention and should be addressed with professional assistance. 

Tips to help you support your teenagers’ holiday stress

Here are some tips to help you support your teenager’s holiday stress: 

1. Promote transparent communication: Establish a secure environment for your teen to articulate their emotions and concerns. Inform them that it is acceptable to discuss stress or any challenges they may encounter during the holiday season. 
2. Establish realistic expectations: Avoid imposing demands on your adolescent to experience a flawless holiday. Assist them in formulating attainable objectives and moderating expectations concerning family gatherings, presents, or events. 
3. Encourage self-care practices: Motivate your teen to take intervals, participate in activities they find enjoyable, and prioritise their mental and physical well-being. This may encompass exercise, hobbies, or relaxation techniques. 
4. Acknowledge their need for solitude: Teenagers may require solitude to recharge. Honour their limits and provide moments of quiet when necessary, allowing them to unwind in their own manner. 
5. Maintain established routines: Although the holiday season may disrupt schedules, endeavour to uphold some level of consistency in daily activities such as meals, sleep, and study time to alleviate feelings of disorder. 
6. Assist in time management: Support your child in balancing holiday obligations, such as family functions and personal time. Encourage them to prioritise engagements that are of the utmost significance to them. 
7. Address any underlying concerns: Should your adolescent have encountered loss, anxiety, or depression, be wary of how these emotions may manifest during the holiday period. Provide support or recommend professional assistance if necessary. 
8. Exemplify effective stress management: Demonstrate healthy methods of managing your stress. Your adolescent may feel more at ease employing similar strategies if they observe you navigating stress in a composed manner. 
9. Emphasise positive aspects: Encourage your teenager to discover joy in the holiday season, whether through quality time spent with loved ones or the enjoyment of their cherished traditions. 
10. Practice patience and understanding: Adolescents may respond variably to stress, and their emotions may fluctuate. Offer empathy and refrain from judgment, acknowledging that they may be grappling with complexities that they cannot convey. 

Activities for teens to try over the summer

Here are some fun and engaging activities for teens to try over the summer: 

1. Outdoor adventures: Engage with nature by participating in hiking, biking, or camping activities. Visiting local parks, lakes, or beaches can offer fresh air and a sense of adventure. 
2. Creative projects: Pursue new hobbies such as painting, photography, or DIY crafts. These creative endeavours can serve as an effective means to relax and express individuality. 
3. Volunteer work: Participating in volunteer work can constitute a rewarding way to utilise one’s time. Teens may assist at local charities, animal shelters, or community events, acquiring new experiences while contributing positively. 
4. Learn a new skill: Summer presents an ideal opportunity to acquire a new skill, such as learning to play a musical instrument, coding, cooking, or even mastering a new language. 
5. Join a sports team or club: Partake in a team sport like soccer, basketball, or swimming, or consider engaging in individual sports such as tennis, skateboarding, or rock climbing to maintain an active lifestyle. 
6. Start a summer journal or blog: Foster creativity by initiating a journal or blog to record summer experiences, reflections, or creative writing. This can also serve as an enjoyable method to monitor personal development. 
7. Organise a game night: Arrange a game night with friends or family, featuring board games, video games, or trivia. This can provide an excellent opportunity to strengthen bonds and enjoy entertainment. 
8. Explore local attractions: Dedicate time to discovering your town or nearby cities. Visit museums, zoos, art galleries, or new locations you have never explored previously. 
9. Gardening: Initiate a garden, whether it consists of flowers, vegetables, or herbs. Gardening is not only therapeutic but also gratifying when witnessing the outcomes of your efforts. 
10. Fitness challenges: Establish personal fitness objectives such as completing a 5k run, practising yoga daily, or enhancing strength. Maintaining an active lifestyle during summer can enhance both physical and mental well-being. 
11. Plan a road trip: If feasible, organise a brief road trip with friends or family to investigate new destinations. It can be an enjoyable way to experience adventure and forge lasting memories. 
12. Attend a summer camp or workshop: Explore local camps or workshops that offer activities in areas such as art, music, theatre, or technology. These opportunities are excellent for acquiring new knowledge while connecting with individuals who share similar interests. 
13. Have a movie marathon: Coordinate a themed movie marathon with friends. Select a series, genre, or theme and enjoy it together with snacks and engaging commentary. 
14. Start a business or side project: Teens can utilise the summer to establish a small business, such as providing tutoring, pet sitting, or selling handmade items. This represents a valuable opportunity to cultivate entrepreneurial skills. 
15. Explore photography or videography: Gain knowledge in photography or videography and document your summer through inventive photographs or videos. Share your creations online or compile a summer video diary. 

Starting treatment during the holidays

Initiating treatment for mental health during the holiday season can be a beneficial measure. Although the period may be hectic, early intervention can facilitate effective management of stress and emotions. Seek flexible treatment alternatives, such as virtual sessions or weekend appointments, to accommodate your schedule. Support groups or online communities can offer connection and diminish feelings of isolation. Please note that treatment schedules may be influenced by holiday closures, so it is advisable to plan. Most significantly, practise self-compassion—progress may require time, and it is acceptable to proceed at your own pace. Establish realistic expectations and acknowledge minor achievements along the journey. Commencing treatment during the holidays can lay the groundwork for a healthier year to come.  Helping your teen care for their mental well-being during the holidays is about achieving balance–being there for them without adding pressure. By fostering open communication, promoting healthy habits, and prioritising self-care, you can help them enjoy the festivities without stress. After all, the holidays are meant for relishing the moments, not striving for perfection!