Holidays and Mental Health

For many families, the school holidays can be a wonderful time to rest and recharge. But they are not without their challenges which is sometimes more noticeable coming back to school. This can be even harder on tweens and teens who struggle from mental health concerns. Let’s first understand why breaks are hard on mental health.

Change in routine: Losing the predictable structure of school and other regularly scheduled activities gives more free time. Unstructured time in hand can be challenging without any planning ahead.

Change in social interaction: Being on break from school can limit your time with friends, especially if you aren’t in touch with them via phones or social media. Spending less time with peers and more time with family can be a big adjustment. For some with social difficulties at school, breaks can be a welcome respite.

Marker of loss: Breaks that include holidays, particularly at the end of a year, tend to be reflective. Losses from the year or previous years can bring up grief.

Climate: Depending on the region where you spend your holiday, winter can be a time when people are getting less time outside, less sunlight and less vitamin D. A lack of vitamin D is associated with decreased mood. Treat this break as a good time to enjoy outdoor activities.

Seasonal pressure: Breaks shorter than summer break can feel time pressured. There can be an urge to fit in everything before going back to school. Also, there can be increased expectations to gather with loved ones and be part of seasonal activities.

How mental health symptoms show up:

Mental health often presents itself through behavior. Some of which to look out for in your tween or teens are:

Acting out, arguments, seeking attention
Disrupted sleep
Changes in appetite
Overwhelmed, withdrawn or big emotional reactions
Ongoing worries or fears
Seeming down, feelings of hopelessness, being tearful or lack of motivation
Avoiding friends or family
Spending too much time on social media or gaming

What helps?

While there is no one-size-fits-all solution, some simple actions can have a meaningful impact. Try what works for you.

Practice open communication. Share openly about how you are doing. Check in with family to see how they’re feeling.
Set a wake up time (+/- 1 hour) and bedtime, consistency helps.
Plan ahead on how you would like to spend this time, what needs to get done, etc.
Start a project and finish during the break. This will give you a sense of accomplishment.
Limiting screen time. This can be a good time to practice self-regulation, creativity and social skills. Boredom can be good.
Lower the bar. Lessen pressure on yourself to have the perfect break. Do things that fit your family, don’t force things that don’t fit. Give grace when things don’t work out the way you expected.

Before you know it, you will be back to school. No matter what happens, take comfort that you did your best.