Transitioning back home for winter or summer breaks can be anxiety provoking and even a little depressing for some students. The holidays, while an exciting time for some, can be sad or stressful for others. Whatever your reaction to winter break and/or the upcoming holidays, it is important to check in with yourself and take steps to prioritize your mental health. 

Check these common stressors and how to handle them.

Re-adjusting to expectations at home: After experiencing a period of freedom, staying up late at night and not needing to communicate with others about your whereabouts, it can be hard to go back to rules and expectations. Keep an open mind and remember that this period is brief. Try to consider the intention behind the rules (perhaps safety, love and caring, etc.). Try not to have arguments about the rules at the point of request (i.e., as you are expecting to walk out the door). This can cause more tension on both sides. Instead, request to talk to caregivers and discuss expectations when there is ample time to consider each other’s perspectives. 

Grief: The holiday season can bring about reminders of lost loved ones or lost relationships. Balance celebration of traditions with allowing space to grieve. Acknowledge your grief and talk with loved ones. Spend some time remembering the loved one and perhaps positive experiences you and others have had with them. Perhaps even writing them a note or having a little memorial of sorts can be helpful. If you are religious or spiritual, lean on these beliefs to help you grieve. Remember, grief is a normal human experience that often comes in waves but there is no right or wrong way to do it. Here is an additional resource on grief from the JED Foundation.

Loneliness: For some, going home isn't an option over winter break. Others may go home, but not have the social connections that they have at college. Keep in touch with new friends and add anchors to your break--things to look forward to (make a plan to establish new traditions or explore the surrounding area). Commit to joining something based on a hobby or volunteering that can form new connections–either on campus or in your community. For students staying on campus or who are local, check out the resource below on local events and things to do to connect with the local community. 

Challenges with Food: Many social gatherings–especially holiday gatherings include food. For some students, the anticipation of these gatherings can cause high anxiety. It may be related to body image concerns or trying to maintain healthy habits. Develop a plan and share with others. This can be very helpful. If you experience a food disorder, please check out this resource from Renfrew. 

For some students, food security during winter break is a problem. If you are in the Westmoreland County area, please visit the Westmoreland County Food Bank website, where you will find information on accessing emergency food and local food pantries. If you are outside of Westmoreland County but still located in Pennsylvania, please visit PA 211 to search food resources in your area. If you are out of state or if you need more help navigating food insecurity, please reach out to Rachael Graham, Therapist and Community Resource Specialist, via email at  rgraham@setonhill.edu as soon as possible for guidance in accessing food resources near you.

Pressure regarding school and your future: When visiting family or friends at home, often students are asked many questions about their grades this semester, future career plans, etc. This can cause a level of distress when students are not quite sure about their future plans or don’t feel that they did as well as they would've liked this semester. Again, having a plan for this can be helpful. While you might not be as confident or sure about your direction. Try to remember that you are not alone. Many students feel similarly. Instead of focusing on where you are right at this moment, think about the things that are within your control and develop a plan. Perhaps it is scheduling a meeting with Career Services or talking to a mentor, or maybe over winter break, you can do some research and shadow several careers of interest to gain clarity. You can also develop a plan academically by planning out your spring schedule, including study breaks, tutoring or academic coaching (remember to add in lunch, movement, and sleep!)

Substance Use: Often holiday celebrations include substances and this can be a stressor for some students as they are trying to refrain or decrease use. For others, substance use of family members can be stressful or even result in physical altercations. Preparing for how you will manage these possibilities will be important. Develop a backup plan for how you will limit or refrain from use or a safety/exit plan in the event that things get troublesome. If trying to manage your own use here are a few tips: 

• Set a limit of drinks you will have and keep track to ensure you stick to it. 

• Eat before and while you drink

• Alternate alcoholic drinks with non-alcoholic

• Have an accountability partner

• Have a plan on how you will pass on drinks when offered

• If you don’t want to drink at all, bring a fun mocktail to share to stick with the festivities. Perhaps others will thank you! The JED Foundation offers some additional recommendations for getting through the holiday season sober. 

If you are looking to connect with counseling services near your home, check out the following search tools!

Thriving Campus (change location to fit your needs)

Psychology Today (click on therapist finder)

If you are remaining on campus and want to connect to our services, click here to schedule (center is closed Dec 21-Jan 1st).