The holiday season is often a time filled with joy, celebration, and gatherings, but for those of us navigating life on psychiatric medication, it can also feel like a time of disconnection. The side effects of certain medications—such as feeling “out of body” or emotionally distant—can make socializing challenging. While the holidays can bring the pressure to be joyful and present, the reality might be more complicated if you’re struggling with the effects of medication.
If you’re feeling a little disconnected this season, you’re not alone. Many people experience altered emotional states while on psychiatric medication, making it harder to fully engage with loved ones or enjoy social events. However, there are ways to stay connected with others, even when you feel out of sync. Here are a few strategies to help you stay grounded, present, and engaged during the holiday season:
1. Communicate Your Feelings
Sometimes the best way to stay connected is by being open about what you’re going through. If you’re comfortable, talk to those close to you about how you’re feeling. Let them know that while you may not be able to fully engage the way you normally would, you still want to be part of the experience. Honest communication can take the pressure off you and help your loved ones understand where you’re coming from.
If you’re not comfortable having a deep conversation, a simple acknowledgment like, “I’m struggling a bit today but would love to be here with you” can make a difference. It creates space for connection without overwhelming you.
2. Set Realistic Expectations
It’s easy to overextend yourself during the holidays, especially when you feel the need to “perform” for family or friends. If you’re struggling with the effects of psychiatric medication, it’s important to be kind to yourself and set realistic expectations about what you can handle.
If attending large gatherings feels overwhelming, allow yourself to leave early or attend smaller, quieter events. The goal is to stay connected without overexerting yourself. Prioritize quality interactions over quantity—one heartfelt conversation can be more meaningful than trying to push yourself to socialize with everyone.
3. Create New Traditions That Feel Comfortable
If traditional holiday celebrations feel too intense, consider creating new, low-pressure traditions that allow you to stay connected in a way that feels more manageable. This could be as simple as hosting a small coffee date with friends or family, writing heartfelt cards to loved ones, or engaging in a holiday movie marathon with just a few close people. By modifying traditions to suit your current mental health needs, you can still enjoy the spirit of the season without the stress.
4. Practice Grounding Techniques
Sometimes, feeling “out of body” can create a sense of disconnection that makes it hard to stay present. Grounding techniques can help you re-center when you start to feel detached. A few simple methods include:
- Deep breathing: Inhale for four counts, hold for four counts, and exhale for four counts. Repeat for several minutes to help calm your mind and body.
- 5-4-3-2-1 method: Focus on your surroundings and identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This can help bring you back into the present moment.
- Self-soothing: Carry something comforting like a soft scarf, essential oils, or a small object that has sentimental value. When you feel disconnected, touching or smelling these items can help ground you.
These techniques can help you stay present during family dinners, holiday events, or even casual hangouts, allowing you to engage without feeling overwhelmed.
5. Focus on Small Acts of Connection
When you’re feeling disconnected, it can be helpful to focus on smaller, more intimate interactions. Even if you can’t fully engage in big gatherings, you can still make an impact by connecting one-on-one with others. A thoughtful text, a phone call, or a handwritten note can all help maintain your bond with others. These small acts of kindness may feel more manageable than large social events, and they can still make a big difference in nurturing relationships.
6. Take Care of Your Mental Health First
It’s important to prioritize your mental health throughout the holiday season. This may mean saying no to certain events or taking breaks when needed. If you’re feeling particularly drained or overwhelmed, step back for a while to recharge. Remember, it’s okay to put yourself first. If you’re on psychiatric medication, ensure that you’re taking care of your body and mind by staying consistent with your treatment plan, checking in with your healthcare provider, and getting adequate rest.
Taking care of yourself not only benefits you, but it also helps you show up for others in a more authentic and connected way.
7. Limit Social Media
The holidays can often feel like a time of comparison, especially with the constant flow of happy photos and cheerful posts on social media. If you’re already feeling a bit disconnected, scrolling through Instagram or Facebook can exacerbate those feelings. Consider limiting your social media use during this time to avoid unnecessary pressure. Instead, focus on in-person connections or direct messages where you can have more meaningful conversations.
8. Find a Support Group
If you’re struggling, it might be helpful to seek out support from others who understand what you’re going through. Consider joining a support group, whether in person or online, where you can share your experiences and learn from others in similar situations. Being part of a community that understands the challenges of psychiatric medication can remind you that you’re not alone and can provide a sense of belonging.
Final Thoughts
The holiday season doesn’t have to be a time of isolation just because you’re navigating life on psychiatric medication. By communicating your needs, setting boundaries, and focusing on small, meaningful connections, you can still enjoy the holidays and feel connected to the people who matter most.
Remember, it’s okay to take breaks, prioritize your mental health, and adjust traditions to fit where you’re at. The holidays are about connection, and sometimes the most meaningful connections are the ones that are built on understanding, compassion, and self-care.
Stay kind to yourself, and make the most of the season in a way that honors your mental health.