Welcome to Consider Yourself Hugged! Click below to watch or Click here to listen to Episode 189.
*Disclaimer:
The information in this show is not intended to be therapy or to address your individual situation. It is information based on experiences, opinions, and research. If you need further help, please reach out to one of the resources at the end of the show notes, or others in your area.
🎙️ Welcome Back to Consider Yourself Hugged! In this episode, we continue our Holiday Mental Health Guide series with Part 5: Expectations, Family, Food, & Alcohol. The holiday season is often painted as a time of joy, but for many, it's a source of worry and emotional strain. Today, we’re tackling four common holiday challenges that impact mental health and well-being.
Episode Highlights
1️⃣ Unrealistic Expectations
How holiday "perfection" is often a myth perpetuated by media and tradition.
The pressure to meet expectations from family, friends, and even yourself.
Strategies to manage and reset expectations:
Focus on meaning over materialism.
Use a "priorities list" to decide what matters most this season.
2️⃣ Family Dynamics
Navigating challenging family relationships during the holidays.
Tips for setting boundaries without guilt:
Saying no to events that drain you.
Setting time limits for gatherings.
Script examples for managing difficult conversations (e.g., politics, past grievances).
3️⃣ Food & Body Image
Dealing with food guilt and the pressure to look a certain way during the holidays.
Practical tips:
Practice mindful eating and self-compassion.
Reframe holiday meals as moments of connection, not judgment.
4️⃣ Alcohol & Substance Use
The role of alcohol in holiday stress:
It’s often a social expectation but can exacerbate mental health struggles.
Tips for moderation:
Alternate alcoholic drinks with water or mocktails.
Have a "safe drink limit" or a buddy system for accountability.
Knowing when to seek help for yourself or others if substance use becomes problematic.
Actionable Takeaways
Focus on presence instead of perfection.
Have a "holiday survival kit" with pre-planned scripts, relaxation tools, and a support system.
Normalize declining invitations or altering traditions to suit your emotional needs.
Use HALT (Hungry, Angry, Lonely, Tired) to identify triggers and address them early.
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Join the Conversation
What are your holiday challenges, and how do you manage them? Share your thoughts:💬 📧 Email us: tamiwest@tamiwest.com
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🌐 Website: www.tamiwest.com🎧
Resources Mentioned in This Episode
Non-pariels Candy
As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. If you'd like to know more about my Mental Health First Aid Courses, contact me at 615-497-7714 or tamiwest@tamiwest.com.
And until after Thanksgiving, Consider Yourself Hugged 😘🤗
Mental Health Resources:
Michelle Kixmiller, MSN, MAE, RN, APN, PMHNP-BC
Michelle Kixmiller is a Board Certified Psychiatric Mental Health Nurse Practitioner and Licensed Educator. She works with children and adults with mental health needs including depression, anxiety, bipolar disorder, post-traumatic stress disorder, ADHD, autism, schizophrenia, and obsessive compulsive disorder. Michelle served as a public school teacher and science department chair for over a decade when a family tragedy pulled her in a different direction. The death of her younger brother after a multiple year battle with depression and alcoholism led her to pursue a career in the mental health field. She went back to school to become a registered nurse graduating and gaining experience as a critical care nurse at a level 1 regional burn center prior to completing a graduate degree to become a mental health nurse practitioner. Her vision is holistic care through teamwork to create a more peaceful school environment for students and staff alike. No one should have to struggle alone. Michelle currently works full time for a non-profit community mental health center at an outpatient clinic and works PRN for an inpatient crisis stabilization unit. When not at work she loves spending time with family, traveling, watching movies (not scary ones), running (slowly), and Crossfit. Contact Michelle at Silver Lining Psychiatric Solutions, 615-378-7713 or mkixmill@gmail.com.
Tami West, PhD
Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.
Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity.
Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. In any given year, Tami speaks to groups with audiences consisting of anywhere from 100 to 3,000 people.
Dr. West is the author of several successful publications including three books: The Stress Club, Life Without the Monsters and Thrive. When she's not speaking or writing, you might find her with her traveling with her husband and family, reading historical fiction, or watching Big Bang Theory.
Tami connects with audiences through real experience, cutting edge research, and transparent stories – all sprinkled with humor! She will make you laugh, cry, and shine a refreshingly new light on life's challenges.
Television Interviews
Contact Tami at tamiwest@tamiwest.com or follow her at Tami West Seminars.