Creating Holiday Harmony: Tips for Couples to Enjoy the Season

The holiday season is a time of celebration, love, and togetherness. Yet, for many couples, it can also be a period of heightened stress, arguments, and tension. 

As a licensed therapist, I've seen how the pressures of holiday expectations can put a strain on relationships. But fear not, for there are ways to transform this time of year into one filled with joy, connection, and lasting memories. In this blog, I'll share some tips to help couples get the most out of the holiday season while strengthening their bond.

12 Tips for Couples to Enjoy the Holiday Season

1. Set Realistic Expectations

One of the main sources of holiday stress is unrealistic expectations. Recognize that no holiday is perfect, and it's okay to have some imperfections. Discuss with your partner what you both envision for the holidays and make sure your expectations align. Then, have that conversation again. (I bet some things got missed the first time!) Being on the same page can prevent disappointment and reduce tension.

2. Communicate Your Needs

Clear communication is the foundation of a healthy relationship, and this is especially true during the holidays. Talk to your partner about your needs and listen to theirs. Discuss how you can support each other and make the season enjoyable for both of you. Don't assume your partner knows what you want; express it.

This also brings up another consideration: do you know your own needs for the holiday season? Spend some time thinking about how much socializing (or not!) you want to do. What holiday activities hold magic and allure for you? Ask yourself those and similar questions before having a conversation with your partner!

3. Prioritize Quality Time

Amid the hustle and bustle of the holidays, it's easy to get caught up in the whirlwind of activities and lose sight of what truly matters. Make an effort to spend quality time with your partner. Create special moments, such as cozying up by the fire, taking a winter walk, or enjoying a quiet evening together. Quality time is a precious gift you can give each other.

For couples with children, especially small children, this time with just your partner may be even harder to find. Consider taking a half, or full! day off of work for this quality time together. See what magic happens from there!

4. Plan Together

Instead of having one partner shoulder the burden of holiday planning, do it together. Collaborate on decorating, gift shopping, and meal preparation. This not only lightens the load but also strengthens your sense of partnership. Remember, teamwork can be a bonding experience.

5. Set Boundaries

The holidays often bring additional commitments and social events. It's crucial to set boundaries and prioritize your relationship. Decide how many events you'll attend, how you'll manage your time, and when it's essential to say no. Protecting your relationship from overextension is a way of nurturing it.

6. Embrace New Traditions

While tradition can be comforting, consider adding some new customs to your holiday celebrations. This can infuse a sense of novelty and excitement into the season. Whether it's trying a new recipe, visiting a different location, or initiating a unique ritual, exploring new traditions together can be a delightful adventure.

7. Manage Stress Together

The holidays can be stressful for many reasons, from financial strain to family dynamics. Rather than letting stress divide you, manage it as a team. Discuss your stressors, explore coping strategies, and provide emotional support to each other. Together, you can navigate the challenges with greater resilience.

8. Practice Gratitude

Take time to reflect on the things you're grateful for as a couple. Sharing your appreciation for each other can create a positive atmosphere and reinforce your connection. Gratitude can be a powerful antidote to stress and tension.

9. Gift Thoughtfully

Choosing gifts for each other can be an opportunity to express your love and appreciation. Instead of focusing on extravagant presents, prioritize thoughtful and meaningful gifts. Remember, it's the sentiment behind the gift that matters most.

10. Find Time for Self-Care

Self-care is essential during the holiday season. Make sure you and your partner are taking care of your physical and emotional well-being. Encourage each other to practice self-care, whether it's through relaxation, exercise, or meditation. When you both feel nurtured, you'll have more to give to your relationship.

11. Resolve Conflicts Respectfully

Conflict is a natural part of any relationship, and it can arise during the holidays. The key is to address conflicts respectfully. Take a step back if emotions are running high, and return to the discussion when you're both calm. Seek compromise and resolution rather than winning an argument.

12. Celebrate Each Other

Lastly, celebrate each other. Acknowledge the qualities and strengths that make your partner special. Create a culture of appreciation and recognition within your relationship. This not only boosts your partner's self-esteem but also reinforces the bond between you.

In conclusion, the holiday season is an opportunity for couples to come together and create lasting memories. By setting realistic expectations, communicating openly, and prioritizing your relationship, you can transform this time of year into one of joy and connection. Couples can thrive during the holidays, and with a little effort and intention, they can make the season truly special.
If you’d like additional support during the holidays, or after, for your relationship, reach out to our team at WellMinded Counseling and we will get you set up with one of our amazing therapists.

Visit Marble Wellness for more information! Their team has some tips and tricks to share with our audience and we love to spread helpful tips as much as possible.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

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The Path to Understanding: A Guide on Getting Tested for ADHD

By Emma Miles, LCSW

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that can significantly impact various aspects of daily life. If you suspect you may have ADHD or have been advised to get tested, taking that first step can be crucial. In this blog, we'll walk you through the process of getting tested for ADHD, from recognizing symptoms to seeking professional help and undergoing assessments.

  1. Recognizing the Signs: ADHD symptoms can manifest differently in individuals, but common indicators include difficulty focusing, impulsivity, hyperactivity, forgetfulness, and organizational challenges. If you find these traits affecting your academic, work, or personal life, it may be time to consider ADHD testing.

  2. Consulting with Professionals: The first step towards ADHD testing is to consult with healthcare professionals. Schedule an appointment with your primary care physician, a psychiatrist, or a psychologist. They will gather information about your medical and mental health history, as well as assess your current symptoms.

3. Specialized ADHD Evaluation: If your healthcare provider suspects ADHD, they may refer you to a specialist for a comprehensive evaluation. Specialists often include psychologists, psychiatrists, or neurologists with expertise in ADHD. This evaluation may involve interviews, self-report questionnaires, and observations to gather a complete picture of your symptoms.

4. Collaboration with Educational Institutions: For students, collaboration with educational institutions is crucial. If you suspect ADHD is affecting your academic performance, contact your college's disability services office. They can guide you through the process of obtaining accommodations and connect you with resources for testing.

5. ADHD Rating Scales and Tests: During the assessment, professionals may use ADHD-specific rating scales and tests to gather more objective data. These assessments may include the Conners Comprehensive Behavior Rating Scale (Conners CBRS) or the ADHD Rating Scale-IV. These tools help in diagnosing ADHD and determining its severity.

6. The Importance of Comprehensive Assessment: ADHD testing is not a one-size-fits-all process. A comprehensive assessment considers various factors, such as medical history, family history, and the presence of co-occurring conditions like anxiety or depression. This holistic approach ensures an accurate diagnosis and appropriate treatment plan.

7. Understanding the Results: Once the assessment is complete, your healthcare provider will discuss the results with you. If ADHD is diagnosed, they will work with you to develop a tailored treatment plan, which may include medication, therapy, lifestyle changes, and accommodations.

8. Seeking Support: Receiving an ADHD diagnosis can be both relieving and overwhelming. Seek support from friends, family, and mental health professionals. Support groups and online communities can also provide valuable insights and guidance from individuals who have gone through similar experiences.

Getting tested for ADHD is a proactive step toward understanding yourself better and accessing the support you need. Remember that seeking help is a sign of strength, and a diagnosis can be a crucial first step toward managing ADHD effectively. If you suspect you may have ADHD, don't hesitate—reach out to healthcare professionals who can guide you through the process of testing and provide the support necessary for your well-being.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

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Balancing Work and Home Life

Technology has brought many benefits to our workplaces, but along with these benefits, there are often blurred lines between work and home.

Smartphones have made it so we can be easily accessible at all times, which can sometimes feel helpful but can also lead to feeling like you are always working. Often these blurred lines between work and home can lead to dissatisfaction with work and even burnout. It can also prevent our leisure activities and time at home from being restorative in the ways that we need. Here are some methods that we can find balance, and maintain it using both boundaries, rituals, and meaningful time off. Boundaries create clear barriers between work and home. Rituals remind your body and mind of this switch from work to home. Meaningful time offsets aside time to provide for other needs such as rest, social connection, or recreation. 

Boundaries:

  • Having a specific end time at work, and sticking to it. If you end the workday at 5 pm, leave at 5 pm. 

  • Delete work-related applications from your devices or put them on Do Not Disturb when you are away from work.

  • Do not check work-related emails outside of work hours.

  • It’s okay to say No! If someone asks you to perform work during your off hours you can decline.

  • If you take break breaks during the workday, use this time for non-work-related activities. 

Rituals:

  • Change out of your work clothes upon returning home. 

  • If the day has been stressful, set aside a specific amount of time to discuss work-related topics with someone close to you (10-15 minutes) and end work-related talk after this time.

  • Listen to a specific song on the way home from work that helps decompress. 

  • Place work materials in a specific spot out of sight. 

Time off: 

Ways to Practice Kindness to Self and Others

By: Katie Veraldi

When thinking about this blog post on self-kindness, I reflected on the many different things I have heard about this subject from clients, my friends, and even my own views of it.

Often, we view this as an ultimate goal to achieve and that we must do things to get to feel this way. By doing that though, sometimes it can make us unkind to ourselves. Sometimes self-kindness can be more simple than our minds may make it seem, it may be something that we can accept as not always occurring every day and maybe it is something that we can aspire to while also not judging ourselves if sometimes it feels like we have missed the mark. When we are truly practicing self-kindness we see that just being present can be a form of radical self-kindness. 

Many people have studied self-kindness, self-compassion, and self-esteem.

There is a workbook called Mindful Self Compassion by Kristin Neff, PhD, and Christoper Germer, PhD and it states in the book, “Learning to embrace yourself and your imperfections gives you the resilience needed to thrive.” This can be seen as going ahead in some senses to practice kindness and compassion even in times when it feels like you shouldn’t or that lack of kindness would be a fitting punishment. If we can learn to keep holding space for kindness to ourselves and push back against that harsh self-talk we see how we can open up more kindness not just for ourselves but others too. 

Actually doing acts of kindness can be so unique to who you are.

For example, an act of kindness towards myself is going on a mindful walk with my dog out in nature and just being present where I am. An act of kindness towards others I show is by being of service such as helping a friend out with a move or a ride to the airport. A key to practicing kindness for yourself and others is that it is not done out of guilt or feeling like you need to prove your kindness but it is done because you have the space to be able to help someone or yourself out. As you explore kindness for yourself and others I hope that you are able to remain open and creative to seeing all the ways you can practice kindness shows up in your life and accept it without judgment.  

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

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How do People Cope with Changes of Daylight and Shorter Days?

By: Jamie Thornley

It’s that time of year, again, in Colorado when the warm summer days are behind us and winter starts making its entrance.

Image of the sun setting behind the mountains in Colorado. Representing that a depression therapist can help you during the winter. Whether you are in Denver or Broomfield, CO you can get treatment through depression therapy.

While wintertime in Colorado can come with many joyous and entertaining activities such as warm fires and fun days enjoying the slopes, it also comes with shorter days and a much earlier sunset. While many people look forward to Day Light Saving Time and getting an extra hour of sleep, many others dread that by the time they get off work it is dark outside and our days of really getting to enjoy time outside and the sunshine is behind us for the next few months. 

Not only is this a difficult transition for many people to get used to, but it also does affect many people’s mental health.

People who really struggle with this change are often diagnosed with Seasonal Affective Disorder, or SAD for short. For these individuals, the decrease in sunlight that is experienced in wintertime disrupts their circadian rhythms and causes their serotonin to drop and melatonin to spike. This leads to an increase in feelings of both depression and fatigue or drowsiness. Living in Colorado oftentimes makes people prime candidates for developing SAD. Along with these symptoms, clients often also report trouble focusing, weight gain, sleeping too much, increased irritability, increases in appetite, and overall feeling sadder. This makes for the perfect recipe to create strong feelings of depression, unfortunately. 

Orange leaves surrounding an alarm clock. Representing the 4 tips about surviving daylight savings from a depression therapist in Broomfield, CO. You can start treatment for SAD with depression therapy in Denver or Broomfield, CO.

4 Ways to Fight Depression Symptoms in the Winter

All hope though is not lost if you are one of the estimated 10 million Americans who are affected by these changes. There are some small lifestyle changes that our therapy practice suggests. These can be used to help cope with these symptoms and support you through the winter.

The first of these is to exercise. How many of you saw that one coming?

I know every doctor and therapist always pushes everyone to exercise and most people despise us for it. Exercise though is proven to help with serotonin production and can pick up some of the slack from the sunlight your body and brain are greatly missing. Not only that, but it also helps with reducing weight gain, which let’s be honest, most of us need throughout the holidays. 

Secondly, it can really help to make sure you are eating a healthy diet.

On top of not only exercising, you can also ensure that you are eating a healthy diet. I know another one that clients really hate hearing about, especially with all the delicious pies in the stores. Eating healthy is going to make sure that you are fueling your body to its maximum potential and providing all the vitamins and supplements that it needs to thrive. 

A family walking into an orange sunset. Showing that community can help with depression treatment in Broomfield, CO. With support of a depression therapist you can overcome the change in daylight with therapy in Broomfield or Denver, Colorado.

The third tip is to try and enjoy as much sunlight as you possibly can.

Go and take walks as often as you can while the sun is out and soak up as much vitamin D as you can. On top of this, open your blinds at home or at the office to get as much sunlight as you can while you are busy with other activities. Alternatively, if you aren’t able to get sunlight look into a light therapy lamp to help fill in some of the gaps in time where you can’t get any sunlight. 

Lastly, enjoy time doing the things that you love and spend time with people you care about.

Science has shown us that purposely doing activities that you enjoy and being around people that you care for is proven to increase serotonin levels in the brain and increase overall happiness. So, use this time to connect with others and maybe try out an activity that you have always wanted to try but maybe never had the time to. 

And always know that you are not alone in these feelings. Winter and the holidays can be a difficult time for everybody, but you don’t have to go it alone. When in doubt, chat with a therapist and see what other ideas we have to best support you and your mental health through not only this time of year but also year-round.

Get Support for Seasonal Affective Disorder From Therapy in Broomfield & Denver, CO

If you find yourself grappling with the challenges of the winter season our Colorado-based therapy practice is here to provide support. Our experienced therapists specialize in addressing Seasonal Affective Disorder (SAD) and other mental health concerns exacerbated during this time. With a compassionate approach, we tailor our services to meet your unique needs, helping you navigate the winter blues and cultivate a resilient mindset.

Take the first step toward a brighter season by:

  1. Fill out our form, call us at 720-380-3564 option 1, or email us directly at onboarding@wellmindedcounseling.com for a free consultation.

  2. Schedule your first therapist therapy appointment to receive personalized support and guidance3.

  3. Start feeling empowered and supported as you navigate the challenges of winter.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING in Colorado

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

Contact our Denver or Broomfield, Colorado office today!