We Wish You A Happy Holiday!

As the year comes to a close, the holiday season brings a unique mix of emotions and experiences for each of us. For some, it's a time of celebration, connection, and joy, filled with traditions and togetherness. For others, it may bring challenges, such as financial pressures, grief for loved ones who are no longer with us, or the stress of balancing obligations and expectations.

It's important to remember that all these feelings are valid. Every family and individual celebrates - or chooses not to celebrate - the holidays in their own way. Whether your season is filled with festive gatherings or quiet moments of reflection, this time of the year can offer an opportunity to pause and focus on what matters most: your well-being and the well-being of those around you.

Prioritizing self-care during holidays can make a world of difference. Small, intentional acts - like setting boundaries, making time for rest, and finding moments to practice gratitude - can help you navigate the season with greater peace and balance.

As we prepare for a new year, let's support one another, embrace the beauty of diversity in how we celebrate, and take steps to take care for ourselves and our communities.



The WSP Program wishes you a season of warmth, comfort, and well-being.

Understanding Holiday Stress

Being aware of common sources of holiday stress and how it manifests in ourselves and our loved ones can help us better navigate this busy time of year.

Common Sources of Holiday Stress:

• Financial Strain: The pressure to buy gifts, host gatherings, or travel can take a toll on budgets.

• Increased Social Obligations or Loneliness: From packed social calendars to feelings of isolation, the holidays amplify both ends of the social spectrum.

• Unrealistic Expectations: Striving for the "perfect holiday" can lead to stress, frustration, and burnout.

• Disrupted Routines: Changes in schedules, travel, or school breaks can make it harder to maintain self-care practices like sleep, exercise, or downtime.

Recognizing Signs of Stress in Different Age Groups

Stress affects individuals differently depending on their age, developmental stage, and life circumstances. By understanding how stress manifests in children, teens, and adults, we can offer the appropriate support and resources to help them cope effectively.

Children: Children may not have the language to express their feelings of stress and anxiety, so their emotions often surface through behaviors. Common signs of stress in children include:

• Increased Clinginess: Seeking constant reassurance or not wanting to be apart from a parent or caregiver.
• Tantrums: More frequent emotional outbursts, which can be a way of expressing frustration or feeling overwhelmed.
• Difficulty Sleeping: Trouble falling asleep, staying asleep, or experiencing nightmares due to worry or overstimulation

How to Help

• Maintain predictable routines to create a sense of stability
• Use age-appropriate language to talk about feelings and stress
• Encourage creative outlets, like drawing or storytelling, to help children process emotions.

Teens: Teenagers are navigating complex social and academic challenges, and holiday-related stressors can amplify these pressures. Common signs of stress in teens include:

• Irritability: Snapping at family or friends, or appearing unusually short-tempered.
• Withdrawal: Spending more time alone, or avoiding social interactions they usually enjoy.
• Heightened Anxiety: Worrying excessively about school exams, relationships, or holiday-related expectations

How to Help

• Create a safe space for open conversations without judgement.
• Help teens set realistic expectations and prioritize their well-being over perfection.
• Encourage activities they enjoy, such as music, sports, or connecting with friends.

Adults: For adults, the holiday season can bring an overwhelming mix of responsibilities, from managing finances to coordinating family gatherings.

• Fatigue: Feeling physically or emotionally drained, even after rest.
• Difficulty Concentrating: Trouble focusing on tasks due to mental overload.
• Short Temper: Increased irritability or frustration in response to minor issues.

How to Help

• Recognize the need for boundaries - learn to say "no" to overcommitments.
• Schedule regular self-care, such as exercise, mindfulness, or quiet time.
• Seek support from loved ones or professional resources when needed.

By identifying these signs early and responding with empathy and practical solutions, we can help individuals of all ages navigate holiday stress and enjoy the season more fully

Further Readings:

How Do I Help My Child Cope with Stress? - Child Mind Institute

Guide to Managing Mental Health Around the Holidays - McLean Hospital

Self Care

Teaching students self-care is essential, and school staff play a key role by modeling behaviors like mindfulness, stress discussions, and relaxation techniques.

Creating an environment where self-care is practices helps students build coping skills that support their mental health during the holidays and throughout the year. This ongoing process empowers them to manage stress in healthy, sustainable ways.

For Elementary School Students:

• Stick to Routine: Consistent bedtimes, meal times, and play times help maintain a sense of stability.
• Creative Expression: Encourage drawing, crafting, or storytelling as ways to express feelings and reduce stress.
• Practice Gratitude: Suggest writing or sharing things they are thankful for to foster a positive mindset.
• Movement and Play: Physical activities like dancing, playing outside, or yoga to help release energy and reduce stress.
• Quiet Time: Provide opportunities for relaxation, such as reading or listening to calming music, to recharge.

For Middle School Students

• Limit Overcommitment: Help students recognize when they're doing too much and encourage them to take breaks when needed.
• Encourage Hobbies: Suggest engaging in favorite activities like reading, gaming, or drawing to unwind.
• Time with Friends: Positive social interactions with peers can help middle schoolers feel supported and connected.
• Mindful Practices: Introduce simple mindfulness techniques such as deep breathing or journaling to manage emotions.
• Technology Breaks

For High School Students:

• Set Realistic Goals: Help teens manage expectations, whether it's academic goals or holiday responsibilities.
• Manage Academic Stress: Encourage students to use planners and break tasks into smaller steps to avoid feeling overwhelmed by schoolwork.
• Physical Activity: Exercise like running, yoga, or sports can serve as a healthy outlet for stress.
• Stay Connected: Remind students to reach out to trusted friends, family, or mentors if they're feeling stressed or overwhelmed.
• Volunteer: Giving back to the community can provide a sense of purpose and reduce feelings of holiday-related stress.

Further Readings:

11 Simple Self-Care Habits for Kids - PBS for Kids

Self-Care Tips for Teens and Young Adults - The Jed Foundation

Resources

C.O.P.E.

Navigating the challenges of parenting, relationships, and mental health can be overwhelming, but families don't have to face them alone. C.O.P.E. is here to help families by providing the support that they need.

C.O.P.E. provides a variety of free and low-cost services designed to empower families in our community. These services include:

• Parenting Workshops
• Counseling Services
• Support Groups
• Youth Development Programs

Whether you're looking for guidance as a parent, need support for your child, or want to strengthen your family's emotional foundation, C.O.P.E. offers compassionate care and practical tools to help families thrive.

C.O.P.E. Family Support Center Website

C.O.P.E. Youth Services Brochure

C.O.P.E. 4 Kids Youth Mental Wellness Program

Care Solace

Struggling to find the right mental health support? Care Solace is here to help. This no-cost, confidential resource simplifies the process of connecting individuals and families with mental health and substance use services.

Care Solace offers:

• 24/7 Support: Their care team is available around the clock to guide you through the process of finding help.
• Personalized Referrals: Get matched with therapists, counselors, or treatment programs tailored to your needs.
• Help Navigating Systems: Avoid the hassle of searching for providers - they do the work for you.

Whether you're looking for ongoing mental health care, crisis support, or help finding a substance use treatment program, Care Solace makes it easier to access care when you need it the most.

Please feel free to download and share these promotional materials for Care Solace:

Family Flyer (English/Spanish)

Family Letter (English/Spanish)

Staff Flyer

Contra Costa Health

Family Access Line

The Contra Costa Health Family Access line is a vital resource for families across the county, offering free, confidential assistance to connect you with the help you need.

The Family Access Line Services Offered:

• Get screened over the phone for mental health or substance use treatment
• Receive support and care as needed
• Ask questions or find services
• Get help with behavioral health services and filing grievances or appeals
• Interpretation services for all languages in Contra Costa

If you're feeling overwhelmed, have questions about available resources, or just need someone to point you in the right direction, the Family Access Line is a trusted resource that's just a phone call away.

Please advise callers to have medi-cal or other insurance information ready. Our staff may ask questions about your behavioral health status and history.

Contact the Family Access Line: 1-888-678-7277

Family Access Line Website

Upcoming Trainings from WISP Partners