It’s that time of year again. The holiday season is upon us. From now until New Year’s Day it can be daunting for anyone when it comes to family, stress, work, holiday preparation, and could cause anyone’s thoughts and mood to spiral. Living with bipolar disorder, every year I become increasing cautious and learn ways to protect my health, so that I can do my best to enjoy the holiday season. Both depression and mania can be exacerbated by stress triggers, and the holidays can make what should be a pleasant season a difficult one. I’ve collected some helpful coping strategies so that, hopefully, we can all get through this season with a balanced mood and a solid foundation.

1. Accepting that not every holiday season will be full of cheer: Accepting the fact that “life is change” is what’s helped me set realistic expectations for the holidays. I have a hard time when things don’t go the way I thought they would. The holidays can bring with it certain triggers, and inevitably there are many variables: ever changing relationships, life’s uncertainties. People change, relationships evolve (or devolve), opinions shift, and therefore, the triggers and stressors that accompany interactions with others can pose new difficulties. But going into the season with a sense of preparedness does wonders for my stability. Understanding and having realistic expectations prepares me in a way for life’s uncertainty. Changing my mindset through acceptance helps me cope with the time of year.

2. Not immediately believing everything I am thinking: My brain is wired to see the world in terms of absolutes. I can go from zero to 100 quickly, or see things in black and white terms. In my manic episodes, I become a fortune teller, confident that I know exactly what the future holds. It’s always bright, perfect, and exactly as I want it to look. And I’ve had severe depressive episodes that, at the time, felt endless. I’ve almost drowned in thoughts like, “I’ll always feel this way.”Dangerous thoughts can lead to dangerous actions, so I’ve trained myself to remember that just because I think something, that doesn’t mean it’s true.

3. Add variety to your routine, and beat the holiday blues: Lately I have started working for a new organization. That in and of itself has helped my moods. A change in routine or lifestyle can sometimes be have a positive effect on our mood. In the past couple weeks I have begun working out regularly again. This alone has been so instrumental in improving my overall wellness. I am sleeping more soundly, I am less anxious, my moods stay in check.

4. Using positive visualization or meditation: During the holiday season, my mind plays tricks on me. I feel overwhelmed, and then I believe all my negative thoughts like, “I can’t handle working and planning cooking and gift-giving and travel.” I often feel like I’m being crushed by a multitude of suffocating responsibilities. But when this happens, I tell myself, these are just thoughts…these are not absolutes. This will pass. I close my eyes. I think about what is familiar, what is safe and comforting. I go to that place and take several breaths. However long I need in that moment. Staying present, and remembering the power of positivity.

5. Finding hope: The weather, the stock market, and even allergies can change, so the holiday seasons change from one year to the next. Remember that there is a bright light at the end of the tunnel. This holiday season may be challenging, but there will be more holidays to celebrate in the future. And the holiday season doesn’t go on forever. Because I know things are temporary and time is fleeting, I can sleep better at night. I can face another day.

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