With the fall semester coming to a close and many students heading home, here are some ways to stay calm and prioritize well-being throughout the holiday break.
Oscar Alcaine, director of the Counseling and Psychological Services department at Eastern Michigan University, offered some suggestions for how students can handle the stresses that can arise when returning home.
Planning
The holidays can bring out different feelings for different people. If those feelings happen to be stress, anxiety or fear, first think about what brings out those emotions. Whether it’s home chaos, family conflict or financial challenges, it is helpful for students to have a specific way to respond. For instance, if the problem is family members with differing opinions, it is helpful to have an exit strategy. Make sure to spend time with people who do appreciate and accept you, Alcaine said.
Self-care strategies
Many students may go back to work during the break or pick up more shifts, but it is recommended that students make sure they are not depleting themselves. It is important to set aside time to rest and unplug. Some tips from Alcaine include eating a healthy amount and prioritizing sleep.
Alongside this, some hobbies offer a chance to recharge, such as journaling, exercising or practicing yoga. Students can also go on walks, and when the winter weather makes walking outside uncomfortable or hazardous, students can try going to a local mall instead. Alcaine said it is important to be mindful and stay in the present moment.
Breathing techniques may also be helpful for students.
“Diaphragmic breathing activates the part of the nervous system that calms you down,” Alcaine said.
Another strategy is box breathing. Breathe in for a count of four, then hold for four, then breathe out for four, then hold for four, then repeat. The steps create a square or a box that a person can picture. Alcaine said the goal is to focus on the count, and if the mind shifts to something else, to gently bring it back to the numbers.
Support systems
While CAPS will be closed Dec. 23 through Jan. 5, 2025, the CAPS phone number, 734-487-1118, will still be available. For emergencies or urgent concerns, the Suicide and Crisis Lifeline can be reached at 988.
Alcaine also suggested that students seek support systems outside of therapy, such as looking out for friends and checking in on loved ones.
Arguments with family
If the main stressor over the holidays is conversations with family, Alcaine said he suggests de-escalating the situation. Take a moment to breathe and collect yourself, Alcaine said. Don’t engage when the topic gets heated; instead, respectfully disagree or simply leave the room.
“You can’t change people’s minds; spend time with people who are supportive,” Alcaine said.
Coming back to school
For some students, the hardest part of holiday break may be returning to school. In that case, students can remember that this is not a new feeling. The transition has already been done before at least once since students have already made it through at least one semester.
Don’t approach it like a mountain; just take it step-by-step, Alcaine said. If there is a specific problem like homework, roommate drama or missing family, once again, make a plan. However, the plan can always be changed if it does not work.
“You can always revise the plan later, have a few things available," Alcaine said.
Seasonal depression
The whole winter season can bring some people down. Between the cold, less sunlight and less time outside, winter can be difficult. As soon as Jan. 5, 2025, CAPS will be open again and accept both walk-ins and scheduled appointments. CAPS also has a seasonal affective disorder light, which is a lamp that mimics sunlight. Students can schedule a consultation to decide if using the SAD light is right for them, or they can purchase the light themselves online.
There are self-help resources linked on the CAPS website as well as emergency services for urgent situations. Alcaine said the most important thing when struggling is to seek help; don’t suffer in silence.
Resources
If you or someone you know is in danger, call 911.
Reach the EMU CAPS after-hours crisis counseling at 734-487-1118. The National Suicide Prevention Lifeline can be reached at 988. Text the word HELLO to 741-741 to be connected to the Crisis Text Line.
Contact the Michigan Medicine psychiatric emergency services line at 734-996-4747 and the Trinity Health emergency department at 734-712-5637.
