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Four Tips From a Therapist On Navigating The Seasonal Blues

If you are feeling a heightened sense of anxiety or overwhelmed with the holidays approaching, you are not alone. Our mental health has been collectively impacted due to the pandemic, racial unrest, and climate change, among other social factors. In addition, there’s historically an uptick in the “seasonal blues” during this time.

In fact, the National Alliance for Mental Illnesses (NAMI) found that 64% of people with existing mental illness reported that holidays made their condition worse.

This past week at Manifest House (a virtual wellbeing space) we had the pleasure of hosting an event with Dr. Christine Coleman (she/hers), PhD, LMFT. Dr. Coleman is a licensed marriage and family therapist, speaker, and consultant who specializes in issues of race and gender.

In case you missed the event, here are four tips that Dr. Coleman shared with us to help you navigate your mental health during this time.

Gentle reminder: if you are experiencing a mental health crisis or having suicidal thoughts please call 1-800-273-TALK (8255) or visit their Online Live Chat.

1. Lean Into Your Needs:

Identify what you need during this time to feel safety, support, and comfort. Advocate for yourself and don’t be afraid to say no to events, conversations, and scenarios where you feel too physically or emotionally vulnerable. Dr. Coleman reminded us that it’s not selfish, it’s essential for our mental & emotional wellbeing. Next, ask for support from people you trust and let them know how they can show up for you during this time. Lastly, find ways to incorporate small comforts throughout your day, whether it be childhood movies, warm cider, or a weighted blanket.

2. Tap into Your Creativity:

Explore creative outlets for yourself during this time. Engaging in creative projects can help bring you out of a low or negative headspace, and create space to sprinkle moments of joy and excitement.

3. Focus on Your Health:

Make a realistic plan for your health - both physical and mental - in this season. Limiting excessive alcohol, moving your body for 30 minutes a day, and creating boundaries can all be helpful ways to prioritize your wellbeing. Be specific and create a plan that feels right for you.

4. Connect (collective-care):

Surround yourself with safe and supportive people. Find comfort within your community and participate in healthy online gatherings for support.

We encourage you to put yourself first this holiday season and pay attention to your needs. You deserve to feel safe and secure now, and all throughout the year. Enjoy a happy, healthy, and bright holiday!


Join Manifest House

If you identify as female or non-binary and are craving more guidance and support on YOUR self-care and healing journey, you’re invited to join the Manifest House virtual membership. Receive guided intention setting, weekly live-stream healing events, community support groups, and guided reflection to help you care for all aspects of yourself unapologetically. Our doors open on November 18th, 2021, join the waitlist here.


Dr. Christine Coleman

Dr. Christine Coleman, PhD, LMFT is a licensed marriage and family therapist, speaker, and consultant who specializes in issues of race and gender. Over the past 13 years, Dr. Coleman has provided clinical support in the areas of adolescent and women's mental health, attachment trauma, couples therapy, and an especially niched approach for people of color who have experienced various forms of racial trauma. She is also the Founder and Executive Director of Sol Sisters Inc., a nonprofit with a mission to overcome societal barriers by bringing women of marginalized and privileged backgrounds together through educational and empowering experiences. Her unique approach to mental health through an intersectional lens has landed her on celebrity panels, and as a desired speaker for companies and organizations such as Pinterest, Mulesoft, Udemy, Coursera, Yale, and the University of San Francisco. Dr. Coleman has been featured in Vogue, Variety, and Fast Company magazines, and internationally by the island of Bermuda's Department of Health.

If you’re interested in connecting further with Dr. Coleman, she can be reached at:


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