Recovering After the Holidays: Winter Self-Care Tips

After the holidays, it’s common to feel drained as routines shift and winter brings shorter days and increased isolation. This time of year makes it especially important to prioritize both mental and physical recovery. To help support individuals during this time, Manning Regional Healthcare Center (MRHC) shares practical tips to aid in post-holiday recovery and winter self-care.

“The weather during this time of year does not help with mental health conditions. The days are shorter; it appears gloomier and colder outside,” said MRHC Mental Health Counselor Hollie Schechinger, LISW. “This causes people to spend more time isolated indoors and not communicate as much with their supports.”

Post-Holiday Recovery

The holiday season often comes with disrupted routines, social fatigue, and sleep changes. Along with heightened emotions, these factors can all take a toll on our mental health. MRHC encourages individuals to allow time for the mind and body to reset. Simple strategies include:

  • Soft Landing Week: Fewer appointments, slower mornings, and smaller errands.
  • Re-Establish Sleep Gradually: Adjust bedtime or wake time by 15–20 minutes.
  • Let Your Body Lead: Use helpful cues such as “pacing myself today” or “this is a transition period”.
  • Micro-Resting: Incorporate brief restorative breaks with a warm drink, gentle stretching, or quiet music.
  • Hydrate & Nourish: Support overall well-being with balanced meals and staying hydrated.
  • Reestablish a Routine: Choose a daily anchor like a morning coffee, a short walk, or a consistent mealtime.

Winter Self-Care

Practicing self-care during the winter months is essential, as it supports physical, emotional, mental, social, and spiritual well-being during a season marked by shorter days, colder temperatures, and post-holiday fatigue. Winter can bring low energy, mobility limitations, transportation barriers, increased isolation, pain or stiffness, emotional decline, and disrupted routines.

“During the winter months, hibernation looks like intentional rest that helps the mind and body heal, while isolation looks like withdrawing from the world because things feel too hard,” said Senior Life Solutions Therapist Maribeth Christensen, BSW, MA, MSW, LMSW, CADC. “If stepping back gives you comfort, that’s healthy, but if it deepens the feelings of sadness or hopelessness, it may be an indication to seek support.”

These factors can make self-care feel difficult or even “selfish,” but it is not indulgence; it is necessary maintenance. MRHC’s practical, simple strategies can help make winter care more manageable:

  • Two-minute rule: Complete quick tasks such as stretching, opening curtains, or drinking water.
  • Comfort basket: Include items like cozy socks, a hot pack, lotion, tea, a puzzle, or a book for easy access.
  • Weather backup plan: When leaving home isn’t possible, choose alternatives such as a phone call or a short video chat to stay connected with friends and family.
  • Warmth rituals: A warm drink, a heated blanket, a warm bath, lotion on your hands, or sitting in a sunny window can promote relaxation.
  • Daily meaning check: Note one moment of comfort, gratitude, or connection each day.
  • Stay connected: Schedule weekly check-ins or attend community events when the weather allows.
  • Lower the bar: Keep expectations realistic. Small, consistent acts of care are most effective.

These small, steady practices help the body and mind stay regulated, grounded, and supported through the winter season. If feelings of sadness, anxiety, or stress persist and interfere with your daily routine, it is important to seek professional help. If you or a loved one is struggling, MRHC provides mental health services to support individuals of all ages:

Counseling Services in person or virtually for individuals 12 and older. Call (712) 655-2072 to schedule an appointment.

Play Therapy to support children five and older. Call (712) 655-2072 to schedule an appointment.

Senior Life Solutions for individuals 65+ struggling with anxiety, depression, or life transitions. Call (712) 655-8262.

The Recovery Center provides residential and outpatient treatment. Call (712) 655-2300 for help.

If you or someone you know is in immediate distress, contact the Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or call or text 988 for confidential, 24/7 support.

Behavioral Health Services Meet Growing Needs

Over the past year, MRHC has expanded its behavioral health services to address the #1 community health need affecting the region: mental health. Through an integrated, team-based approach, MRHC is ensuring that individuals and families across all stages of life have access to compassionate, professional, and personalized care close to home.

“The expanded services now include a network of therapists and counselors, as well as specialized support for the Recovery Center’s substance abuse treatment and education programs,” shared CNO, Michelle Andersen, RN, BSN. “This integration allows patients to receive coordinated care that addresses the full spectrum of behavioral health needs, from early intervention and counseling to long-term therapy and medication management.”

MRHC’s behavioral health services extend across the lifespan. For children ages five and older, early childhood interventions and play therapy help identify developmental and emotional concerns before they escalate. For seniors ages 65+, MRHC’s Senior Life Solutions program offers counseling, group support, and therapeutic resources designed to help individuals manage life changes, grief, depression, and anxiety. Together, these efforts ensure that every patient, regardless of age or circumstance, has access to the care and support they need.

Throughout the past year, MRHC has seen a steady increase in behavioral health service usage, reflecting both rising awareness and growing trust in the care being provided. This continued demand underscores the importance of MRHC’s commitment to expanding mental health resources and adapting services to meet the evolving needs of our communities.

Coping with the Winter Blues during the Holiday Season

The winter season can bring emotional challenges for many people, with some experiencing Seasonal Affective Disorder (SAD) while others face the stress and emotional toll of the holiday season. Manning Regional Healthcare Center (MRHC) aims to help individuals recognize and cope with both SAD and depression during the holidays.

Recognizing Seasonal Affective Disorder (SAD)
SAD is a form of depression triggered by reduced sunlight. According to the American Psychiatric Association, its symptoms closely mirror those of depression, including:

  • Low mood and energy
  • Fatigue
  • Oversleeping or difficulty sleeping
  • Loss of interest in activities
  • Cravings for carbohydrates and subsequent weight gain

“Many of us have days that we don’t feel like ourselves, and sometimes the winter months can enhance those feelings,” said Janet Brus, RN, program director for Senior Life Solutions at MRHC. “Be aware of how you are feeling. If you normally get up and perform your daily activities and instead find yourself staying in bed longer, not getting dressed, or avoiding activities, you may be experiencing seasonal affective disorder.”

Brus recommends staying active, reading, maintaining a healthy diet, and seeking professional support if symptoms persist.

Understanding Holiday-Related Depression
While the holiday season is often filled with celebrations, emotional distress during this time is frequently linked to increased stress and elevated expectations. Some individuals may face grief, financial strain, loneliness, or pressure to “make the holidays perfect.”

“The holidays can be both joyful and emotionally challenging,” said MRHC Mental Health Therapist Tiffany Johnson, T-LMHC. “It’s important to use coping skills and lean on support to address difficult feelings before they get worse. The holidays are meant to bring us together and remind us of who we can trust.”

Practical Tips to Manage Holiday Stress and Depression
  • Set Realistic Expectations: Avoid pressure to create a perfect holiday. Focus on meaningful moments rather than perfection.
  • Maintain Routines: Stick to regular sleep, meals, and exercise routines, especially for children.
  • Establish Boundaries: Say no when needed to avoid burnout from over-commitment.
  • Engage in Self-Care: Dedicate time for relaxation and activities you enjoy.
  • Connect with Others: Combat loneliness by reaching out to friends, family, or support groups.
  • Manage Finances: Stick to a holiday budget and consider thoughtful, low-cost gifts.

While adults may typically feel the weight of the holiday stress, children can be affected too. Parents can support their child’s emotional well-being by keeping consistent routines, limiting screen time, and encouraging meaningful conversations.

“This is a great time to connect with your children and build a close relationship,” said MRHC Mental Health Therapist Hollie Schechinger, LISW. “Talk with your kids about their day during a fun activity where they can open up and not feel like they are being questioned. Most importantly, have fun with your kids!”

When to Seek Help
If feelings of sadness, anxiety, or stress persist and interfere with your daily routine, it is important to seek professional help. If you or your child is struggling with depression or anxiety, contact your primary care provider for an evaluation. MRHC also provides mental health services to support individuals of all ages:

Counseling Services in person or virtually for individuals 12 and older. Call (712) 655-2072 to schedule an appointment.

Play Therapy to support children five and older. Call (712) 655-2072 to schedule an appointment.

Senior Life Solutions for individuals 65+ struggling with anxiety, depression, or life transitions. Call (712) 655-8262.

The Recovery Center provides residential and outpatient treatment. Call (712) 655-2300 for help.

If you or someone you know is in immediate distress, contact the Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or call or text 988 for confidential, 24/7 support.

Obstetrics Care Expands Through Myrtue Partnership

Earlier this year, MRHC pursued a strategic partnership that now offers expectant mothers the convenience of receiving prenatal and postnatal care in Manning, while delivering in Harlan. Myrtue Medical Center now provides a full obstetrics program for prenatal care and deliveries for MRHC patients.

Dr. Kelly Anderson, DO, a board-certified OB-GYN began seeing patients at MRHC in Manning in June. She visits the Manning clinic on the fourth Thursday of each month, providing access to specialty care without requiring patients to travel long distances. Her services complement those of board-certified and ACOG fellow, Dr. Michael Woods, MD, who has provided OB-GYN care in the Manning area for over 30 years. Although Woods does not offer prenatal and delivery services in Manning, he does offer female pelvic medicine and reconstructive surgery, urogynecology, and obesity medicine.

Together, Drs. Anderson and Woods ensure patients receive comprehensive and compassionate care at every stage of life – from annual exams to pregnancy and beyond.

Since the program’s inception earlier this year, Dr. Anderson’s clinic has been full. This partnership exemplifies how two community-focused hospitals can work together to strengthen access to specialized care, improve patient outcomes, and provide exceptional services close to home.

Setting Healthy Boundaries During the Holidays

Healthy boundaries and realistic expectations are essential for protecting mental health during the holiday season. Boundaries help safeguard your time, energy, emotional well-being, and personal space, while expectations influence how you feel the holidays “should” go. To support the community during this busy time, Manning Regional Healthcare Center (MRHC) is sharing tips to help individuals navigate these pressures and encourages anyone experiencing increased mental health concerns to seek professional support.

“The holidays are viewed as a joyful season, but the pressure to be happy can increase stress, especially for those already managing mental health conditions,” said MRHC Mental Health Counselor Hollie Schechinger, LISW. “This expectation can heighten feelings of depression or anxiety this time of year.”

When boundaries are unclear or expectations become unrealistic, individuals may experience guilt, heightened stress, and emotional fatigue. Clear boundaries and realistic expectations promote emotional stability and healthier holiday traditions. To support this, MRHC encourages individuals to intentionally establish boundaries, adjust expectations, and implement practical strategies that foster a more balanced and meaningful holiday season.

Types of Healthy Boundaries

  • Emotional Boundaries: Protecting emotional safety by taking breaks when needed.
    Example: “I need a few minutes to step away and take a break.”
  • Time and Energy Boundaries: Setting limits on availability or participation.
    Example: “I can come for a bit, but I’ll need to leave by 6:00.”
  • Role Boundaries: Adjust caregiving, hosting, or “doing it all” expectations.
    Example: “I can help set the table, but I can’t host this year.”
  • Conversation Boundaries: Redirect or decline topics that are stressful or triggering.
    Example: “Let’s focus on positive memories today instead of difficult topics.”
  • Physical/Sensory Boundaries: Honor comfort, mobility, and health needs.
    Example: “I need a chair with back support.”

Realistic Expectations to Hold

  • Expect Mixed Emotions: Gratitude and grief, joy and loneliness, connection and stress can all exist at once.
  • Expect Imperfection: Awkward silences, burnt food, last-minute changes, or tension are normal and do not mean failure.
  • Expect Energy Limits: Fatigue may occur more quickly, and taking breaks or leaving early may be appropriate.
  • Expect People to Be Themselves: Family members may continue their usual patterns, and individuals can focus on adjusting their own response regardless of others’ behavior.
  • Expect Your Needs to Matter: Participation itself is meaningful; contribution does not require perfectionism or taking on excessive tasks.

Practical Strategies for Navigating Boundaries & Expectations

  • Use “gentle but direct” phrases:
    “I’m going to pass on discussing that topic.”
    “Thank you for thinking of me, but that doesn’t work for me.”
    “I need a little space; I’ll rejoin in a bit.”
  • Practice “short & kind” responses when explanations aren’t needed:
    “No, thank you.”
    “Not this year.”
    “I’m taking care of myself today.”
  • Prepare a backup plan:
    A quiet room to step away to, a supportive person to sit with, have transportation available if an early exit is needed, or a list of “safe topics.”
  • Release the pressure to please everyone:
    Use the mantra: “I’m responsible for how I show up, not for how others feel.”
  • Normalize taking breaks:
    Join in the moments that feel good, sit near an exit if that helps, take slow breaths, or step out for a short walk when things feel heavy.
  • Focus on today, not the past:
    Stay present, let go of old roles or wounds, and create new traditions that fit your current reality.

Healthy boundaries and realistic expectations can make the holidays feel more manageable and emotionally safe. However, if feelings of sadness, anxiety, or stress begin to interfere with daily routines, seeking professional support is important. For those who are struggling, MRHC offers a range of mental health services for individuals of all ages:

Counseling Services: Available in person or virtually for individuals 12 and older. Call (712) 655-2072 to schedule an appointment.

Play Therapy: Supports children five and older dealing with stressful or traumatic experiences. Call (712) 655-2072 to schedule an appointment.

Senior Life Solutions: Group therapy for individuals 65+ struggling with anxiety, depression, or life transitions. Call (712) 655-8262 for support.

The Recovery Center: Residential and outpatient treatment for substance use concerns. Call the Recovery Center at (712) 655-2300 for help.

If you or someone you know is in immediate distress, contact the Suicide Prevention Lifeline at 1-800-273-8255 or text or call 988 for confidential, 24/7 support.

MRHC Expands Services with New Dermatology Care

Manning Regional Healthcare Center (MRHC) is pleased to announce that dermatology services will soon be available locally. Sierra Thompson, NP-C, will start seeing patients at MRHC beginning January 16th, and will be in Manning each month for scheduled appointments.

Dermatology services at MRHC will include preventive skin care, early identification of potential issues, treatment of medical dermatologic conditions, and access to cosmetic skin care options.

“I am excited to start outreach dermatology services as a part of Dr. Kuwahara’s dermatology team from CNOS at MRHC in the new year,” said Thompson. “I’ve always loved dermatology, and I’m passionate about helping patients improve their self-esteem, quality of life, and confidence in their own skin. I look forward to bringing specialized care closer to my small-town community!”

Thompson is a certified Family Nurse Practitioner accredited by the American Association of Nurse Practitioners and the American Nurses Credentialing Center. She earned her Associate and Bachelor of Science in Nursing degrees from St. Luke’s College of Nursing in Sioux City, Iowa, and her Master of Science in Nursing – Family Nurse Practitioner – from Briar Cliff University. She specializes in dermatology and brings valuable experience in family medicine, surgery, medical-surgical care, and long-term care.

Patients can schedule an appointment through a referral with their primary care provider or by calling (605) 217-2667.