ALCOAST 445/24 - NOV 2024 STAYING RESILIENT THROUGH THE 2024 HOLIDAY SEASON

R 251250Z NOV 24 MID120001579315U
FM COMDT COGARD WASHINGTON DC
TO ALCOAST
BT
UNCLAS
ALCOAST 445/24
SSIC 6200
SUBJ: STAYING RESILIENT THROUGH THE 2024 HOLIDAY SEASON
1. The holiday season is often viewed as a time of joy, celebration,
and connection. However, for many, it can also bring a unique set of
stressors and challenges. Below are some practical strategies for
staying resilient through the holiday season.
2. Set Realistic Expectations. The holidays often come with a
societal pressure to have everything perfect; however, perfectionism
can lead to stress and burnout. Instead, focus on what matters most
to you and set realistic goals for yourself. Prioritize meaningful
connections with family and friends over idealized traditions and
remember that it's okay if everything isn't flawless.
3. Practice Self-Care. Amid the hustle and bustle, self-care is
often the first thing to get overlooked. But taking time to recharge
is crucial for maintaining wellness. Committing to and following
through with positive routine habits like regular exercise, healthy
eating, getting enough sleep, and engaging in activities that bring
you joy, can have a significant positive impact on your personal and
professional life. Even small moments of mindfulness or meditation
can provide a sense of calm and help you reset your emotional state.
4. Create Boundaries. For many, the holidays bring with them complex
family dynamics. Whether it's navigating difficult conversations,
handling unresolved conflicts, or managing different expectations,
family interactions can add to your stress. Staying resilient
through the holidays includes creating healthy boundaries to
maintain your mental health. It's easy to feel obligated to attend
every gathering or fulfill every request, but overcommitting can
lead to stress and burnout. Be honest with yourself and others about
what you can handle, and don t be afraid to say "no" when necessary.
Protecting your time and energy is an act of self-respect that helps
you stay resilient.
5. Cultivate Gratitude. The holiday season can sometimes magnify
feelings of loss, loneliness, or stress. A powerful antidote to
these emotions is cultivating gratitude. Take time each day to
reflect on the things you're thankful for--whether it's supportive
friends and family, good health, or small moments of joy. Keeping a
gratitude journal or simply expressing appreciation can shift your
perspective and help you stay grounded in positive thoughts.
6. Stay Connected. While the holidays can bring up feelings of
isolation, they also offer opportunities for connection. Reach out
to loved ones or friends, even if it's just a text or quick phone
call. If you're feeling disconnected, consider volunteering or
participating in community activities. Sometimes, helping others
can offer a sense of purpose and remind you that you matter and
are not alone.
7. Embrace Flexibility. Things don't always go according to plan
during the holidays--flights get delayed, dinners get burnt, or
schedules change. The key to staying resilient is learning to adapt
to these changes with grace. Instead of stressing over what's not
working, focus on what you can control and embrace the
unpredictability with a sense of humor and flexibility.
8. Seek Support. Remember that it's okay to ask for help. Whether
you're struggling emotionally, feeling overwhelmed by the demands
of the season, having problems with substance use, or even
contemplating suicide, talking to someone you trust can be
incredibly healing. Support can come from family, friends,
chaplains, or mental health professionals, and yes, seeking help
is a sign of strength, not weakness.
    a. If you are looking for options to manage the stress or
demands of the holiday season, free, professional and confidential
non-medical CG SUPRT counselors are ready to support you at
1-855-247-8778 or you can chat online now (www.cgsuprt.com -
password: uscg) to schedule an appointment. If you are OCONUS,
dial your international code + 855-247-8778. CG SUPRT is free,
confidential, and available 24/7/365.
    b. If you are in emotional distress, struggling with alcohol or
drug abuse, or thinking about suicide, you can also contact the 988
Suicide & Crisis Lifeline by dialing or texting 988. The Lifeline
is free, confidential, and available 24/7/365.
    c. If you experience domestic abuse/violence and need help or
have questions about this, you may call the National Domestic
Violence Hotline at 1-800-799-7233. It's free, confidential, and
available 24/7/365.
    d. If you are a victim of sexual assault or have related
questions or concerns, you may contact the Safe Helpline
(1-877-995-5247) or the National Sexual Assault Hotline
(1-800-656-4673). Both options are free, confidential, and available
24/7/365.
9. By setting realistic expectations, practicing self-care,
establishing boundaries, and seeking support when needed, you can
build resilience and navigate the holiday season with greater ease.
In doing so, you may find that the holidays can become a time for
recharging and nurturing your own well-being.
10. POC: Mr. Jose Jasso, Employee Assistance Program Manager,
Jose.R.Jasso@uscg.mil.
11. RADM P. Jung, Assistant Commandant for Health, Safety and
Work-Life (CG-1K), sends.
12. Internet release is authorized.