‘Love, Your Mind’: Navigating Holiday Emotions with Mental Health Expert Alfredo Hernandez

Family. Food. Celebrations.

These are just a few of the reasons to love this time of the year.

But, mental health experts say the holiday season can also bring a mixed bag of emotions – such as nostalgia, sadness, and even grief. 

“During this time of the year, there’s a mental health issue called ‘SAD seasonal affective disorder,’” Alfredo Hernandez, Founder and Clinical Director of Improving Lives Community Mental Health Center in Miami, Fla., explains. 

So, to help the Latino community this season, Hernandez is partnering with the Huntsman Mental Health Institute and the Ad Council to support men’s mental health sharing resources from their new campaign “Love, Your Mind.” By providing inspiration, community, and educational resources, available at LoveYourMindToday.org, the campaign encourages men to be more open and proactive about their mental health.

Here, we catch up with Hernandez for some useful strategies for navigating complex holiday emotions.

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Unlocking Joy: Navigating Holiday Blues 

As festive cheer fills the air, Alfredo Hernandez, a nationally-recognized mental health expert, sheds light on the deep undercurrents of sadness that often surface during the holiday season.

For many, distance amplifies the ache of separation.
Hernandez acknowledges this, recognizing that being far from friends, family, and one’s homeland can cast a shadow over the festivities. It’s a poignant reminder that amid the glitz and celebration, there’s a quiet ache for the familiar.

“Sometimes, we try to replicate and duplicate that here, and when you come to this country, that is where we miss the mark,” the mental health expert explains. “We need to understand that this sadness is okay. We don’t need to bully the emotion … There is room for us to feel the nostalgia and also learn to be happy where we are. … We need to acknowledge this. We need to address our sadness.” 

To address this, Hernandez recommends creating a combination of old and new customs to help in adjusting to new environments and enhancing the holiday experience.

“I always tell my clients to create new habits where they can cook the meals that they prepared in their country. Like that, you create new rituals that integrate some of your cultural symbolisms. And that way, you blend it because we need to understand that in order to be successful individuals, we need to adapt to our environment in this new country. … blend your history, rituals, and heritage with this culture and enrich your experience.”

Other circumstances may contribute to the winter blues, especially for those living in the northern part of the country.

“ … because there is less exposure to sunlight now, … and because we are daytime animals, we don’t get enough light exposure. So the effect of that is that our hormones begin to change,” he adds. “And we can develop this condition called seasonal affective disorder.”

These simple changes to a daily routine can minimize the hormonal changes that cause the winter blues.

For example, Hernandez recommends getting at least 15 to 20 minutes of daylight in the morning. He suggests creating a new morning routine like drinking a cup of coffee outside and, if possible, repeating it before sunset. 

For many, the holiday season can be a poignant reminder of absence — a stark echo of cherished loved ones no longer with us.

In the midst of this emotional landscape, Hernandez, a 20-year veteran in the nation’s mental health industry, sheds light on the delicate art of honoring our feelings while embracing the moments before us.

“We need to understand that there is room for both emotions,” he says. “I can miss my family, but I also have the right to be happy and enjoy the holidays here with the people that surround me at work, my new friends, the new family that I’m developing here. There is room for both of those.”

Emotional intelligence is key to navigating this balance.

“It’s not about bullying that other emotion, denying it, pretending it doesn’t exist, or denying myself of a new experience,” he says.

Throughout the festivities, people who are grieving may prefer to be alone due to feelings of depression, guilt, or difficulty with distraction. Hernandez advises against isolation as a means of coping with grief.

“I always recommend not to isolate, even though you don’t feel like seeing people. In most cases, people who do not feel like attending a party go and end up feeling happy about attending.”

The mental health expert says it’s healthy to identify, process, and communicate our emotions effectively. By doing so, we can express our emotions in a healthy way, allowing us to enjoy new moments while cherishing the memories of the past.

Developing emotional dexterity is not just a skill but a compassionate gift we give ourselves, which can help us find peace and joy during the bittersweet moments of the holiday season.

6 Self-Care Strategies for Physical and Mental Wellness During the Holidays

Alfredo Hernandez, Founder and Clinical Director of Improving Lives Community Mental Health Center in Miami, Fla.,  shares his top 6 insights to help navigate complex emotions during the holidays.

• Sleep and Diet

Regular sleep patterns and a balanced diet are cornerstones of self-care. Hernandez warns against excessive alcohol, which can disrupt sleep and mood. Instead, focus on nourishing your body with good food and rest.

• Creating New Traditions

Hernandez encourages us to blend the old with the new. If you’re away from home or missing loved ones, try incorporating elements of your culture into new traditions. This fusion can create a sense of belonging and joy in your current environment.

• Stay Active and Social

Physical activity is a great mood booster. A simple walk or a light workout can do wonders. Also, don’t shy away from social gatherings. While it’s okay to need some alone time, connecting with others can be incredibly uplifting.

• Gratitude

Hernandez firmly believes that being thankful for the good things in our lives is really important, especially during this season. He emphasizes that it’s more than just saying “thanks” for being alive. We should think about the small things that make us happy. Spending a little time each day to think about this can actually make us healthier.

• Mindful Gift-Giving

Hernandez reminds us that the most meaningful gifts aren’t always bought. A homemade meal, a heartfelt note, or a thoughtful gesture often mean more than anything money can buy.

• Supporting Others During the Holidays

If you know someone who’s struggling, listen to them with an open heart. Also, validate feelings instead of rushing to cheer them up. Sometimes, just being heard can be incredibly healing. Lastly, encourage them to join in the festivities, but also respect their need for space. Suggest short, low-pressure social activities as a start.

ENTRE HERMANOS, LOVE YOUR MIND LIVE EVENT

In an effort to bring awareness to the ongoing mental health crisis in the Latino community

LATV is partnering with the Huntsman Mental Health Institute and the Ad Council for an exclusive Latino men’s mental health event hosted by Mike Alfaro, creator of “Millennial Lotería,” that will include actors, comedians, and influencers @MexicanGueys and @LGNDFRVR, along with LATV Host Humberto Guida, and Mental Health Expert Alejandro Sandoval

The live event, entitled ‘Entre Hermanos, Love, Your Mind’, is focused on destigmatizing and normalizing conversations on mental health in the Latino community, and will be live-streamed on LATV’s Instagram (@latvnetwork) and Facebook (@LATV) pages on Thursday 12/7 at 2 pm PT/ 5 pm ET.

If you or a loved one is struggling this season, visit LoveYourMindToday.org for free, bilingual resources that could help you navigate these difficult times.