The holidays are a time for family gatherings, gift-giving, and good cheer, but the pressures of shopping, holiday travel, and hosting parties leave many feeling anxious and overwhelmed. Depression, anxiety, loneliness, and grief can all be heightened during the holidays, making an already hectic time even more challenging to manage. Fortunately, there are ways to reduce feelings of overwhelm and plenty of opportunities to find grace and gratitude this holiday season.
Be Mindful
Mindfulness is a skill that involves being aware of the present moment without judgment. You can practice mindfulness using meditation, breathing techniques, and other methods to help reduce stress and improve your sense of well-being. One of the easiest ways to practice mindfulness this holiday season is to focus on experiencing the holidays through your five senses.
Ground yourself in the present moment. Fully immerse yourself in what is happening around you. Feel the cool winter air on your skin. Focus on the smell of fresh cinnamon rolls baking in the oven. Listen to holiday carols. The point is to take in the beauty of the holidays without focusing on the stressors; take time to enjoy the moments.
Just Say No
The holidays often bring on conflicting obligations. It’s essential to prioritize what’s important to you. Having boundaries is vital when it comes to your mental health. It’s easy to say yes to everything, especially when family asks. But boundaries are necessary during the holidays when stress levels are already very high. It’s okay to say no to situations that cause you anxiety. If you don’t feel like participating in a specific event or activity, simply say no.
Maintain Healthy Habits
A lot is going on during the holidays. This time of the year can be so busy that we lose sight of our normal healthy habits. Instead of eating healthy, we snack on holiday treats. Instead of exercising, we go shopping. It can be fun to do what we want during the holidays, but think about how hard it will be to return to your routine once work or school starts again.
Consider sticking to your routines as much as possible. Routines help us stay focused and calm. Overindulging may feel good at the moment, but skipping out on our healthy habits only causes us to feel stressed in the long run. Whenever you’re tempted, remember to ask yourself: “Is it worth it?”
Be Intentional
Setting intentions for the holidays can help reduce stress. Being more intentional can help you enjoy every moment of the holiday. Intentions help guide you by allowing you to prioritize tasks. Start by asking yourself what your intentions are this holiday season. Is it to be more grateful, to spend more time with family, show kindness to the less fortunate? Whatever your intentions are, write them down. Then, regularly check in to ensure your actions align with your intentions.
Practice Self-Care
Take the time to practice self-care. This can mean catching up on sleep or making sure you take time each day to unplug and relax. Other ways people practice self-care include journaling, reading, taking long walks, or treating themselves to a day at the spa. While the holidays generally focus on others, it’s important to appreciate yourself. Amid all the holiday shopping and gift-giving, don’t forget to treat yourself to something special, too!
Take a Social Media Break
Social media can be incredibly overwhelming during the holidays. There’s a tendency for people to post “happy moments” online, filling your social media feed with a deluge of enviable vacations, gift-giving, cookie exchanges, and holiday parties. The near-constant exposure to other people’s happy moments can take a toll on your mental health, igniting feelings of loneliness, especially for those who struggle with loss during the holiday season. Therefore, consider taking a break from social media. Research has shown that even a week-long break can improve mental health.
Set Boundaries
Boundaries are limits that we set with others and ourselves. They are essential for our mental health. Boundaries decrease misunderstandings and conflicts. Without boundaries, we risk spending all our time making others happy without considering our own needs, leaving us feeling overwhelmed and resentful.
The holidays revolve around giving to others and making others happy. So, it can take a lot of work to establish and honor boundaries during the holidays. Nonetheless, it’s important to set healthy boundaries. Some boundaries may include asking guests not to discuss politics, pre-determining designated drivers, and establishing holiday party end times to avoid guests overstaying their welcome.
Prioritize Your Mental Health
For many people, the holiday season is filled with anxiety, sadness, and loneliness. Balancing the demands of parties, family obligations, and shopping can contribute to these feelings. If you’re battling with anxiety or depression, it’s essential to acknowledge and manage your emotions instead of bottling them up. Limit your drinking since alcohol use can increase feelings of depression. Keep your plans simple and try not to overwhelm yourself. If your symptoms escalate, be sure to seek professional help.
Give Yourself Grace
Give yourself a break. Between all the decorating, shopping, gift wrapping, and holiday parties, it’s perfectly fine to take a break from social gatherings and make time for things you enjoy. It’s also okay if you don’t get it all right. Maybe you overcooked the pot roast or didn’t get a chance to mail out all your holiday cards this year, don’t sweat it. Chances are folks won’t remember anyway. Remove the pressure to be perfect and just go with the flow; your intentions are greatly appreciated.
Practice Gratitude
Practicing gratitude is a tool that we can incorporate into our own lives to improve our mental health and well-being. Research suggests that gratitude can improve mood, reduce depression, and boost self-esteem. Cultivating gratitude over the holidays can help us cope with difficult friends and family, manage the stress of holiday shopping, and deal with the winter blues.
To practice gratitude, take time to reflect on what you are grateful for. Keep a gratitude journal and jot down all the things that come to mind throughout the holiday season.
Final Thoughts
Many people experience increased anxiety and depression during the holidays. Societal expectations, financial stress, and the hustle and bustle of preparing for festive gatherings can impact your mental well-being.
However, don’t worry, you can actually improve your mental health this holiday season by doing things like exercising regularly, which releases endorphins that boost your mood, practicing self-care through activities like meditation or journaling, and saying no more often to obligations that drain your energy. Additionally, setting realistic expectations, reaching out for support from friends or professionals, and taking breaks when needed can also significantly contribute to a healthier, more enjoyable holiday experience.
Emily Mendez, M.S., Ed.S , is a former therapist and mental health author. She is one of the leading voices in mental health. Emily’s writing has appeared in eCounseling, SonderMind, and more. Emily is frequently interviewed by Healthline, Fatherly, INSIDER, Family Circle, and other national media for her advice and expert opinion on the latest mental health topics. See what Emily is up to on Instagram, Twitter and Facebook.
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