Managing Holiday Stress: Tips for Mental Health and Well-Being During the Festive Season
The holiday season is here and with it can come conflicting feelings of joy and stress. According to a 2023 study done by the American Psychological Association (APA), nearly nine in 10 U.S. adults felt stress from concerns like not having enough money, missing loved ones and anticipating family conflict during this time of year. The same study showed 41% of U.S. adults said they felt their stress levels increase during the holiday season.
So even during this "joyous" time, it is important to remember to take care of your mental health. Here are some tips to help cope with the holiday stress.
It's OK To Say NO
Whether it is making Christmas cookies or attending another holiday party, if something is stressful to you, it is OK to say no.
Get Connected with Nature
Despite the cold, getting fresh air and sunlight will always help relieve stress. Take a moment to get outside, even if it's just a few minutes.
Practice Mindfulness, Meditation and Gratitude
Mindfulness and meditation are valuable mental health tools. Not sure where to start? There are many mindfulness and meditation apps and online resources to help you. Apps like Calm, Insight Timer, Headspace, Abide, Hallow, Mindfulness Coach, Happier, Mindfulness Plus + Meditation, Aura Mindfulness and Meditation, Gratitude, and Appreciation Jar are great resources to help you get started.
Practicing gratitude is another tool to help ease stress. According to the APA, being grateful increases happiness and reduces depression. Try writing down something you are grateful for each day!
Get Rest and Take a Break
As tempting as a late night may be, try to stick to the same bedtime routine during the holidays. And when that one family member turns the conversation into an argument, remember it is OK to remove yourself from an uncomfortable or stressful situation.
Grief and Loss
For many the holiday season means special times without loved ones. This can be especially difficult if it is the first holiday season without them.
If you are experiencing grief and loss this holiday season, try utilizing these apps to help cope with grief: Grief Works: Self Care and Love; Headspace; and Untangle.
The Heart Light Center, as part of its "Grief and the Holidays" virtual workshop recommends these crucial self-care tips:
- Be Aware of Your Feelings
- It is OK to Say "No".
- Be Gentle with Yourself
- Ask for Support
- Plan an Exit Strategy
- Permission to Change a Tradition
- Honor Your Person
You can check out additional resources at HeartLightCenter.org.
Tight Finances
We all want to give our loved ones everything they have asked for during the holidays. Increased costs and inflation have added to already stressful holiday spending. Consider giving homemade or handmade gifts. Instead of buying for everyone in the family, try a Secret Santa exchange. Remember being present and making memories with loved ones will last far longer and mean much more than most material gifts.
Remember to take care of yourself this holiday season.
If you are currently in therapy, make sure to continue regular sessions. Consider virtual options if you will be away from home. If you begin to feel overwhelmed, anxious, or depressed remember you are not alone. Talk with supportive loved ones or seek professional help from a mental health provider. Managing your stress and mental health this holiday season is one of the best gifts you can give yourself and your family!
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