Happy holidays!
If those words triggered feelings of stress and anxiety, then pull up a chair, because you’re in good company.
Spending time with family (or alone), searching for the right gifts, battling crowds, spending money, concerns about gaining weight from holiday treats—these all figure in as stressors. And while some of those stressful holiday factors may be beyond your control, there are a number of healthy habits you can focus on to help you manage—if not eliminate—the tension. This season, to give yourself the gift of mental health maintenance, take theses steps early and often. They may serve you well during the holidays and throughout the year.
- Sharpen your stress-management tools. For some families, holidays mean large gatherings where hot-button topics (politics, religion, pandemics, etc.) can ratchet up the stress and lead to heated discussions or even arguments. The American Heart Association offers some valuable tips to master in those moments. Our favorites for the holidays are: Count to 10 before you speak or react; go for a brief walk to think things through—even if it’s just a bathroom break; and make a move to cuddle a pet or help someone out (maybe with the dishes) so you can get a break. In essence, try not to react in the moment. Think, breathe and defuse as much as you can.
- Move your body. Exercise is an excellent stress reliever. A jog, walk or bicycle ride can relieve tension and release brain chemicals that make you feel better, according to the U.S. National Library of Medicine. Make a commitment to keep up (or jump start) your exercise routine throughout the holidays, aiming for 30 minutes of activity most days. Your body and your brain will thank you for it.
- Get enough sleep. When you get the proper zzzs, you reduce stress and improve your mood, boost your immune system, think more clearly and may even get along better with people, according to the U.S. Department of Health and Human Services. The National Sleep Foundation publishes a handy chart of sleep guidelines, which state that healthy adults should aim for seven to nine hours a night. Aim for that, and you’re already on the road to being holly and jolly.
- Keep your vices in check. Stress has a way of jump-starting bad habits, which in turn further fuel that stress. Some examples include eating too much, drinking too much, smoking and other behaviors. Instead of indulging in such things, direct your energy to healthy coping behaviors: go for a walk, take a quick yoga break, meditate, phone a friend or opt for another activity that may lift your spirits without causing harm.
- Set boundaries. If you’re feeling overloaded with stress and obligations, it’s time to set boundaries. To do this, the American Psychological Association says to “List all of the projects and commitments that are making you feel overwhelmed. Identify those tasks you feel you absolutely must do in order to survive, and cut back on anything non-essential.” You don’t have to make it to every holiday party, recital, cookie exchange and family gathering. Allow yourself the space and grace to set limits and say no.
Real-life holidays don’t resemble greeting cards, and they don’t have to. People and families are complicated and even messy. Keep that in mind as you navigate the season, and try not to put pressure on yourself, or others, for perfection. If you’re struggling with stress and navigating other emotions, don’t be afraid to ask for help. Talk to your primary care provider or make an appointment with a mental health professional. They can offer more personalized tips to get you through challenging times.
