While the holiday season may indeed be merry for many, the transition to winter can also be stressful and complicated. There could be tension with family members, or grief around the absence of loved ones. Travel can be anxiety-inducing, as can the absence of travel and feeling stuck at home. Family and social obligations can be energizing, just as they can be draining. Add to all of that the fact that shrunken daylight hours can impact moods and mental health, and colder temperatures can disrupt routines.
Whatever you’re feeling at this time of year, one thing is clear: taking care of yourself is the best gift you can give. To help you, we’ve created a checklist to consult throughout the holidays and into the new year. It may feel tricky at times, but it’s worth it when it comes to your mental and physical health.
- Get up-to-date on vaccinations. Gatherings of all kinds can spread viruses, like the flu, COVID-19, pneumonia and RSV. In winter, illnesses tend to spread even more quickly, because get-togethers are often indoors. Talk to your doctor or pharmacist about what vaccines are right for you and make an appointment as soon as you can. And don’t forget to wash your hands frequently to stop the spread of germs.
- Check in with your mood. Some people experience a type of depression that sets in in the fall and winter, called seasonal affective disorder, or SAD. It may have something to do with the way that limited daylight impacts chemicals in the brain. If you are feeling off, talk to your primary care provider. They can recommend actions to take, or people to talk to who could help.
- Make time for movement. With colder temperatures and dreary days, it can be tough to motivate yourself to get outside and get moving. If outdoor exercise isn’t an option, find an alternative that you enjoy. It could be a team sport, joining a gym, taking a dance class, committing to a yoga routine, downloading a new workout app or anything else that you’ll stick with. The benefits of exercise really are unmatched. Physical activity can boost your brain and heart health, reduce your risk for certain cancers, help you to live longer and just make you feel better. Resist the urge to be more sedentary in winter, so you can emerge in the spring time ready for anything.
- Stock up on “just in case” supplies. Winter is a good time to assess how prepared you are, should you get sick or in case an emergency strikes. Alabama Public Health recommends having plenty of food and drinks on hand that don’t require refrigeration, and at least three days of water (a gallon per day per person), along with a number of other items. In addition, think of the things you rely on when you’re sick, whether it’s a certain kind of soup, over-the-counter medication, a brand of tissues, COVID-19 tests and more. Stocking up now could ease your mind, and better ready you for anything that comes your way.
- Designate time to de-stress. You can’t exactly avoid stress, but you can control how you respond to it—and how you escape from it. One way to manage stress is to take frequent breaks and participate in activities you enjoy. Take long walks in nature, listen to music that makes you feel good, meditate and engage in other endeavors that ease your mind, if only for a few minutes each day. The CDC has some other tips on reducing stress here.
- Eat for your health. Temptations abound during the holidays. And it’s ok to indulge in some treats. Just be sure to make healthy decisions most of the time to balance it all out. When you eat nourishing foods—think lean proteins, whole grains and fiber-filled fruits and vegetables—those calories will help give you the energy you need to manage holiday stress, while improving your focus and maybe even boosting your mood.
- Be mindful of your alcohol consumption. Between the eggnog, the glögg and the holiday punch, alcohol tends to be a constant at holiday gatherings. While having a drink here and there is fine, be aware of what you’re drinking and why you’re drinking. Drinking too much can actually make things like anxiety and depression worse. Try and follow the Dietary Guidelines for Americans suggest drinking in moderation, which means two or less drinks a day for men and one or less for women. If you feel as though you might have an alcohol addiction, talk to your doctor or call the Substance Abuse and Mental Health Services (SAMHSA) Helpline, 1-800-662-HELP (4357).
- Make time to connect with friends. If you’re not feeling your best, it can be tough to prioritize socializing. But chatting with your pals could be just the boost your mental health needs! A 2023 study found that a single communication with a friend a day can improve your well-being. If you’re not hearing from your friends, be bold and proactive and make sure they’re hearing from you.
- Set realistic expectations. Spoiler alert: this year’s holiday season won’t be perfect. Gatherings of humans never are! Accept that you aren’t responsible for creating the ideal holiday, whatever that is. Go into festivities with an attitude of openness and flexibility, and live in the moment as much as you can.
- Think about what you’re grateful for. It’s easy to get caught up in all the hustle and bustle of the season. Take breaks to reflect on your life, and what brings you joy. Get into the daily habit of literally counting your blessings and it may help you to think more positively as you go about your day. Bonus points for starting a gratitude journal and writing these things all down, so you can look back on them one day.
This holiday season, make it a priority to take care of yourself. Committing to just a few minutes out of each day, with intention, may help you feel energized and balanced. That way, you’ll be ready to spring into action for others when they need you.
