Whether you love the holidays or loathe them, chances are you feel a little extra stress this time of year. There are gifts to purchase, meals to plan, parties to attend, trips to schedule and family dynamics to navigate. Not to sound like Scrooge, but sometimes it’s enough to make January 2 feel like a vacation!
As we move deeper into the season, it might be helpful to brush up on some tried and true stress management practices. While it’s all but impossible to avoid all of the tension that comes with the most wonderful time of the year, you can choose how you respond to it—and your mental health could benefit. Here are seven tips for tapping into your inner Zen.
- Take care of yourself.
You already know the things you need to be your best: healthy food, physical activity and sleep, for starters. But too often, these basics fall to the wayside when the holidays get harried, and that tends to add to the stress and anxiety of the season. In order to be your best for other people in your life, you must prioritize your own health. If that’s not happening, set boundaries and focus on rebalancing. Remember, saying “no” is always an option. - Protect your immune system.
You know the drill: the holiday season doubles as flu season. It’s also a time when other respiratory viruses, including colds, RSV and COVID tend to spike. To try and stay healthy, wash your hands frequently and avoid being around people who are visibly ill (wear a mask if you must be near a sick person). For extra protection, talk to your doctor about what vaccines you should get before you head to any festive gatherings. - Be realistic in your expectations.
Spoiler alert: this holiday season is not going to be picture-perfect. For any of us. And that’s ok. Rather than pursuing perfection, think about what would make the season meaningful for you. Is it reconnecting with family? Meeting up with friends? Helping an individual in need? Baking your favorite cookies? Watching a holiday movie with your kids? Focus on what’s important, and everything else will fall in line. - Write down words of gratitude.
Consider what you’re grateful for in your life and write it down in a journal every day. These could be small things, like taking a walk with your dog on a sunny day, or big things, like holding your grandson for the first time. Research shows that when you make this a habit, it may actually improve your mental and physical wellness. - Keep calm.
This is a good time of year to recommit to your preferred relaxation practices or try new ones. Deep breathing, yoga and meditation can help relieve stress so that you can focus on what’s important and feel good about it. - Don’t turn to alcohol or other substances for relief.
It may feel like a glass of wine calms you down, but relying on alcohol or drugs isn’t a solution. In fact, it may make you feel even worse mentally. If you drink, do so in moderation (according to the Dietary Guidelines for Americans, that’s one drink a day or less for women, two or less for men). Better yet, sip on a seltzer or a mocktail for a clearer head. - Stay connected.
Loneliness can have a negative impact on your health. So much so that research has compared the effects to smoking 15 cigarettes a day. If you’re feeling disconnected, make an effort to fill your time with something meaningful. Reach out to friends and family; attend events in your community; connect with a non-profit and ask about how you can get involved. And remember, if you’re struggling, help is available. Don’t hesitate to reach out to your doctor or a mental health provider if you need support to get you through this time of year, and beyond. If you’re in crisis, visit or call the 988 Lifeline.
