While the holidays can bring tidings of comfort and joy, they can also bring feelings of stress, anxiety and even depression for many people. One study estimates that as many as two out of every five US adults (41 percent) feel elevated levels of stress during the holiday season. Furthermore, roughly 43 percent of US adults say that the added stress of this season makes it more difficult to enjoy it all.
Although there are a wide variety of potential stressors that can arise during the holidays, many of these stressors revolve around other people. Think about it: who’s that present for that has you stress-watching your inbox for shipping updates? Who are you traveling to another state to visit? It’s your loved ones: your best friends and family. Chances are, you would not be buying expensive presents or hosting fancy dinners just for yourself. In fact, you probably spend most of the holidays thinking about other people rather than thinking of yourself. After all, thinking about your loved ones is what the holidays are supposed to be about. However, it is crucial to your well-being that you still take breaks to focus on your feelings and overall mental health.
Take Care of Yourself
At first, it might feel a little weird to think about yourself during the holidays. All of the commercials that you start seeing in November revolve around finding that perfect gift for your child, spouse, parent, etc. Yet, thinking about your own mental state during the holiday season does not mean that you have to ignore everyone else. Rather, set aside a little bit of time every day to relax and get in touch with how you are feeling in the moment.
Find Peace on Earth Through Relaxation
There are a variety of relaxation exercises that you can practice in the comfort of your own home. These techniques have been recognized for supporting various processes and functions that influence whole body health, including optimal sleep cycles, blood pressure, mood regulation, blood sugar levels and digestive function. The best part? Unlike those Christmas presents, these exercises and techniques are free! You do not need to sign up for a class or pay for a set of books to take advantage of the potential benefits to whole body health that relaxation can provide.
Mindfulness can be described as a relaxation technique or type of meditation that centers around you focusing on your breathing and how you are feeling at a given moment. You do not even have to be sitting in a quiet room when practicing mindfulness, although it can help (especially for beginners). Just take deep breaths and pay attention to how you are breathing; take mental notes of your observations. Eventually, your mind will drift off to something else. DO NOT judge yourself harshly; this might be the most important component of mindfulness! Your brain is supposed to wander; notice that, but do not beat yourself up over it. Instead, take a mental note of where your mind wandered. Think about how the different parts of your body are feeling. Then, return to focusing on your breaths. And that’s it! Start by practicing mindfulness for just a few minutes each day and eventually give yourself more time every day to be present with your thoughts. Even taking short breaks from the hustle and bustle of the holiday season to relax can pay massive dividends for your mental health and other aspects of comprehensive wellness.
There are other relaxation techniques that you can try, either on their own or in tandem with mindfulness. Visualization can be helpful to people who struggle to relax. Find a quiet place in your home and try to visualize a setting that calms you. If being in the woods helps you relax, then imagine that you are sitting on your favorite chair in the woods. Don’t just use your eyes, however. Try to use all your senses by imagining the smell of the trees and the sound of wind rustling through leaves. Focus on all the things in this setting that help you feel calm and relaxed.
Progressive muscle relaxation can be helpful if your stress is making you feel tight and tense throughout your whole body. Just focus on each muscle individual muscle group. Starting with your toes, slowly tense and relax each muscle group as you move up towards your neck and head. Then, work your way back down towards your toes again.
Eat Healthy Foods and Get Some Exercise
Consistent exercise and a healthy diet can also go a long way towards reducing the risk of chronic stress. Obviously, that can be easier said than done during the holidays. Who can think about healthy food when those Christmas cookies are calling from the pantry? Who has time to exercise when there are still presents to buy and dinners to plan?
As tempting as it can be to push healthy lifestyle choices into the new year, try to make some of these healthy decisions throughout the holiday season. Not only can certain foods support optimal energy levels and immune function, but some can even promote healthy levels of the stress hormone known as cortisol. Having balanced levels of cortisol can promote a healthy stress response and reduce the risk of chronic stress. Regular exercise is a great way to support healthy cortisol levels. Vegetables and foods that contain high concentrations of omega-3 fatty acids have also been recognized for their ability to help the body regulate cortisol levels. Some of the best sources of omega-3 fatty acids include:
- Salmon
- Herring
- Sardines
- Cod liver oil
- Oysters
- Mackerel
Of course, you probably will not be eating fish and vegetables every day during the holiday season despite your best efforts to eat well. The good news is that you can extend the practice of mindfulness to how you eat, whether it’s a large holiday meal or snacking on treats. Eat slowly and fully chew your food. Think about what you are eating. Think about how the food tastes and what you enjoy about it. Take deep breaths between chewing. Not only can mindful eating enhance the enjoyment of what you are eating and support optimal digestion, but this practice can also be a great way to avoid stress-eating.
Give Thanks to Your Friends and Family!
This is where you can really tap into the holiday spirit! We are constantly reminded by movies, songs and Christmas cards that giving thanks to our loved ones is an essential ingredient of a happy holiday season. Now, some medical experts believe that the act of practicing gratitude could offer benefits to your comprehensive wellness in addition to enhancing your appreciation of the people who matter the most to you!
In a way, practicing gratitude is another type of mindfulness. When you say, “thank you”, really think about why you are saying it. Are you saying it reflexively? Many of us do not think about why we are saying “thank you”, so do not judge yourself harshly. Start by picking one interaction per day. Before you instinctively say “thank you” to anyone, really think about why you are saying it. Then, let the gratitude fly!
You can also keep a gratitude journal to help you be mindful of how your friends and family impact your life. This can be helpful when you are trying to think about why you say “thank you” to the people you interact with, especially during the holidays.
Lastly, and most importantly, make a conscious effort to express your gratitude to your loved ones! Being mindful of the reasons for giving thanks is a great way to enhance your appreciation of the people who mean the most to you, but expressing these feelings to your loved ones can also go a long way in strengthening your relationships with them.
Reach Out for Help When You Need It
When the holidays feel like they are too much to handle, reach out to family and friends. Remember, the holiday season is a stressful time for them as well. Talking to your loved ones about this shared experience can lighten the load and remind you that you are not alone in your feelings.
Also, do not be afraid to consult with a licensed therapist when the stress of the holidays becomes too much to handle. A licensed therapist can help you process your feelings any time of year, but they can be especially helpful during the holidays. Remember: you are not alone. Be aware that a lot of people are feeling the same way and do your best to give yourself the gift of self-care!
