The holidays can indeed be a stressful time for many people. With all the shopping, cooking, baking, and family visits, it's no wonder some people find it difficult to enjoy the season. Americans have come to expect increased stress during this holiday season; however, it is essential to remember the holidays and find ways to cope with the added stress. Here are some ways you can help protect your mental health this holiday season:
Learning and Utilizing Mindfulness and Meditation
Mindfulness and meditation are invaluable tools to help combat stress and center your mind in a busy time. Mindfulness is described as a psychological state of awareness and the associated practices which promote this awareness. Mindfulness can also be referred to as a mode of processing information. Mindfulness is an awareness of one's experience moment-to-moment without judgment. Many activities, such as yoga, meditation, and breathing, can promote mindfulness. The importance of utilizing mindfulness in any action is to be aware of the experiences and sensations around you; this can help ground you and bring you to a calmer state.
Setting Clear, Firm Boundaries
Another helpful strategy to weather the holidays is setting limitations. While setting limits with loved ones and even ourselves can be challenging, it is critical to our well-being. The limits we develop can be called boundaries because they clearly define what we are willing to do and for how long. Clearly defining these limits can help ensure that we do not overwork ourselves and take care of ourselves. One of the main reasons why the holidays may bring more stress in our lives is the lack of boundaries or boundaries that need to be clearly defined. Boundaries ensure we avoid spending all our time, energy, and money taking care of everyone else and not considering our needs. Boundaries can also provide physical and emotional safety; this is particularly important when adult children come back to their parent's houses for holidays and seem to settle back into patterns of family behaviors despite being grown and on their own. Social commitments, extra expenses, family gatherings, and all of this, being off your typical schedule or routine is expected during the holidays. Being unable to do it all, particularly during the holidays, contributes to higher levels of stress, guilt, and feelings of depression. Boundaries are an essential form of self-care, and while they may seem complicated and harsh at first, the more they are set, the easier it will be for everyone involved. Boundaries help to decrease conflicts and make misunderstandings less common. Some examples of healthy boundaries are:
Skipping, leaving early, or taking your car to holiday parties.
Only saying yes because you want to, not by obligation or urging of others.
Ask guests to avoid discussing divisive topics such as religion or politics.
Sticking closely to a budget
Communicating needs and expectations
Leaving work-related activities such as emails for work time, not during your time off.
Getting More Fresh Air and Sunlight
Increasing your exposure to fresh air and sunlight can positively impact your mental and physical well-being. Being outside in nature allows you to take a break from the stressors of daily life and provides you with a calming and peaceful environment. It is no secret that getting out into the fresh air and feeling the sun on your skin can allow for calm and relaxation. In addition, sunlight exposure also helps your body produce vitamin D. Vitamin D is essential for maintaining healthy bones and a robust immune system. This can help combat the effects of stress, which can lower the immune system. Furthermore, spending time in nature has been shown to improve mood, reduce anxiety, and boost happiness and well-being.
Seeking out Therapy
Seeking therapy can be helpful for individuals struggling with holiday stress. Therapy can be beneficial when experiencing holiday stress and in the time leading up to the holidays. It can provide a safe space to express emotions, offer coping strategies, help set boundaries, provide support, and address underlying issues. Therapy can help clients cope during the holidays by:
Providing a safe space for individuals to express their emotions. The holidays tend to bring a lot of emotions, and it can be difficult to express these emotions appropriately. For many, the holidays bring attention to grief or loss, increasing the severity of emotions experienced. Therapy offers a safe and confidential space where clients can share their feelings without fear of judgment or criticism.
Offering coping strategies: Therapists can provide their clients with coping strategies and tools to help manage varying levels of stress, anxiety, and depression that may surface during the holidays.
Help setting boundaries: Therapists can help clients identify and set healthy boundaries with family members, friends, and colleagues. Setting boundaries can often be difficult, and emotions may come along with setting boundaries, especially with those we love and care for; therapists can help process these feelings and support you through the boundary-setting process.
Providing support: The holidays can be a lonely time for some people. Therapy can offer clients emotional support and a sense of connection during what may be a difficult time to navigate.
Addressing underlying issues: The holidays can be a trigger for individuals struggling with underlying mental health issues such as depression or anxiety. Therapy can help clients address these issues head-on and develop a plan to manage them during the holidays.
While the holidays can be a challenging time for many people, the strategies discussed can be utilized to help manage stress and protect mental health. Mindfulness, boundaries, fresh air, sunlight, and therapy are all practical tools that can help alleviate stress and promote a sense of well-being during the holiday season. By taking the time to implement these strategies and seek support when needed, navigating the holiday season can be done with greater ease and allow you to enjoy the season to the fullest. Remember to take care of yourself this holiday season!
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