HOW TO TAKE CARE OF YOUR MENTAL HEALTH DURING THE HOLIDAYS: 5 STRATEGIES

“Close your eyes and imagine happy moments in your life. That is what I wish for you: Happy moments.”

 

 

 

For many people, the holiday season—including Thanksgiving, Christmas, New Year’s Eve, and other celebrations—can be both stressful and relaxing. It is possible to take care of our mental health during the holidays. In this post, I share five strategies that can help.

 

In a survey conducted by the American Psychological Association (2023), nearly half (49%) of the participating adults reported experiencing moderate stress levels during the holiday season from November to January.

 

Among those surveyed, two out of five (41%) said their stress increased during this time of year. While an increase in stress during the season is common, for 43% of people, it interferes with their ability to enjoy the holidays.

 

Some of the most common sources of holiday stress include:

 

    • Overloaded schedules

 

    • Financial difficulties

 

    • Pressure to give gifts or host special events

 

    • Grief or nostalgia for absent loved ones

 

    • Family relationship conflicts

 

    • Physical health concerns (such as alcohol consumption, diet) and mental health issues

 

    • Unhealthy belief patterns, expectations, or comparisons

 

Impact of the Holidays on Health

 

A literature review by López-Naranjo and colleagues shows how psychological stress can trigger various gastrointestinal, immune, and cardiovascular conditions.

 

Although stress levels may rise during the holiday season, we can approach this time in ways that support our emotional and physical well-being. Studies indicate that spending time engaging in activities that strengthen relationships and connect us with traditions can be beneficial for our physical, emotional, and mental health. Managing the holiday season in a healthy way can help with both short- and long-term stress management.

 

How to Manage Stress During the Holidays and Take Care of Our Mental Health: 5 Strategies

 

    1. Make time for yourself. Engage in activities you enjoy that keep you in the present moment, help you recharge, and allow you to focus on what brings you joy and gratitude.

 

    1. Review and choose your list of values and principles as a guide for leading a healthy lifestyle. Commit to thinking and acting in alignment with your values during the holiday season.

 

    1. Set priorities. Identify what you want and can realistically achieve during the holidays, and make necessary adjustments based on your physical, emotional, mental, spiritual, and financial resources. If you don’t feel like celebrating, honor your feelings. At the same time, respect that others, even those close to you, may choose to celebrate.

 

    1. Be open to discussing what you value about the season and how you practice it. When you share your values and principles with important people in your life, you may receive different responses or reactions. If you’re concerned that this may lead to conflict, focus on the common ground you share during the holidays.

 

    1. Seek support from someone you trust or a professional. Talking about your thoughts and feelings during the holidays can help reduce stress and provide insight into other healthy ways to care for your mental health during this time.

 

It is possible that the sources of holiday stress (such as financial concerns, family conflicts, grief, health issues, etc.) may exceed your available coping resources. Mental health professionals are trained to offer strategies to help reduce stress and make adjustments for a healthier lifestyle. If during this holiday season you experience emotional distress and feel unable to manage it alone, consider reaching out to a mental health professional.

 

If you’d like to learn more about these and other topics that could support your physical, emotional, mental, and spiritual well-being, follow me, share this post, and thank you!

 

References:

 

American Psychological Association. (2023, November 30). Even a joyous holiday season can cause stress for most Americans [Press release]. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress

 

El poder de los rituales ¿Por qué nos ayudan a sentirnos mejor? (2021, 14 febrero). https://belenpicadopsicologia.com/poder-rituales/

 

López-Naranjo, F., Córdova-Moreno, R., & Heyerdahl-Viau, I. (2023). Brief review of pathophysiological disorders as consequence of psychological stress. Interacciones, 9, e327. https://dx.doi.org/10.24016/2023.v9.327

 

¿Las relaciones sociales afectan nuestra salud? Los Institutos Nacionales de Salud (2017, marzo). NIH Noticias de salud, Artículo destacado. https://salud.nih.gov/recursos-de-salud/nih-noticias-de-salud/las-relaciones-sociales-afectan-nuestra-salud

 

Paéz, D., Bilbao, M.A., Bobowik, M., Campos, M., y Basabe, N. (2011). ¡Feliz Navidad y Próspero Año Nuevo! El impacto de los rituales de Navidad en el bienestar subjetivo y en el clima emocional familiar. Revista de Psicología Social, 26 (3), pp. 0-0

 

Pagán-Torres, O. El impacto de la religión y la espiritualidad en la salud mental (2017, 11 de noviembre). En

 

Psyciencia, Investigaciones https://www.psyciencia.com/el-impacto-de-la-religion-y-la-espiritualidad-en-la-salud-mental/