How To Reduce Stress And Prioritize Mental Health During The Holidays

People worldwide often look forward to the holiday season, but many stressors can arise due to anticipation, work deadlines, busy stores, and weather changes. For some, holiday stress can affect both physical and mental health. Below, we’ll discuss prevention methods, how to take care of your mental health during the holidays and the importance of implementing healthy habits and taking a breather when you become stressed.

Holiday mental health: Understanding holiday stress

Ellen Braaten, PhD, an associate professor of psychology at Massachusetts General Hospital, notes how the holidays can be filled with a mixture of joy and stress for many people. In the United States, the commercial holiday season is heaviest around November and December, as Thanksgiving, Hanukkah, Christmas, and New Year’s Eve occur around the same time. Stores are generally busier, people are typically rushed for time and less patient, and families often travel to see each other in various places. As many people get work off for the holidays, more people may be out and about, crowding up local areas and tourist destinations. This increase in activity and pressure can increase stress levels for people, especially when mixed in with factors like family traumas, burnout, conflict, loneliness, or mental health conditions.

To make matters worse, the holidays also typically require individuals to be more aware of details than usual, which can overload the brain’s memory storage capacity. Planning presents, holiday parties, social connections, time off, and travel can be challenging, and if any details are left out or forgotten, extra stress can arise due to disappointment. Having stress reduction techniques and ways to regulate your emotions can be helpful during these months, especially if your daily routine is out of flux or you start feeling isolated from avoiding the crowds. 

Are mental health conditions more likely over the holidays? 

Symptoms of depression, anxiety, post-traumatic stress disorder (PTSD), and other mental health conditions can be significantly exacerbated by stress. However, this factor doesn’t necessarily mean that everyone with a mental illness always has difficulty over the holidays. Some people may experience situational depression or sadness over the holidays, commonly referred to as “the holiday blues.” Having coping techniques on hand before the season starts can be a helpful way to prepare for any event. 

The connection between mental and physical health

Since mental and physical health are closely connected, it’s important to take care of both your body and your mind during the holiday season. Consider eating nutritious foods to stay healthy, even as you indulge in a few holiday treats. Stress reduction, mindful awareness, and relaxation techniques may also help regulate your blood pressure. Moreover, healthy habits such as staying hydrated and exercising regularly could be good prevention for health conditions that may arise from stress.

Ways to prioritize mental health during the holidays

You can set yourself up for success during the holiday season by considering the following ways to take a breather. Even if you don’t feel stressed, anxious, or depressed, these healthy habits may help you prevent stress from occurring.

Set healthy boundaries and plan ahead 

Friends, family members, and loved ones can be a significant source of stress over the holidays if you’re having a get-together, family dinner, or party. Setting realistic expectations and boundaries on your time, money, energy, house, relationships, and belongings can help you ensure you don’t overextend yourself to please others and still have a wonderful time. 

For example, if you know you won’t be able to handle extensive holiday gatherings, you might let your family know you won’t be attending family gatherings or will only be there for a few hours. If it helps you to have more control over the festivities, you might consider hosting the family gathering at your own house and having a set time when everyone leaves. This can go a long way in terms of the prevention of stress and conflict. Below are other areas of life where you can set boundaries and limits so you continue to feel good, both physically and mentally: 

• A maximum amount of money you’d prefer people to spend on gift-giving (or whether you want gifts at all)
• How often you’re able to run errands for others
• Whether you will attend an event with alcohol present
• Whether you want children at an event you’re hosting 
• A family member you’re uncomfortable spending time with 
• The topics you’re comfortable discussing with others 
• Whether you’re open to compromises 
• Whether you will participate in religious rituals, ceremonies, services, or events
• How long you’re able to spend time at an event 
• What you’re comfortable helping with in case of emergencies 

Spend time in nature

Nature can have a calming effect, and studies show that being in natural light can improve mental health and well-being over time. Consider spending time in a park, hiking, swimming in a hot spring, or sitting in your backyard. If it snows where you live, you might build snowmen with your children, go sledding, or engage in winter sports like skiing. 

Consider setting aside some holiday time for yourself

Many people dedicate their holiday time to loved ones, which can be meaningful and enjoyable. However, if you’re not finding time to care for yourself, you may burn yourself out. Consider setting aside a day or two of your time off to do whatever you want with no responsibilities and no other people present. You might schedule time on your calendar, set reminders for this purpose and make it as important as other activities. 

If you can’t have extended alone time, consider taking a few hours at night for writing in a journal or doing something relaxing. For example, you might run yourself a bath with soaks and candles and listen to your favorite Christmas music, which can have a positive impact on mood. You could eat nutritious food that you enjoy. Do whatever brings joy as long as you also rest and practice relaxation strategies.

Can you do your holiday shopping differently?

Holiday shopping can be a common stressor, even if it’s not the primary one. To give yourself a breather, consider changing how you shop for the holidays. For example, you might try ordering your groceries online or asking someone you love to pick up your items for you. You could also try shopping at less busy times, such as early in the morning or later in the evening, and not on weekends. 

Practice relaxation exercises like deep breathing

Many people recommend deep breathing for stress. By slowly breathing and focusing on your breath, you are training your body to slow down and be grounded in the moment. You can take deep breaths anywhere at any time and try a variety of breathing practices. Deep breathing may be best in moments of anxiety or when you can’t get away from a stressor. 

Try mindfulness to promote your mental health during the holidays

Mindfulness practices can have the same benefits as deep breathing, and these practices may be more effective for those who don’t respond well to breathing exercises. Mindfulness refers to paying attention to the present moment and the sensations you experience in that moment. You can do any activity mindfully, but many mindfulness practices are related to sensory stimuli. For example, a popular mindfulness practice is to feel the sensations in your body and listen to the sounds in your environment. These practices may help reduce unwanted thoughts and the negative feelings that arise from them.

How gratitude can improve mood and perspective

Another practice you can adopt over the holidays to maintain perspective is the practice of gratitude. Expressing thanks for the good aspects of your life, whether in writing or by speaking it out loud, can help to promote positive thinking and boost your mood. If you’re having a hard time seeing the positive aspects of your own life, try writing a short story from the perspective of someone in a similar situation. Then, read and reread it until you make the connection; this practice may prevent stress and help you begin to feel good about your own life.  

How to respond to family members and loved ones with unrealistic expectations 

Many people are stressed over the holidays based on unrealistic expectations, and some people may take out their stress by trying to pressure you or your loved ones into doing things. You can set boundaries with family members, although doing so can seem easier said than done. Below are some ways to respectfully set and keep your boundaries with loved ones: 

• Stick to your word when you set a boundary, even if people struggle to accept what you’ve told them (not everyone responds well to boundaries, but you can still be confident in your choice).
• Don’t over-explain yourself or try to reduce feelings of guilt with reassurance-seeking.
• Don’t apologize for setting a respectful boundary or for not being able to fulfill a person’s request.
• If you want to avoid alcohol, you can simply state that you don’t want to drink, without having to give explanations.
• Practice self-care after setting a boundary if doing so is difficult for you. For example, you might take some time to yourself, practice meditation, and prioritize getting enough sleep.
• Have someone you’re close to validate your choice to set the boundary (if you don’t have anyone, talking to a mental health professional or support group can be helpful).

The benefits of virtual resources over the holidays

The holidays are busy but can also cause stores and businesses to set limited hours as employees spend more time at home with friends and family. For this reason, in-person services might not be available for everyone or at a time that’s convenient for you. Virtual resources like online shops, delivery apps, online holiday events, online support groups, and online therapy can be helpful in these moments. If you often get overwhelmed by leaving home during the holidays, consider searching for your most urgent needs online first. 

The science behind deep breathing and mindfulness

When practicing emotional regulation skills for mental and physical health, knowing the reasons they are effective may help. Below are some facts about the benefits of breathing and mindfulness practices: 

• Mindfulness practice can increase self-compassion and improve physical health over time.
• Mindfulness may reduce symptoms of stress, depression, and anxiety in adults and children.
• Some studies have found that regular meditation can increase the size of the hippocampus in the brain, which may have a connection to memory and learning.
• Just  daily may be enough to increase focus in people living with anxiety.
• Diaphragmatic breathing may enhance cognitive performance and help reduce stress levels.

Building connection to ease feelings of isolation 

Another common mental health issue people experience during the holidays is feeling isolated. It’s possible to feel a lack of connection during this season, even when surrounded by friends and family. This could be a direct result of the busyness and stress that characterize this time of year. Take a moment to slow down, be patient with yourself, and remind yourself why the holidays matter to you. Writing your ideas down can make them more tangible. Whether it's community activities, delicious food shared with loved ones, or simply time to spend with friends, taking inventory could provide a much-needed dose of prevention when it comes to mental health challenges during the holiday season.

Professional support options

Being aware of strategies to cope in case you experience mental health challenges during the holiday season can be helpful. However, if you’re worried about going through the process alone, want more personalized advice, or are having severe mental health challenges, you might benefit from talking to a therapist who practices talk therapy. Over the holidays, an online therapy platform can also be a choice for the prevention of mental health challenges. Consider the importance of learning to be patient with yourself and managing stress levels so you’ll have the tools and ability to feel good this holiday season.

Through an online platform, you can connect with a therapist from home via phone, video, or live chat at a time that works for you. Some online therapists work over the holidays and in the evening or morning, allowing more clients to get support during busy moments. You can also message your therapist anytime via in-app messaging, and they’ll respond as soon as they can. Studies show that online therapy can be effective for reducing symptoms of anxiety and depression and increasing quality of life.