We all know the holiday season can be a time of stress and overwhelm. Between pressure to overspend on gifts and overcommit to events, difficult family dynamics, and cold weather and short, dark days, our mental health can certainly take a hit. But not this year! Let's make this the year that we not only survive, but also thrive both emotionally and physically. Follow these tips for maintaining good metal health this time of year.
Set Healthy Boundaries
The key to setting effective boundaries, is to first state very clearly exactly what you need. Then, reinforce this boundary when it is challenged. Vague statements like "I can see if I am able to bake forty dozen cookies for the school" is not as effective as "No, I cannot commit to baking this year". Avoid apologizing or over explaining your reasons for having a boundary...they don't need justification! When all else fails, especially with that persistent family member or pushy coworker, use the "broken record technique", where you repeat the same thing over and over (like a broken record). For example, "I do not want to talk about my dating life Aunt June, but thank you for asking"....."I don't want to talk about my dating life, but thanks for asking".
Keep Realistic Expectations
There is no such thing as a perfect holiday. Don't let social media or the movies convince you otherwise. We all have limitations on our budget, time, and capabilities. Try not to compare your holiday with others'. Rely on your own personal traditions that bring comfort, or start your own! Don't try to accomplish everything on your own...ask others for help! Be clear and specific with your wants and needs. For example, "I could use some help here" is too vague. Instead, try "If you could cook a side dish and bring it to dinner, that would be very helpful".
Practice Mindfulness and Gratitude
It is so easy to be distracted and stressed by all the goings on during the holidays to feel like they just fly right by. We can find ourselves at our desks at work in January wondering how the holiday is season is already over. By practicing mindfulness during the holiday, we can ensure that we are present for the special moments that will eventually become happy memories. Even in times of stress or chaos, take a moment to breathe. Notice the sights around you, hear the sounds, and practice gratitude.
Maintain a Self-Care Routine
School break, vacations from work, and parties and events can disrupt our everyday routines, however it is even more important than ever to maintain our self-care routines. Keep a regular sleep schedule and practice good sleep hygiene (to the best of your ability). Eat a breakfast, lunch, and dinner every day; listening to your body's hunger cues to eat and full cues to stop. Move your body in intentional physical activity every day (walk, yoga, dance, weights, whatever!). Regular self-care of our basic needs helps us cope with stress, reduce anxiety and overwhelm, feel happier, and even fight colds and illness.
At the end of the day, just do your best. Take care of yourself and others.
Happy Holidays!
Leah Little
