How to manage stress and take care of yourself during the holidays

How would you describe the festive season? Most people would call it the most wonderful time of the year, filled with fun and traditions, family celebrations and Christmas movies, and, of course, delicious food. But for some, the holidays only bring intense feelings of stress, depression and anxiety.

Practising self-care is essential, especially during this busy time of year. Here are some tips to help reduce stress and take care of your mental well-being.

Self-care tips for your mental well-being

If you feel more stressed than usual, you’re not alone! Managing stress effectively is crucial, and these strategies can help:

Gratitude goes a long way

Research shows that gratitude is a powerful tool for managing stress. It can lower stress levels, improve sleep quality, strengthen your immune system, enhance relationships, and even boost workplace performance. Here are a few ways to practise gratitude:

• Write down positive experiences on small pieces of paper and place them in a gratitude jar. When you're feeling low, read through them for a pick-me-up.
• Start a journal to jot down what you're grateful for each day. It can be as simple as appreciating a beautiful flower or the fact that you got out of bed.
• Express your gratitude to others. A sincere “thank you” or acknowledging someone’s efforts can brighten both your mood and theirs.
• Show kindness through hugs, smiles, or making eye contact – these small gestures reflect gratitude and sincerity.
• Be patient and understanding with others; they might also be overwhelmed by the festive season.

Acknowledge your feelings

Every feeling you experience is valid, so give yourself permission to feel them. It’s normal to experience joy and grief simultaneously during the holidays. Suppressing emotions can lead to increased stress and physical illness. Instead, share your feelings with someone you trust – this can provide relief and prevent emotional overload.

But remember—acknowledging your emotions doesn’t mean dwelling on them endlessly. Instead, it’s about recognising their presence and allowing yourself to process them in a healthy way.

Keep it real with yourself and others

Remember, a day only has 24 hours. Having a productive and enjoyable day does not entail packing it full with an endless list of tasks. Create a checklist of your festive season events and obligations, and don’t be afraid to say no.

In practice, realism might mean scaling back on the number of events you attend or mastering your holiday gift-giving by simplifying it. Focus on quality over quantity. This approach not only reduces stress but also allows you to be more present and enjoy the moments that truly matter.

Even if family and friends don’t necessarily agree or get offended with your boundaries, it’s important to be real with what you can handle and what you can’t.

Create healthy habits

Amid the festive hustle, it’s easy to neglect healthy routines. These habits can keep your mood steady:

• Choose healthy foods like fruits, vegetables, and low-sugar options to boost your mood.
• Stick to a consistent sleep schedule to enhance cognitive function and reduce anxiety.
• Get moving! Whether it’s hitting the gym or taking a walk, physical activity improves blood circulation and self-esteem.
• Also, staying hydrated and limiting alcohol consumption can play a significant role in maintaining mental clarity and emotional balance. Small adjustments to your daily routine can have a big impact on your overall well-being.

If travelling for gatherings, minimise stress by planning ahead:

1. Opt for direct flights whenever possible.
2. Limit long drives to one or two events to avoid exhaustion.
3. Pack snacks, water, and entertainment for kids to make journeys smoother.

The 5 A’s of stress management

Our brains often anticipate stress based on past experiences. The “5 A’s” offer a practical framework for managing it effectively. Feel free to write these down and keep them as a reminder for how to keep yourself balanced and away from burnout.

1. Avoid

While some stress is unavoidable, like illness or accidents, others can be sidestepped. Address issues promptly to prevent them from escalating. Take charge of your environment – choose a life beyond the screen, put away the phone, avoid negative news, and focus on what you can control.

2. Alter

A packed schedule can lead to burnout. Balance your daily routine and include family time to create a more harmonious flow. Altering your communication style can also reduce stress – be clear about your needs and boundaries to avoid misunderstandings.

3. Adapt

Plans can change, and emergencies happen. Adjust your schedule as needed and view situations from new perspectives to reduce stress. Adapting might involve embracing imperfection and recognising that not everything has to go according to plan to be enjoyable.

4. Accept

Some circumstances can’t be changed. Instead of resisting, accept them and take steps to move forward. Forgiveness is a powerful tool – letting go of grudges can free you from negativity and lighten your mental load.

5. Active

Activity isn’t just about exercise. Cooking, dancing, meditation, or even learning a new skill can improve your mood and mental health. Incorporating regular activity into your routine—even beyond the festive season—lays the foundation for long-term well-being.

Think of activities that bring you joy or relaxation, like painting, gardening, or playing a musical instrument. The key is to engage your mind and body in ways that boost your mood and uplift your spirit.

Balance family time and being alone

While family gatherings can be joyful, they can also be pretty stressful. If needed, take a break, go for a quick walk or chat with someone whose company you enjoy. Don’t feel guilty about carving out alone time; your mental health matters.

If you feel isolated during the holidays, reach out to friends, family, or mental health professionals. Connection and support are often just a conversation away. Online communities or local events can also provide opportunities for social interaction and companionship.

Embrace the balance

The festive season isn’t about creating a picture-perfect celebration. It’s about finding balance, cherishing what matters most, and prioritising self-care. By managing stress and embracing the season with a realistic outlook, you can enjoy the holidays while protecting your mental well-being.

Remember, it’s okay to take things one step at a time. Celebrate the small victories, be kind to yourself, and focus on what truly brings you joy during this special time of year.