It is the beginning of December, and the winter holidays are just a few weeks away. A 2023 survey by the American Psychological Association found that 89% of U.S. adults are feeling overwhelmed by the holidays, with 41% reporting higher stress levels compared to other times of the year. The holiday season brings a lot of demands – parties, shopping, baking, cleaning and entertaining – which can take a toll on your mental health.
The good news is that there are things you can do to improve your mood and reduce feelings of anxiety and depression. The following tips adapted from YMCA Metro Denver can help you protect your mental health during the holidays.
Manage expectations
Sometimes we put too much stress on ourselves because we think things are supposed to be a certain way. But it’s important to remember that change is possible. Traditions are great but changing them as families and demands grow is fine too. It’s ok to relax and find new ways to celebrate. If the expectations surrounding the holidays leave you feeling overwhelmed, counseling can help!
Be selective
The holidays bring a slew of invitations to parties, potlucks and concerts, and it’s easy to overload your calendar, which can leave you feeling resentful and overwhelmed. Instead, think about the events that are important to you and prioritize those. Don’t take on too much or feel you have to say yes to everything. In addition, carve out some time for yourself and do things on your own that reduce stress and restore your inner calm. If you find it difficult to set boundaries, therapy can help. The book Set Boundaries, Find Peace by Nedra Tawwab is also a helpful resource.
Stay healthy
Throughout the parties and busy schedules, keep healthy habits on track. It’s tempting to blow off a workout or grab those cookies someone brought to the office. But don’t let the holidays become a free-for-all, as overeating and not exercising only add to stress and depression which can leave you feeling overwhelmed by the holidays. Enjoy some holiday treats, but try to maintain healthy eating habits as well. Get plenty of sleep and stick to your exercise routine. The City of Allentown, PA has a great way to keep you moving during the holiday season! Check of this link for Move It Mondays, a part of the Allentown Lights in the Parkway event.
Seek professional help if you need it
Despite your best efforts, it is possible during the holidays or anytime, to still feel blue. You may feel persistently sad or anxious, irritable, or hopeless. You may have difficulty sleeping, experience a change in appetite, or find yourself unable to face routine chores. If these feelings last, it’s important to get help. Depression is treatable. Jane Frisch Counseling provides individual and couples counseling to help you when you feel overwhelmed by the holidays.
Take back control
Finally, just because the holidays are here doesn’t mean you have to be subject to past feelings or new pressures. Learn to recognize your holiday triggers, whether it’s overspending, overscheduling, or overeating. Slow down and regain perspective. Think positively and try to find peace and joy.