"Self-Care During the Holidays: Prioritizing Your Mental Well-Being"

 Mental Health and the Holidays: 9 Self-Care Tips 

 

The holidays are a time of celebration for many, but they can also increase stress and negatively impact mental and physical health. 

Self-care and stress reduction are possible during the holidays as well as any time of the year through healthy habits like learning to say "no." 

Other tips for taking care of yourself during the holidays include being realistic, journaling your feelings, volunteering, and asking for support. 

Individuals frequently depict special times of year as "the most superb season," loaded with family, companions, festivities, customs, and encouragement. , and good cheer. But for some people, the holidays can increase stress and worsen their physical and mental health. Consider: 

A 2023 American Psychological Association survey found that 41% of adults report increased stress levels during the holidays. 

 Among people  with  mental illnesses, 64% said their symptoms got worse around the holidays.2 

During the holidays, it's especially important to pay attention to how you're feeling and look for ways to reduce stress whenever possible. Here are some ideas, from practicing gratitude to helping others to journaling your thoughts and feelings. 

9 Self-Care Tips to Support Your Mental Health During the Holidays 

 1. Practice Gratitude 

Studies have shown that people who practice gratitude not only experience lower stress levels, but also experience less pain, sleep better, have stronger immune systems,  healthier relationships, and  better work performance.3 Gratitude can be manifested in a variety of ways.

- When you feel thankful for an encounter, record it on a piece of paper and placed it in a container.  . Each month, choose a few experiences to read and  share with others. 

Every day, write down at least one thing you're grateful for that day. It could be something as simple as  beautiful flowers, someone smiling at you, or just getting out of bed. 

2. Acknowledge your emotions 

Every emotion you experience is valid. Allow yourself  to feel every emotion. You may experience conflicting emotions, such as sadness or joy, over the holidays, and that's okay. Using an emotions checklist can help you  identify your emotions more accurately. It may be helpful to write down your feelings in a journal or share them with someone you trust. 

3. Learn how to say "no." 

It very well may be enticing to say "OK" to everything, particularly around special times of year . Saying "yes" when you really meant to say "no" can lead to bitterness or feelings of overwhelm. Remember that "no" is a complete sentence and you don't have to explain your decision to others. 

4. Be Realistic 

There are only 24 hours in a day.. Make a rundown of every one of your occasions and responsibilities for the occasion and focus on them.  Remember that it's okay to turn down an invitation or consciously choose to only attend a certain number of holiday events in a certain time period. For example, you could choose to only attend one event each weekend. 

5. Stick to Healthy Habits 

In the hustle and bustle of the holidays, it's easy to forget  the basics. Healthy foods can improve your mood, 4 Sleep has been shown to support cognitive skills like attention, learning, and memory, and increase positive emotions. 5 Physical activity reduces anxiety, depression, and low mood, leading to improved self-esteem and cognitive function

 6 Here are some ways to prioritize healthy habits: 

 Eat - Eat a solid tidbit prior to going to special festivals.. Load your plate with fruits and vegetables,  use low-fat and low-sodium ingredients when possible, and enjoy smaller portions of higher-calorie foods. 7 

Sleep – The National Sleep Foundation recommends sticking to a sleep schedule that includes going to bed and waking up at the same time each day, creating a  dark, quiet, comfortable temperature bedroom that's conducive to sleep, and  exercising daily.. Try not to eat or drinking three hours before bed. 

Exercise – Visit your local senior center to see what physical activity options are available.  Go for a stroll outside or have a dance party

 6. Get creative 

 Imagination comes in many structures and anything is possible for you. Try drawing, painting or crafting. Get creative with  holiday baking or try a new recipe. . Compose a sonnet or a brief tale.

7. Donate and help others 

Chipping in increments life fulfillment and diminishes side effects of misery and tension. Participants in The United Healthcare/Volunteer Match study reported higher  life satisfaction, a greater sense of control over their lives, and feeling healthier both physically and mentally. Older adults in particular reported  more positive attitudes toward aging and greater control over their health. Figure out how to get involved that best suits you, your qualities, and your abilities . Volunteer at a local organization, send someone a card, donate to a charity, adopt a family member, pet, or child, cook a meal or make a snack for someone, etc. 

8. Journal 

Write a sentence each day that describes your day. Or try writing in a free-flowing, stream-of-consciousness style for a set period of time (5-10 minutes). Write about your feelings and judgements without censoring them. It can also be helpful to write down three things that are bothering you and one action step to alleviate those worries. 

9. Reach out to others 

If you feel alone or isolated, reach out to your support network.  In case you or a companion or relative are experiencing a profound prosperity crisis, call 988.. . Connect with trained crisis counselors who can provide free, confidential emotional support and connect you to local resources. 

Be kind to yourself through the joys and challenges of the holidays, not just during the holidays but throughout the year. And remember  author L.R.'s self-care tips: