No matter what you celebrate,
holidays are always wonderful, right? Wrong.
“It’s the most wonderful time of the year . . . It’s the hap-happiest season of all.” So says a classic song of the holiday season. But is it?
Because the holiday season often requires us to keep track of and pay attention to a greater number of responsibilities than usual, the brain’s prefrontal cortex goes into overdrive. Over time, a high level of demand can decrease memory, halt production of new brain cells, and cause existing brain cells to die. Fortunately, holiday stress is a special kind of stress: an acute reaction to an immediate threat. This sort of demand, Braaten says, is something we are more capable of dealing with. “Once the holidays are over,” she says, “we have ways of relaxing. The stress of the season goes away.”
Braaten says people who feel stressed during the holidays should evaluate how they spend their time, decide what they want the holidays to mean to them, and keep their expectations for the season realistic.
“The holidays are just another time of year,” notes Braaten, “certainly something to mark, but not the end-all, be-all.” hms.harvard.edu/...
Pressures of the holiday season can take a toll.
Here’s how to cope, Danish-style
How can you best find a balance during the holidays so that you are fulfilled instead of frazzled? Perhaps you can find balance by taking a few cultural cues from the Danes. Denmark, despite its winters that can be cold and gloomy, is full of people who consistently rank among the happiest in the world...
Understanding the Danish word “overskud” can help you find more balance during a period of joy and competing commitments. “Overskud” is a noun that roughly means “excess.” In an economic context it means profit, but in everyday speech it’s used to refer to having the energy, willingness or resources to tackle a task or a problem…
Instead of saying “I’m swamped,” a Dane might say they don’t have enough “overskud” to go to a party or meet for a glass of gløgg, a mulled Christmas wine. It’s basically a shorthand way to say, in a nonjudgmental way, that something sounds like fun, and you would love to do it, but you simply don’t have the energy. www.cnn.com/...
Holiday stress is a real thing.
Here are some Mayo Clinic tips to fend off holiday stress
Plan ahead. Between co-workers, friends and family, it's inevitable that some commitments will end up on the same day. Make sure to plan on what you can attend in person or virtually. If you're hosting the holidays, create a menu to help you stay organized and make grocery shopping easier.
Plan spending. The holidays mean spending money. Make a budget and stick to it. Spending money on your loved ones is important, but it's also important to pay your energy bill. Don't buy gifts that you'll be paying off for the rest of the year.
Create relaxing surroundings. Turn on some music, light some candles or open the windows on a sunny day. Research has found that listening to music and the scent of citrus can boost feelings of well-being, and vitamin D is always a happiness booster.
Maintain healthy habits. The holidays are notorious for ruining healthy habits. A short workout each morning will help your decision-making throughout the day. Encourage your family to try snow shoeing or sledding to get in extra exercise. Eat healthy snacks like fresh fruit or vegetables throughout the season and to fill up before a dinner party or celebration with tempting, but unhealthy, foods.
Respect differences. Family members will have different viewpoints than your own. Try your best to forgive and forget this holiday season. Focus on your similarities, and replace tension with something productive. www.mayoclinichealthsystem.org/...
Other Ways to Cope with Holiday Stress from The APA
Practice Mindfulness and Meditation Mindfulness can be a valuable mental wellness tool. Mindfulness practices can be particularly helpful if you are traveling or dealing with an unusual schedule. If you’re new to mindfulness, there are many online resources and apps to help you; here’s a quick beginner’s guide to help you get started and more on mindfulness from the University of Minnesota, Center for Spirituality and Healing. You can search here for mindfulness apps.
Take a break Many families have that one member who can turn a pleasant conversation into a family feud. If you see things are starting to take a turn for the worse, try not to let it escalate. There is no shame in removing yourself from the situation. Get up and leave the room or step outside until everyone cools down.
Get Some Fresh Air and Sunlight Even if you’re not a big winter sports enthusiast, getting outside and some fresh air and exposure to sunlight can help relax you and lift your mood. Many people struggle with some feelings of depression during the winter months with fewer hours of sunlight and more time spent indoors. Walking outside in the sun can be an effective centering and calming tool. Numerous studies have pointed to the mental health benefits of spending time in nature, including stress relief, better concentration, lower levels of inflammation and improved mental energy. Learn more about nature therapy.
If You’re in Therapy, Stay in Therapy Although the holiday season may be overwhelmingly busy, try to keep any regularly scheduled therapy a priority. The holidays can bring up difficult emotions. Keeping scheduled therapy sessions helps ensure you have built-in time to explore anything that comes up. If you are going out of town and you typically meet in person, ask your therapist about a virtual meeting...
Grief and Loss During the holiday season, many people may have a more difficult time missing a loved one they have lost or simply experience increased grief or loss. This can be especially true for people having their first holiday season without a loved one. Instead of trying to avoid thinking about your loved one, psychiatrist Ludmila De Faria, M.D., suggests honoring and celebrating them by getting together with other family members and friends and treasuring their life stories, especially stories that highlight important aspects of their life and personality. www.psychiatry.org/...
Navigating Holiday Stress: Strategies For Healthy Boundaries
Maintaining healthy boundaries during the winter holiday season
is essential for preserving our mental and physical well-being amidst the hustle and bustle of festivities. The holidays, often portrayed as a time of joy and celebration, can also bring a unique set of pressures and challenges that, if not managed carefully, can lead to stress, anxiety, and even feelings of isolation… It’s important to prioritize events and choose those that are most meaningful to you. This selective approach not only helps in managing your time better but also ensures that the events you do attend are more enjoyable because you’re not spread too thin...
For those hosting holiday events, setting boundaries is equally important. This includes being clear about what you are comfortable with in terms of the number of guests, the duration of the visit, and the activities planned. It’s okay to set limits to ensure that you also enjoy the festivities without feeling overwhelmed...
Lastly, it’s important to remember the true essence of the holiday season. It’s a time for gratitude, reflection, and connection. Instead of getting caught up in the materialistic and commercial aspects, focus on creating meaningful experiences and cherishing the time spent with loved ones. This could mean volunteering, participating in community events, or simply having heartfelt conversations with friends and family.
And so, maintaining healthy boundaries during the winter holiday season is about balance. It’s about understanding your limits and communicating them effectively, prioritizing your well-being, and focusing on what truly matters. By doing so, you can enjoy the festivities to the fullest while also taking care of your mental and physical health. Remember, the holiday season is not just about giving to others, but also about taking care of yourself. www.forbes.com/...