Holiday stress: Practical strategies that actually work

Holidays can sometimes be challenging. Whether that’s due to strained finances, family tension, deep grief or blurred boundaries, it’s good to have strategies to take care of your mental health.

Here are a few ideas to consider:

Keep up good habits.

• Be physically active. Window shopping counts as exercise if you’re strolling through stores. Or set aside time to work out. Even short bursts of physical activity reduce stress hormones.
• Stay hydrated. When you’re out running errands, stash a water bottle in your bag or car. Dehydration can make you tired and cranky.
• Eat nutritious foods before a party. You'll be less likely to overeat or fill up on sweets. Sugar tends to increase stress hormones.
• Wash your hands. This is the single most effective way to keep from getting sick. Review these handwashing reminders and other ideas to avoid the flu.
• Get solid sleep. A good night’s sleep helps you feel your best. Try these tips for better rest.

Choose to be mindful.

Holidays can put you into overdrive. Slowing down can help you think about what’s worth doing this year and what isn’t. You might also test some tools to help you focus your day. That could be a journal, a reflection book, a meditation app or colored pencils and coloring pages. Breathing exercises and short walks can also clear your mind.

Quiet the noise.

Pings from social and messaging platforms are distracting. During the holidays, think about changing the frequency or type of notifications you get. Rules to auto-manage your email inbox can also help.  

Practice gratitude.

Studies point to many health benefits of being grateful. Whether sending a note or saying a heartfelt “thank you” to a store clerk, you’ll also feel a lift.

Make a workable budget.

If money is tight this year, be creative about the things that pull on your pocketbook.  Scale back on the number of gifts or recipients. Check for free items posted on social platforms. See what low- and no-cost events are happening in your area. Read tips to calm financial stress.

Take pleasure in giving.

Among other health benefits, giving can lower your blood pressure and boost your feel-good hormones. And gifts don’t only help those receiving them; your purchases can also help others in need. Some stores let you “round up” to a fund that goes to charity. You might also find items through programs like Kroger community rewards or ebay for Charity that share proceeds with nonprofits.

Have realistic expectations.

No holidays are perfect. Don't let something like forgetting to defrost the turkey ruin the day. Be flexible. Let it become another holiday memory. Try viewing these experiences as a chance to practice resilience.

Share holiday tasks.

Let everyone help with shopping, cooking, cleaning and event planning. If no one offers help, then ask for it. If you dislike doing dishes, help with cooking instead. Sharing tasks ensures everyone plays a part in making the celebrations special.

Reflect together.

If you’ve met up with friends or family, before saying goodbye, invite everyone to share their favorite part of the gathering. Ask how to make future get-togethers even more enjoyable next time.

Get professional help.

For some people, holidays can be especially painful. If you don't have a trusted friend or family member or talking to them isn't enough, seek out a counselor. A trained mental health provider can guide you in finding ways to work through your feelings.