By
Natalie Burg Nov 26, 2019, 05:11pm
In a perfect world, the holidays would be full
of good cheer, and only good cheer.
In reality, the extra-hectic schedule,
expectations and desire to please others that tend to come with the season can
lead to a less festive emotional state.
This year, make a plan for lower-stress,
higher-happiness holidays with these tips from mental health and wellness
professionals.
1. Take a cue from past holidays
Often the biggest holiday stressor is our own
expectations.
Alyssa Petersel, licensed therapist and
founder of My Wellbeing, suggests reflecting on previous
holidays to frame your current expectations.
Just as in the past, there will be highs and lows.
Accept both.
“It’s important to explore and identify what
is within your control and what is not,” Petersel said.
And instead of trying to make the present
compete with great memories, simply enjoy them.
“Connect with experiences that trigger your
senses—perhaps it’s having a hot cup of apple cider, watching the Thanksgiving
Day parade or decorating your space,” said Lauren
Cook, therapist and doctoral candidate in clinical psychology.
“Connecting with your memories enhances your well-being in the present moment.”
2. Set holiday goals
Holiday anxiety can come when there’s more to
do than any one person can handle. Before it all begins, establish your
priorities.
“Take some time before the holiday to uncover
what an enjoyable holiday would look like for you,” said Dr. Savitri
Dixon-Saxon, a licensed professional counselor.
We should communicate that positive vision to
those close to us, added Dixon-Saxon, who is also vice provost at Walden
University’s College of Social and Behavioral Sciences.
Once you know what you want out of the
holidays, it’s much easier to see what is—and isn’t—worth your time and energy.
3. Plan an efficient holiday
With your goals in mind, do what Ali
Zabel, certified health coach and behavior change specialist, calls
“purposeful planning.” Chart out everything that you need and want to do during
the holidays, and schedule each element—using a bit of strategy.
“Think about parties you may have, family
events, anything you may have to make or buy,” Zabel said.
With a list of everything you need for the
holidays in hand, you might avoid a third trip to the same store.
Try leveraging technology to automate
time-consuming tasks, too.
“This may be the time to try out grocery
deliveries or sending gifts directly from a locally owned e-commerce store,”
said Tonya Ladipo, licensed clinical social worker and founder of The
Ladipo Group. “Or consider a virtual assistant to assist with the
many tasks that add anxiety to the holiday season.”
4. Go outside
While you’re scheduling things, plan some
outdoor activities.
Yes, it might be cold. But your body and mind will thank you.
“One of the best ways we can manage mental
health and total well-being is to get outside, even if it’s just for 10
minutes,” said Dr. Suzanne Hackenmiller, medical director for the Association
of Nature and Forest Therapy and medical advisor for AllTrails.
Whether it involves an ice skating outing or
simply a walk to the coffee shop, getting outdoors can pay off.
5. Set curfews
Holiday parties, concerts, recitals and
outings can be a big part of your holiday joy, but the time commitments add
up.
Ladipo recommends setting your exit strategy
in advance, including what time you’ll leave and your excuse for having to
go.
“I always tell my clients, stay as long as you
can be kind,” Ladipo said.
6. Don’t overbook the kids
It’s natural for parents to want to make the
holidays perfect for their kids. Ironically, that can lead to overbooked,
unhappy kids—and stressed-out parents.
“If you have children, it is important to
stick to routines during this season,” said clinical psychologist Nicole
Beurkens, Ph.D., founder of Horizons Developmental Resource
Center. “With all the added excitement and activity comes the
tendency for kids (and parents) to get overstimulated and grumpy as a result.”
That doesn’t mean you should skip special
activities with the kids. But you should schedule them with bedtimes and meals
in mind.
“Even small amounts of consistency and
structure go a long way to making the excitement and obligations of the
holidays more manageable for the entire family,” she added.
7. Find opportunities to laugh
Burned the gingerbread? Surrounded by
unwrapped gifts and don’t have enough tape?
Invite friends over for a holiday movie and
wrapping night or post a silly photo of your baking disaster, and laugh your
way through it.
“Look for ways to laugh with others who feel
stressed as well,” said Jill Sylvester, a mental health counselor and
author. “Find the humor in each day. It’s there. Taking time to laugh and
lighten things up puts the busyness in perspective and reminds us of what is
most important.”
8. Schedule downtime and protect it
Don’t assume you’ll find time to stop and
smell the pine boughs. Schedule in your downtime.
“The holidays might make many of us feel
rushed or feel like we have to cram a lot of things,” said Lakiesha Russell, a licensed mental health
therapist and wellness expert. “It’s okay to pause and just rest.
“In the day and age we live in, it’s all about
the hustle-and-grind culture, but we forget that our bodies and brain need time
to recharge.”
And don’t let invitations or volunteer
requests crowd out that precious free time.
“Saying ‘no’ comes with knowing that not
everyone will be happy with your response,” Russell said. “If you want to
ensure you prioritize your mental health this holiday season, it first starts
with these two letters: N-O.”
For a merrier season, use these tips to plan
and prioritize your own mental health during the holidays. It could be the best
gift you can give yourself.
A former downtown development professional,
Natalie Burg is a freelancer who writes about growth, entrepreneurialism and
innovation.
This article is for educational purposes only,
and is not intended to provide medical or legal advice, or to indicate the
availability or suitability of any product or service for your unique
circumstances.
Capital One does not provide, endorse, or
guarantee any third-party product, service, information or recommendation
listed above. The third parties listed are solely responsible for their
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