The holidays are a stressful time for everyone. Adding to this stress is the fact that seasonal depression, family difficulties, and reminders of loss are also common around this time. Because of this, it can be especially important to maintain your mental health. Whether you need something as simple as a two-minute meditation, or a reminder to go back to therapy (seriously, everyone should go to therapy), below are ten great ways to stay mentally happy and healthy during the holiday season.

1. Go to Therapy

The holidays are a time of increased business. There’s always shopping to do, parties to attend, and preparations to plan. It can be tempting to skip out on a therapy session or two, but, if possible, prioritize therapy sessions. If you aren’t able to get out for therapy during this busy season, online therapy is an option for those who want to attend counseling sessions from the comfort of their own homes. The holidays can be a stressful time for all of us, and a little extra therapy can be exactly what you need to keep the stress down.

2. Mindfulness and Meditation

Whether you struggle with stress, depression, or grief around the holidays, practicing mindfulness and meditation can be the key to healing and coping. According to recent statistics, the top reason people don’t meditate is that they don’t know how, they don’t believe it’s beneficial, or they don’t have enough time. [1] Among many other benefits, meditation has been proven to reduce stress, control anxiety, and to promote emotional health. [2] If you can spend five minutes scrolling on your phone or watching T.V., you can spend those five minutes listening to a guided meditation on YouTube or apps like Headspace.

3. Get Some Sun/Warmth

It’s common for seasonal depression to settle in around this time. Studies show that sunlight can boost serotonin levels, and that without enough sun exposure, those levels can lower. [3] The cold weather can often prevent us from going outside and getting the sun we need. To cope with this, it’s essential to go outside when possible, get some sun, and to (safely! Mind the UVs) soak in as much light as you can. If you have a seasonal affective disorder that especially severe for you, you might talk to your doctor about getting a light box. Keep in mind that light therapy should typically be combined with counseling and other treatments.

4. Let Family Grudges Go

The holidays are a time to reconnect with family members. However, for many, it can often be a time of bringing up old relationship quarrels and family disputes. To avoid this, here are a few things to remind yourself:

• It’s okay to set boundaries
• You’re allowed to say no
• It’s okay to maintain an emotional distance
• You should limit your time with toxic family members
• People may not change – and that’s okay
• Families aren’t perfect
• You can love people without supporting their behavior

5. Allow Yourself Time to Enjoy the Season

Though you may or may not feel like a Scrooge around the holiday season, remind yourself that you’re allowed to find something you enjoy about it. Whether it’s something simple like enjoying a limited-time seasonal food (I’m thinking specialty coffees and chocolate), or something more involved like holiday decorating, or fun winter activities with friends or families, allow yourself to find something you like to do.

6. Keep it in Moderation

For many, moderation is the hardest part of the holidays. The holidays often revolve around food and fun, but that doesn’t mean you have to go overboard. Stick to some pre-planned limits when you go to parties. If alcohol is a problem for you, only permit yourself one drink – or make it a rule not to drink at holiday parties. If you have a hard time over-indulging on holiday foods, become more acquainted with your limits and stick to a plan. Sticking to a structured schedule can feel especially impossible during this whirlwind season, but setting aside time to prioritize it can help you to avoid unhealthy behaviors in the future.

7. Give Back

For many, depression permeates the supposed season of joy. To fight back, spending some time giving to those in need may be just the thing. You could do this in many ways. Helping out at a local homeless shelter, putting together gift boxes for kids who need it, or simply donating a little extra money to your favorite charity are just a few ideas on how to give back to people in need. Putting in a little extra effort to make someone’s holiday season better can truly make it a joyful season of giving.

8. Avoid Indulgence & Stick to a Budget

The holidays are also the season of spending! Just like moderation with food and alcohol, it’s important to practice moderation with finances. Though it can be tempting to follow where the sales lead you, reckless spending can lead to a cycle of regret. In order to avoid this, put a little extra time and effort into creating a budget for the holiday season. Know your limits – and stick to them. (And show yourself grace if you mess up every now and then!)

9. Practice Gratitude

A study by two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami shows that gratitude and happiness are intimately (and scientifically) correlated in research. “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” [4] Whether you keep a gratitude journal, write someone a thank you letter, or simply pray to express gratitude, practicing thankfulness can help put you in a positive mindset.

10. Reach Out to Others:

Lastly, don’t be afraid to reach out to others about how you’re feeling. The holidays can bring overwhelming amounts of stress, anxiety, depression, anger, grief, and joy all at once. One of the best things you can do for yourself during this time is to surround yourself with people you trust. Connect. Open up. Share love and kindness. Listen.

Written by Brooke Smoke, a blogger at Safe Harbor International Ministries. Edited by Anjum Ahmed & Rebecca Kochanek

References:

1. https://mellowed.com/meditation-statistics/
2. https://www.healthline.com/nutrition/12-benefits-of-meditation#section3
3. https://www.healthline.com/health/depression/benefits-sunlight
4. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Safe Harbor blog posts mentioned in this article:

1. https://safeharborim.com/when-to-get-counseling/
2. https://safeharborim.com/dreading-family-loss-during-holidays/