The holiday season is a time of joy, celebration, and togetherness. But let’s face it — it can also bring its fair share of stress and challenges to your mental health and your waistline.
If you’re feeling overwhelmed this holiday season, you’re not alone. The American Psychological Association says nearly 90% of Americans feel stressed during holidays.
Let’s look at some strategies for managing stress, maintaining mental health, and balancing nutrition amidst the festivities.
Holiday Mental Health and Stress
Holidays can be stressful for many reasons. You may feel pressure to meet social expectations. Gift-giving and travel may cause financial strain. You may also feel frustrated when dealing with disruptions to your regular routines.
The shorter days and colder weather during winter can make feelings of sadness or loneliness even worse. This is commonly known as the “holiday blues.” You may even be stuck sniffling and coughing if you’re battling a seasonal virus.
What Are Strategies for Managing Holiday Stress?
The impact of holiday stress on mental health can be significant. Many people experience increased anxiety, depression, and fatigue during this time. It’s crucial to recognize that these feelings are common and that there are effective strategies to cope with them.
Here are some strategies to help cope with holiday stress:
- Set realistic expectations — A leading cause of holiday stress is the pressure to create “perfect” celebrations. Accept that it’s okay if everything isn’t picture-perfect. Focus on what truly matters to you and your loved ones.
- Practice mindfulness and meditation — Just a few minutes of daily mindfulness or meditation can greatly reduce stress. Many apps and online resources are available to guide you through these practices.
- Maintain healthy boundaries — It’s okay to say no to invitations or overwhelming requests. Prioritize activities that bring you joy and limit those that cause undue stress.
- Stick to a budget — Financial stress is a common holiday concern. Create a realistic budget for gifts, food, and activities and stick to it. Remember, thoughtful gestures often mean more than expensive presents.
- Limit alcohol consumption — It might be tempting to indulge in holiday spirits to loosen up and forget your stress. But too much alcohol can make you feel worse and more anxious the next day. Enjoy alcohol in moderation and follow each drink with a glass of water.
- Stay active — Regular physical activity is a powerful stress reducer. Even a short daily walk can boost your mood and energy levels.
- Take care of yourself — If you’re sick, stay home. Get rest and drink plenty of fluids.
How Do You Balance Nutrition and Indulgence?
Everyone looks forward to the special foods at each party, celebration, or get-together. The holiday season is indeed a time for indulgence.
It may seem difficult to set reasonable limits on all these treats while preserving the spirit of the holidays. But managing your family’s nutrition in a festive environment is an attainable goal.
Go ahead and enjoy some holiday foods with your children, but just make sure these foods are not the day’s main focus. It’s gathering the family together that makes a holiday special, not the foods you ate that day.
Here are some more simple suggestions to make the day healthier:
If you plan a large dinner, make other meals light and healthy
Replace sugared breakfast cereal with slices of toast topped with peanut butter and apple slices.
For lunch, serve chicken noodles, lentils, or vegetable soup. These options contain protein and fiber to fill everybody up without spoiling appetites for the holiday dinner.
Cut up fruits and veggies for snacks, and serve low-fat milk as the beverage.
Encourage everyone to help in the kitchen
This provides “quality time” that you and the kids will enjoy and remember. Cooking can also be an opportunity to teach some kitchen basics, such as measuring, food safety, and even a bit of food science.
Resist using sweets as bribes to eat other foods
Make it clear to your kids when they’ll have desserts when they will not. Don’t use dessert as a reward. This will help them learn to enjoy all the delicious foods on offer.
Offering both treats and healthier options helps regulate blood sugar levels, stabilize mood, and keep stress at bay.
Choose drinks wisely
Opt for calorie-free drinks like water, tea, or seltzer, and limit alcoholic beverages. If you drink alcohol, alternate each drink with a glass of water.
Enjoy your favorite foods with mindful eating
Relax and think about your food, savor the flavors, avoid distractions, and listen to your appetite. With many family meals ahead, the holidays can be an excellent time to practice a thoughtful approach to eating.
Schedule physical activities for the entire family
Plan indoor and outdoor options for physical activity to ensure you get moving even if the weather is frightful. If it’s cold and snowy, embrace the opportunity for winter fun — build a snowman, go sledding, or have a snowball fight.
If staying inside is more appealing, try a dance party, yoga session, or indoor obstacle course. These activities keep everyone moving and provide a great opportunity to bond as a family and relieve stress.
Balance is the most crucial aspect of a healthier holiday season. That includes balancing what we eat, do, and think to keep our holidays healthy.
How Do You Recover from the Holidays?
After the holiday season winds down, give yourself time to decompress.
Here are a few ways to recover and reset:
- Rest up — Allow yourself some downtime after the busy holiday period.
- Look back and plan ahead — Reflect on what worked well this season and what you might want to change next year.
- Re-establish healthy boundaries — Set boundaries that help you manage your time and energy after the holidays. Prioritize activities that align with your well-being and let go of any obligations that no longer serve you.
- Return to your routine — Gradually return to your regular sleep, meals, and exercise schedules.
Remember, the holidays are about coming together and enjoying each other’s company. You can have a happier and healthier holiday by taking care of your mental health and balancing your diet.
If you’re struggling, UPMC has resources to support you. Your well-being matters during the holidays and always.
Editor's Note: This article was originally published on , and was last reviewed on .