How to Thrive (Not Just Survive) During the Holiday Season

The holidays are almost here! While the season offers opportunities to connect, spread goodwill, and create memories, it can also bring stress, emotional strain, and burnout. A 2023 American Psychological Association survey found that 89% of adults experience holiday stress, while the National Alliance on Mental Illness reports that 64% of those with mental health conditions feel worsened symptoms during this time. By embracing both the joys and the challenges of the season, you can find balance and make the most of the holidays. Read on for tips on how to thrive (not just survive) during the holiday season.

Plan Ahead

One of the best ways to avoid holiday stress is to head into the winter season with a plan. Whether it's days, weeks, or even months before events, dedicate a little time to organize your schedule. Planning ahead can help reduce the effects of burnout, leave more time to relax with family and friends, and help you keep your spending on track. To navigate the holidays stress-free, prioritize key obligations, break down large tasks into smaller steps, and utilize technology to lighten your load.

Know it’s Okay to say No

While the holidays can be fun and exciting, they also comes with a flurry of expectations, social obligations, and commitments that can quickly become overwhelming. Setting healthy boundaries and learning when to say “no” is crucial for managing stress, burnout, and exhaustion. Saying no can even act as a form of self-care, giving you more energy and time to focus on yourself, your relationships, and other commitments. While things like guilt, fear of conflict, and social pressure can make it difficult to say no, there are strategies you can use to help put yourself first this holiday season, including using “I” statements and communicating clear boundaries.

Prioritize Self-Care

Saying no can be a powerful way to reduce stress and anxiety throughout the winter months, but there are so many other self-care habits you can embrace too! In these busy weeks, be sure to get adequate sleep, stay active each day, fuel your body with nutritious foods, and avoid excessive screen time. Taking care of yourself not only boosts your energy and mood, but it also helps improve brain function, productivity, and self-esteem. Plus, it can lower the risk of anxiety, depression, heart disease, and other mental and physical illnesses. If you’re looking for simple ways to support your mental health, check out our brain health tips!  

Find a Healthy Way to Cope with Grief

Unfortunately, the memories associated with the holidays aren’t always positive. For many, the holidays can reignite memories of loved ones who have passed away. If you're experiencing grief during the holidays, honoring old traditions while creating new memories can be a helpful way to cope. During this time, it’s important to demonstrate self-compassion, ask for help and support when necessary, and remember you aren’t alone—over ⅓ of individuals struggle to celebrate the holidays due to a sense of grief and loss. 

Look for Ways to Spread Goodwill

Did you know that performing simple acts of kindness can support your mental health? Helping others decreases levels of cortisol, the brain’s stress hormone, while increasing oxytocin, a hormone associated with positive emotions like happiness, relaxation, and love. Whether it’s donating to an important cause, creating a homemade gift for a loved one, or caroling with friends, there are countless ways to spread goodwill and cheer during the holiday season. These gestures can not only brighten someone’s day but lift your spirits too! We encourage you to embrace the spirit of giving and let the joy of spreading goodwill truly make your holiday season “the most wonderful time of the year.”