For most people, the holiday season is a time of giving and celebration. This period, intended for joy, can also bring stress, overwhelm, and even depression. For those of us already living busy lives, the disrupted schedules and additional tasks can throw us off balance. Remember that our pets pick up on our stress levels and can even mirror our feelings. Keeping your stress levels down is not only important for your own health, but for your pet's health as well. Mental and physical health experts agree that there are several practices that when incorporated can significantly reduce stress during the holidays.
Plan, Prioritize, and Set Expectations
Value what is most important to you while creating your holiday to-do list. Check in with
yourself to decide what is reasonable and what’s not so you can give yourself the chance to complete each task. It’s OK to say “no” to certain events, particularly social situations that cause you stress. If you say “yes” to an invitation, be sure it is one that gives you joy or provides a mental break during the busy holiday season. In addition to expectations, setting boundaries around topics of conversation with friends and family can ease tension and allow an enjoyable gathering for all. Setting a budget can also reduce stress - from overspending on gifts to overcommitting on social plans, the holiday season can strain wallets and schedules.
Practice Gratitude
If you are not already in the habit of a daily gratitude practice, the holiday season is a good time to start. Studies have repeatedly shown that taking time to focus on what we’re grateful for promotes happiness and satisfaction. Practicing gratitude can enhance mental wellbeing by increasing happiness; reducing stress. Gratitude strengthens relationships by fostering feelings of connection; appreciation between individuals. Regular gratitude exercises, like journaling, can improve self-esteem; promote a more positive outlook on life.
Pierce Perfectionism and Delegate!
Perfectionism is often connected to people-pleasing tendencies. Letting go of perfectionism allows one to focus on what is most important and reduce focus on everything else. Piercing perfectionism is an act of self-compassion. There is no room for joy if one is stressed out doing everything themselves. Be realistic about how much you can handle this holiday season. Perhaps have a party catered rather than prepare the food yourself. Ask for help – ditch the pride along with the perfectionism and delegate tasks to others…even if the result is not perfect in your eyes. Let things be imperfect – sometimes the messy can be the most fun.
Maintain Healthy Habits and Listen to Your Body
The holidays are notorious for ruining healthy habits. Self-care often is the first thing to abandon when holiday tasks are on the daily to-do list.
- It’s important to keep up your regular routines (as well as your children’s and pet’s) for healthy eating, exercise, and sleeping.
- One of the best ways to stay grounded is to maintain familiar eating patterns as much as possible in timing (when to eat) and food choices. Choosing healthy snacks like fruits and vegetables can help maintain your weight when the occasional Christmas treat is enjoyed.
- Stay hydrated, especially when you are drinking alcohol.
- Weighing yourself daily between Thanksgiving and New Year’s Day can provide a good snapshot of how too many Christmas cookies and festive drinks are affecting your waistline. This act may or may not reduce stress!
- Spending time outside, even for a short walk, can calm you down and help you focus. Walking in natural settings can have immediate benefits for our mood and ability to focus.
- Pay attention to what your body needs and give yourself permission to respond with care.
Manage Your Mental Health
In addition to gratitude practice and setting expectations, there are other ways to guard your mental and emotional health.
- While managing the expectations we place on ourselves is stressful enough, we should also let go of the expectations of others. Letting go of what we would like others to do or to behave will help ease stress.
- A flexible mindset is helpful in maintaining mental health. For example, if a loved one won’t be able to see you on Christmas Day, remain flexible and plan a post-holiday brunch or exchange gifts on New Year’s Day instead.
- Cut back on social media and instead create relaxing surroundings by playing music that you love or diffuse an essential oil you consider calming.
- Practice charitable attributions with those who may trigger you and do not assume that other people’s behavior is a true reflection of their character. Forgive and forget and move on. Focus on your similarities rather than the differences.
- Take a break – take a nap, read a book or a watch a funny movie. Laughing relaxes the whole body and mind, relieving physical and mental stress.
Keep Memories Alive
Holidays can bring sadness, especially for people who are grieving the loss of a loved one.
Regardless of whether your loved one is human or a beloved pet, it is healthy to acknowledge the loss. Folks might be fearful of bringing up someone who is no longer with them because they do not want to bring up something sad during a celebratory time of the year. Instead of avoiding talking about someone you are missing, recall the memories you have of them. Start or continue a tradition to do or make something that family members who have died enjoyed. Light a candle in their memory or set up their photo at the table during a holiday gathering.
Connect with Community and Give Back
The holidays can create feelings of loneliness, especially for those who no longer have family or live far away from loved ones. Isolation is poison for mental health, and so finding a community to connect with is a balm to one’s soul. Volunteer for community events or visit cultural centers near you. Give help when you can, where you can. Your contribution can include time, talents, and/or money. Helping others can also improve your own physical and mental health. Giving can stimulate your brain’s reward center, unleashing a rush of feel-good chemicals like serotonin, dopamine and oxytocin.
Plan for the New Year
After the holidays, take some time to evaluate your holiday experiences. Journal what went well, and what didn’t. These notes can be referred to next year before the holiday rush begins again. The beginning of the New Year is a time when many people rededicate themselves to their physical well-being. This is a good practice, but you can improve upon it if you include the same evaluation for your mental and emotional health.
A sense of urgency and pressure often accompany extra holiday responsibilities. However, no how busy your schedule, there are simple things you can do to keep life stress-free. The key is to maintain balance! A simple way to sum it up is to consider the acronym “T.H.R.I.V.E.”
T – Manage your time well
H – Ask for help
R – Take time to rest
I – Ignore picture-perfect ideals
V – Remember what you value most
E – Enjoy each moment
Happy Holidays to all!
Disclaimer: This content is for informational purposes only and is not meant to diagnose, treat, or replace consulting a primary veterinarian for individualized care.