Holiday Mental Health Guide

The holidays can feel like a far cry from “the most wonderful time of the year.” There’s a lot to juggle: a flurry of social gatherings, financial pressures, and complicated family dynamics. The number of joyous celebrations and obligations can snowball into an avalanche of stress. If you’re dreading the holly, jolly holidays, take heart. Proactively prioritizing your holiday mental health can keep the days jolly and bright.

1. Take a ‘Less Is More’ Approach

Pare down your responsibilities to only the most important holiday activities that genuinely bring you joy. You don’t need to handknit stockings, take your in-laws on a tour, and bake cookies for everyone in the office. And if you do, you don’t need to do them all in the same week.

Three steps to clearing your schedule:
1. Make a to-do list of what you truly want to accomplish.
2. Eliminate or delegate any tasks you don’t have time or energy for.
3. Don’t fear saying “no” to incoming requests.

2. Set Your Own Boundaries

Decide what you want to do and can reasonably accomplish, and proactively set your boundaries to prevent your schedule from becoming overbooked with unwanted responsibilities (and, subsequently, resentment). If you’re a natural people pleaser, setting boundaries will feel uncomfortable in the short term. In the long run, you’ll be happy you did.

Three examples of healthy boundary setting:
1. Having trouble unplugging? Let coworkers know what days and times you’ll be unavailable or when you’ll be checking emails or accepting calls.
2. Tired of celebrations devolving into heated debates? Make your holiday a “politics-free zone.”
3. Is hosting a holiday dinner maxing out your budget or brain space? Declare it a potluck.

3. Take Care of Your Body

It’s deceptively easy to forget that our minds and our bodies are one and the same. Your physical well-being directly influences your mental health, which is why it’s so important during the holidays to take care of yourself before you can take care of others.

Three ways to keep your health up:
1. Try to get eight hours of sleep a night.
2. Eat your fruits and veggies or take vitamins to get the nutrients you need.
3. Get out of the house for some sunshine and exercise. The endorphin boost from a light jog or walk will put a little extra pep in your step!

4. Build Mental Fortitude

In case you haven’t heard, meditation is now mainstream — and you don’t need to trek to a monastery or perch on a mountaintop to find a little Zen around the hectic holidays. Meditation activates our parasympathetic nervous system, which allows us to find inner calm amongst chaos.

Three brain hacks:
1. Deep Breathing: Breathe in, hold, breathe out, hold, and repeat, for four counts each.
2. Mindfulness Exercise: Set a timer for 5 minutes and entirely focus on your sensory experience for that time. If you’re eating, focus on the texture and flavor of each bite. If you’re on a walk, focus on your feet hitting the ground or the wind on your cheek.
3. Guided Meditation: There are tons of free apps and videos available online, including Ten Percent Happier and Headspace, that can take you through a 10-minute meditation.

5. Practice Gratitude

Is the grass a little greener (or the yard a little snowier) on the other side of the fence? The holidays bring on a deluge of social media posts: families going on vacation, gifting and receiving lavish gifts, and enjoying time off. Looking at everyone’s highlight reel can make reality seem dreary in comparison. As they say, comparison is the thief of joy — and gratitude is the antidote.

Three ways to flip the script:
1. Take a break from social media.
2. Write down three things you’re grateful for in a journal or list them out loud every day.
3. Volunteer. There are plenty of people you don’t see on social media truly struggling for the things most of us take for granted: a cozy place to sleep and warm food on the table. Volunteering is an empowering experience for you and the people you help.

Talk to a Professional

There are more ways than ever to connect with a counselor or therapist. Many now host virtual sessions, which is convenient for those with tight schedules or who live in rural areas. Your health insurance plan may help cover the costs of therapy. Texas Farm Bureau members can apply for affordable health care coverage at tfbhp.com.

Remember: Everything comes second to your mental well-being. Make time to recharge in whatever way works best for you, whether that means making your home spotless, crafting DIY holiday candles, or simply vegging out on the couch. You owe it to yourself!