How to keep your cheer this holiday season

The holidays can be filled with joy and positive emotion, but they can also be a time when stress is in overdrive. To-do lists can be long, with little time for personal well-being.

About 50 per cent of Canadians report December as the most stressful month of the year, with women 40 per cent more likely to have stress due to pressure to manage holiday preparations. Over the season, women report changes in sleep quality, dietary choices and mental health.

Although financial concerns are common over the holiday season, this year a significant number of Canadians are feeling an even greater strain with rising costs and job insecurity. Two-thirds of Canadian parents are concerned about managing costs over the holidays.

People may also experience family strain and conflict over the holidays, giving rise to feelings of loneliness and sadness. Past family dynamics may be triggering and open up old wounds. Changes in family composition may be felt more during the holidays. Grief over loss can also be intensified.

Identifying evidence-based strategies and using them to support your well-being is critical to experiencing the holiday season at its best. For example, writing a to-do list before bed can reduce worry and increase the speed of falling asleep.

LEARN TO REGULATE STRESS

Holidays can increase the intensity of emotions, both positive and negative. Learning about emotional regulation, which involves being able to respond to experiences in adaptive ways, is important.

Cognitive reframing, where you consider the alternative perspectives of a situation, for example, can be a helpful method for reducing the impact of negative emotions.

It requires considering whether there are alternative explanations for a seemingly negative or ambiguous situation. Less offensive interpretations support the regulation of distressing emotions. In this way, cognitive reframing can reduce stress, improve emotional resilience and help manage anxiety by shifting negative thought patterns into more positive ones.

SLEEP MATTERS

Approximately 25 per cent of Canadian workers engage in some form of shift work, making healthy sleep habits particularly difficult. With ever-growing to-do lists during the holidays, cutting back on sleep to fit everything in can seem like a good idea.

However, getting sufficient, quality sleep can promote heart health and help with memory and cognitive functioning. It can also lower cortisol levels (a key stress hormone).

Practise good sleep hygiene, defined as a set of habits that promote sound sleep, such as maintaining a consistent sleep schedule and an environment free of distractions.

It can be challenging, but it’s essential to reducing irritability and helping you remember the items on your to-do list.

EAT MINDFULLY

Decadent desserts and specialty treats are usually found in abundance during family gatherings and holiday work parties. Although it may be difficult to always make healthier choices during the holidays, try engaging in mindful eating.

Mindful eating can decrease stress hormones and promote self-compassion by reducing the negative judgment around food choices.

Be aware of what you are consuming (and how much) to help you make decisions that are consistent with your longer-term goals.

STAY ACTIVE

Physical activity can increase energy levels. Engaging in some activity most days can also support mental health.

Exercise can have a significant impact on your well-being by increasing serotonin and dopamine, two neurotransmitters that are important for a positive mood. It can also improve self-esteem, helping you tackle stressful situations and lowering your anxiety levels.

The holidays, however, can disrupt exercise routines, with fewer opportunities for longer workouts. Opt for brief (10 minute) and more frequent workouts (twice a day) to maintain the benefits that physical activity can have.

RESTORATIVE SOLITUDE

Burnout from childcare and eldercare is reported by almost 50 per cent of working mothers.

Finding some time for yourself can seem impossible, even though research demonstrates that spending some time on your own can help recharge your emotional and cognitive batteries. When preparing for busy holiday gatherings, spend some time away from everyone to feel refreshed and revitalized.

This can help calm your nervous system and recharge your mental capacity for the challenges ahead.

Although the optimal amount of alone time each person needs will vary, 15 minutes a day can be restorative. During this “me time,” choose activities that you look forward to, find meaning in and find satisfying (such as reading, knitting or going on a walk).

STRENGTHENING TIES

Approximately two million Canadian seniors aged 65 and older live alone, and almost 20 per cent feel lonely. Good relationships can increase our happiness, health and longevity, which makes the holidays a great opportunity to reconnect with loved ones.

Spending time with others can foster belonging and purpose, which in turn can reduce the body’s inflammation and illness risk.

Family dynamics, however, can be complex. Around 34 per cent of Canadians report some sort of family dispute. If relationships are strained, consider keeping the interactions brief.

If connecting with others isn’t possible, short conversations with strangers can also improve well-being. Striking up a conversation while waiting for your coffee order can help decrease loneliness and improve your mood.

MANAGE EXPECTATIONS

Holiday traditions and rituals can be important for our happiness and wellness. They provide a sense of belonging, comfort and joy.

Rituals can also provide a sense of control through predictable actions and behaviour, which in turn can help strengthen social bonds.

Consider creating new traditions that are consistent with your current situation. Be sure to manage your expectations for the holidays, however, as others may have different priorities.

By having a flexible mindset — the ability to adapt thinking and behaviour to new information or circumstances — you can reduce stress and decrease disappointment, allowing you to maintain a positive outlook.

» Joanna Pozzulo is chancellor’s professor in psychology, Carleton University. This column was originally published at The Conversation Canada: theconversation.com/ca.