5 Ways to Stay Merry & Bright Despite the Winter Blues This Season :)

Although a break from our usual daunting responsibilities, to-do list tasks, and routine schedules can definitely be refreshing, I often wonder why we feel a break from our daily lives to enjoy ourselves is such a necessary escape to begin with! The holiday season is portrayed to be a time of gathering and joy, however for many of us, it can also bring about significant stress. We may feel the pressures of upkeeping traditions, expectations, financial burdens, family dynamics, and our own mental health needs. I truly believe each human being encompasses a fundamental need to decompress and an essential pursuit of peace and relaxation. Especially after experiencing trauma and high levels of stress. Have you found yourself feeling more overwhelmed or anxious during the holidaze as well? I am here to tell you; you are not alone, and hope does exist! There are mindful steps one can take to navigate through these challenging times.

Here are 5 simple yet effective ways to cope with stress this season:

1. Focus On Gratitude.

Cultivate an attitude of gratitude and practice mindful meditation to shift thoughts to positive perspectives while reducing stress. Begin with setting aside some time away from others to practice using my 'wise mind' and calm the nervous system, decrease thoughts, and stabilize emotions. Making a commitment to remain present more this year can help to identify what is important to me and help recognize why we can enjoy this time despite those negative intruding thoughts. Prioritizing mental and physical health by asking "What Am I Grateful For?" and "What Do I Need?", encourages healthy habits, and "checking in “before and after festivities to process such events.

How to incorporate gratitude practices:

• Write down a few things you are thankful for, manifest positive affirmations and say them aloud, create a gratitude journal (include drawings/art/pictures if you like), practice mindful meditation, or make a vision board to express emotions and goals.
• Simplify traditions and find joy in smaller gatherings rather than time-consuming tasks or events.
• Give Back. Volunteering and helping someone often achieve a sense of fulfillment and purpose for ourselves and others.
• Be Present. Try not to worry about what may happen next or what has happened in the past and focus on making the best of the present moments and actively engaging in activities.

2. Prioritize Self-Care.

During everything that needs to be done, it can be easy to forget and neglect your own well-being. Taking good care of oneself is necessary in managing stress and staying healthy during the winter/holiday season. As a self-care personal reminder, I often ask myself, "How will I be able to care for others if I am not well myself?" By nurturing your physical, emotional, and mental health needs, you can be better equipped to cope with and handle everyone's expectations-including your own.

How to incorporate self-care practices regularly:

• Set Health Goals. Establish and maintain a routine including eating regular meals, sleeping schedules, and exercise. Be mindful of the effects of substances within yourself and others (alcohol free activities versus adult-only events)
• Take Breaks. Schedule time to relax, recharge, and replenish your needs- even if it is just ten minutes of silence/soft music.
• Stay Active. Exercise, brisk walks, and yoga are proven stress relievers that can help clear your mind, calm your nerves, and boost your mood.
• Set Boundaries and Say No When Necessary. Burnout can result from overcompensating, overcommitting, and feeling as though everything (including ourselves) needs to be perfect.

3. Set Realistic Expectations.

It is important to remind ourselves, we are human and are not able to control all situations, the unpredictable or changing variables. Feeling overwhelmed with the expectation of perfection (be perfect gifts, meals, families, or events), leads to feelings of burnout or disappointment with ourselves and/or others. Focus on what truly matters and your core values rather than attempting to meet unrealistic or impossible standards. Ask yourself why are these times so important to me and those I may share it with, or why not?

How to set realistic expectations:

• Delegate Responsibilities. It is okay to ask for help and support from others. Try not to take on all tasks yourself and remember guests may be able to assist with event setup or take down or bring a dish as well.
• Set a limit on tasks. Slow down and take on chores one step at time. Only choose a few meaningful activities to attend and/or participate.

4. Practice Mindful Spending.

Between the cold weather, lack of sunlight and motivation, and financial strains of holiday shopping, feelings of anxiety and depression can significantly heighten and feel unmanageable. Be mindful of spending habits this year by setting a clear budget prior to the events to avoid overspending and its aftereffects.

How to manage holiday finances effectively:

• Make a 'gift list' and try to stick to it. Write down names, gift ideas, and price limits for everyone you would like to shop for.
• Explore alternatives to traditional gifts given in the past. Family heirlooms, homemade/personalized gifts, acts of service, thoughtful or gestures/cards are great meaningful gifts.
• Start shopping early to avoid the rush and compare prices. Last minute shopping often leads to overspending and feelings of panic.
• Use cash or debit cards while shopping, limiting credit card use is beneficial to avoid debt after the holidays.

5. Manage Family and Friend Dynamics

Gathering with family and friends can be exciting and anxiety provoking at the same time. Different opinions, experiences, tensions, and life stages can make connecting with one another stressful. Practice patience and give yourself grace if you feel alone or isolated during this time.  Focus on gratitude (positive not perfection) rather than comparisons. Be mindful if conflicts were to arise, you cannot control the actions or reactions of others, but you do have the power to control how you choose to respond.

How to manage family and friend dynamics:

• Set Boundaries. Think ahead of time about what you are and are not comfortable participating in or discussing. Try to respectfully and politely steer conversations away from sensitive or triggering topics to positive discussions
• Limit Your Time. Plan to make shorter visits with individuals or situations that are overwhelming, and schedule breaks from others to regroup yourself if necessary.
• Practice Empathy. Remind yourself that everyone is facing different challenges that may influence their behavior whether we are conscious of them or not.

In Conclusion...

We CAN enjoy the holidays despite the stressors that may arise each winter season! By focusing on gratitude, practicing mindfulness and self-care, setting realistic expectations, and navigating family dynamics appropriately you can find joy and peace during the holidays. Remind yourself of what is in and out of your control and that it is okay to take a break, value yourself, simplify your life/traditions, and celebrate in ways that are genuine and authentic to you. Give yourself the gifts of balance, grace, and self-compassion. Why? Because you have worked hard, endured much, and deserve it!