November marks the beginning of the holiday season! Although the holidays are a time for celebration and togetherness, they can also bring challenges. For many, this can be the most difficult time of year. A 2021 NAMI survey also found that 3 in 5 Americans feel their mental health is negatively impacted by the holidays. If you find yourself feeling anxious during the holidays, you are certainly not alone. There are ways to prioritize mental health during this busy season. Here are some rituals for the mind and body that can have lasting benefits during the holidays and throughout the year.

1. Give Thanks

Practicing gratitude has been shown to have numerous health benefits, including lowering blood pressure, reducing depression, and improving quality of life. It’s not just a fleeting feeling but a behavior that can be practiced daily by expressing thanks and appreciation to others. This can help build connections and shift our focus from scarcity to abundance.

2. Foster Relationships

The holidays are a time to bring people together, providing a sense of companionship and belonging that many individuals, especially older adults, may be missing in their lives. Building and nurturing strong relationships is essential for overall health and well-being. If you know someone experiencing loneliness around the holiday season, there are things you can do to help ease those feelings.

3. Extend a Helping Hand

Giving back and helping others not only benefits the recipients but also brings health benefits to the giver. Making time or being available to help others throughout the year can provide ongoing support and opportunities for gratitude. Being the recipient of kindness definitely feels good and builds connection, but it’s our ability to give that might pack the greatest health benefits, according to an Ohio State University study.

4. Make Lunch Your Largest Meal

Research suggests that when we eat may be as important as what we eat. Consuming a larger meal earlier in the day, as is often done on Thanksgiving, allows for better calorie utilization and digestion, which can have long-term benefits for weight management, diabetes control, and overall health.

5. Move After Meals

 Incorporating physical activity into our daily routines is crucial for reducing the risk of various diseases. Thanksgiving provides an opportunity to start integrating movement into our day, whether it’s through a family game or a post-meal walk.

6. Leave Some Leftovers

Practicing portion control and saving leftovers can help prevent overeating and excessive calorie intake. It also allows us to enjoy the meal over multiple days, reducing food waste and promoting healthier eating habits.

 

Children can also feel the effects of holiday stress as changes in family routines and extra demands on time can be overwhelming for them. 

Here are seven ways to prevent and reduce holiday stress for children this season:

1. Manage your own stress.
2. As much as possible, keep routines the same.
3. Manage expectations.
4. Keep kids active.
5. Spend some time together.
6. Build some family holiday rituals if you don’t have them already.
7. Choose something to do as a family that helps others.

Activity for Children:                

References:

1. The Most Difficult Time of The Year: Mental Health During the Holidays | NAMI: National Alliance on Mental Illness 
2. Holiday 2021 Stress Report: Increase in Depression, Anxiety, & COVID-Related Stress
3. 7 ways to prevent holiday stress — for your children – Harvard Health 
4. 9 Keys to a Resilient Holiday – Psychology Today
5. 7 Holiday Mental Health Tips for Families – HealthyChildren.org 
6. Holiday Loneliness: Why It Happens and What to Do About It 
7. Giving social support to others may boost your health