10 Ways to Beat the Holiday Blues
While the holiday season may be the most wonderful time of the year for some, for others it brings about additional stress and the blues. Many others feel let-down after the holidays and the short winter days can contribute to this feeling. Listed below are small steps that you can take to help get you feeling better and enjoying life again.
1. Practice mindful awareness. Take time to observe what is happening within your body and mind. Notice what thoughts are passing through your mind. Notice your body sensations (e.g. rapid heart rate, clenched teeth, shallow breathing). Notice any impulses you might have to react. Without trying to change anything, just observe. Once we have identified what is going on within us, we are able to choose how to respond with awareness.
2. Do something for yourself every day. Plan to take a walk, meditate for 10 minutes, read a book, listen to your favorite music or podcast, cook a new recipe, call a friend. Choose something you think you will enjoy doing, add it to your schedule, and do it!
3. Create a gratitude list. Especially when you are down and can’t stop thinking about the negative, take out a piece of paper and list 5 things you are grateful for in this moment. Keep a daily gratitude journal that you can refer back to and begin to see what really matters to you.
4. Plan to give. Volunteer at a soup kitchen or food bank, visit a hospital or assist with a toy drive. You will notice your spirits lift and may meet others who are similarly inclined.
5. Get active. Hit the gym, go for a bike ride, take a yoga class. Start small if needed. Make a bargain with yourself that you only have to exercise for 10 minutes and then you can stop. 10 minutes may be enough time to change your mindset and often, once you get going, you will want to do more!
6. Eat regular meals and get enough rest. While over-indulging on sweets and alcohol can be easy to do and may make you feel better in the short term, it will likely make you feel much worse later on. Keeping a balanced diet and getting enough sleep will help keep your mood and energy level stable.
7. Know your limits and stick to them. Don’t feel obligated to attend parties or family gatherings or provide ‘help’ to others if you think it will be too stressful for you. You have the right to say “No, thank you…Unfortunately, I cannot (attend/help) at this time.”
8. Re-think expectations and create new traditions. When you have lost a loved one or are alone, the holiday season, birthdays, and anniversary dates can be extra tough. Make sure you have realistic expectations and take time to grieve. You may think of a way to honor your missing loved one(s), share a favorite memory, or plan to travel and spend the extra tough times in a different location.
9. Plan ahead. Create a list of 3 goals. Break down each goal by adding 3 smaller steps you can start right away. Create an action plan to achieve each step. Be specific. Note: who, what, where, when, why, how. Review your goals regularly to assess progress and modify as needed.
10. Reach out for support. Phone or text a friend or family member, visit a local place of worship, attend a community gathering, or seek professional help.
