The holidays can be a time of celebration and togetherness, but they can also take a toll on your mental health. You may be struggling with too many obligations, pressure to host the perfect get-together, a difficult family situation, or financial worries. Whatever your stressors are, you’re not alone, and there are things you can do to make the holidays easier on yourself.

Holiday Stress and Depression Are Normal

Many people experience a decline in their mental health at this time of year. Those with existing mental illnesses are the most vulnerable.According to the National Alliance on Mental Illness, 64% of people with a mental health condition report their symptoms worsening. Depression statistics also indicate that this mental illness gets especially bad during the holiday season.

Stress is a significant trigger for mental health symptoms in everyone, regardless of our underlying struggles. A survey of American adults reported that 44% of people find the holidays stressful and 18%, extremely stressful.

Why Do the Holidays Provoke Anxiety?

The holidays stress people out for many reasons. Some are personal and unique to each of us. For instance, maybe you have a difficult aunt you only ever have to interact with at this time of year. Other factors are more general:

• Financial stress and overspending
• Finding the right gifts
• Busy schedules due to extra holiday-related obligations
• Social gatherings that make you uncomfortable
• Overindulging with food and alcohol

Coping With Holiday Stress

The best way to minimize stress during this time of year is to try and eliminate its causes. Of course, this isn’t entirely possible, but you can take some things off your plate. For instance, opt out of the office gift exchange or decline some of your party invitations if these obligations are weighing on you.

Meanwhile, learn how to cope with the things you can’t change to manage your anxiety for a more enjoyable holiday season:

• Set boundaries. Family stress and unwanted social obligations are common at this time of year. Prioritize your mental health by setting limits on what you tolerate. Say no to parties, walk out early if you need to, and avoid the people who cause you the most stress or discomfort.
• Make a plan. The anxiety of planning holiday activities is much more mild compared to what you’d experience with no plan. Set your schedule in advance so you know what to expect.
• Incorporate downtime. Your schedule should include some self-care. Make time for resting and doing what makes you feel happy.
• Use relaxation strategies. When you feel stress building, tryproven techniques for relaxation. Even if you only have a few minutes, a quick deep breathing exercise will help.
• Stay mindful. There’s no reason you can’t indulge a little during the holidays. However, constantly overeating or not making time for movement will only create more stress. Focus on balanced choices to feel better.

The Importance of Sleep

It’s easy to let sleep fall by the wayside with the busyness of the season. However, getting enough rest is one of the most important choices you can make for your health. Good sleep is crucial for managing stress, maintaining your energy, and keeping your mood positive and stable.

And yet, stress makes it more difficult to sleep, so what can you do? Well, you can start by addressing your anxious feelings during the day so that you feel calmer at bedtime. BetterSleep has several meditations created specifically for this, like our Resting Awareness for Stress practice. If you don’t have much time to spare, try out our One-Minute Grounding Meditation to center yourself before returning to your hectic schedule.

Taking some time to relax before bed is also very important. One way to do so is by incorporating mindfulness into your night routine. Visualization meditations are a great way to let go of the worries that plague you and escape to a more peaceful place so you can fall asleep.

Above all else, remember that your stress will pass, just like the season. In the meantime, try a few of our tips to chill out this winter. Happy holidays! We hope yours are filled with joy, laughter, love, and peace.