The holidays can be the most wonderful time of the year. However, it is very common for sadness or feelings of depression to interrupt the season – even among individuals are who don’t usually get stressed or without experiencing any sort of personal loss. Rather, many report feeling worn out, tense or fragile.
“The holidays should be a reminder to slow down and take note of our internal world,” says John Mogerman, M.D., a psychiatrist at Henry Ford Health.
This season, consider taking steps to allow yourself to experience some peace by prioritizing your self-care practices.
Caring For Your Physical Health
The basics of good health can disappear at the end of the year. Poor eating habits, keeping odd hours and drinking too much all take their toll. While some flexibility to your regular routine can be okay, it is important to still include practices that are beneficial to your overall health. This includes:
- Eating balanced meals
- Staying hydrated
- Aiming for 7-9 hours of sleep each night
Behavioral Health Services
Focusing On What Is Important
So much of the end of the year is focused around getting together and socializing with family and friends. While it can be good to connect and catch up with loved ones, it can be easy to over-schedule and push yourself beyond your mental and physical limits.
“Think about what is most important to you during that holidays and let that be your focus for the season,” says Dr. Mogerman. “Resist the temptation to do it all or to pack it in because you think others want you to. Instead, give yourself permission to start new traditions or change plans if past celebrations don’t reflect what matters most.”
Healing Practices For Peace
“Practicing mindfulness is essential to cultivating a peaceful spirit,” says Dr. Mogerman. “When we set phones aside and find delight in being fully present for our loved ones, the holidays will feel like less of a blur or a burden. Rather, this time can become a sacred season of compassion and gratefulness again.”
This year, make mindfulness a top priority for helping you get through the holidays. Here, Dr. Mogerman provides some recommendations for helping you to feel more present when things get to be too much:
- Take in the little things. Observe the lights, scents and natural beauty of the season.
- Practice relaxed breathwork. Need a reset? Focus restorative deep breaths. Breathe in through your nose while counting to four and out through your mouth doing the same.
- Make time to meditate. Sit with yourself for a moment each day to quiet an anxious and overwhelmed mind. Consider apps like Calm or Waking Up for guided support.
- Be aware of the negativity you create. We often don’t realize how frequently we repeat negative messages to ourselves and one another. “Negative thoughts trigger automatic emotional reactions that can keep us in a state of high anxiety that can spiral down into depression,” says Dr. Mogerman. “If we can learn to quiet the inner dialogue, we can stop and begin to appreciate the many positives in our lives, such as friends and family and good health.”
The holidays are certainly a time for thanksgiving and gratitude, but also a time to reflect that we are part of a dynamic world in which our words and behaviors affect everyone around us. When you begin the holidays by showing yourself consideration through self-care, you open yourself to the possibility of lighter days, and you set an inspiring example for those around you.
Reviewed by Dr. John Mogerman, a psychiatrist who sees patients at Henry Ford Health for a range of behavioral health needs, including depression and anxiety, and provides training in the practice of mindfulness meditation.
