Let's Take Care Of That Holiday Stress: Part 2 - Managing Stress
Now that you know how to recognize when holiday stress is creeping in and impacting your mental health (see previous post), it’s time to pay close attention. Don’t wait long to address your needs, you deserve to feel better! Closely assess your current experience and create a plan to take care of yourself.
When Stress Becomes Something More
Your body and mind will always give you clues when stress crosses into more serious territory, such as anxiety or depression. Look out for:
Physiological Signs: Changes in sleep patterns, appetite, energy levels, or intimacy.
Psychological Changes: A shift to more pervasive symptoms—guilt, hopelessness, or recurring negative thoughts—signals a need for intervention. You might notice problems in concentration, focus, and memory.
Behavioral Indicators: Increased irritability, withdrawal, neglecting responsibilities, or thoughts of self-harm suggest the brain is struggling to regulate emotions effectively.
For those with underlying conditions, symptoms may intensify. For example, OCD might bring heightened compulsions, or bipolar disorder could cause increased mood swings.
Steps To Take
Understand Your Neurobiology
Your brain thrives on balance. Stress raises cortisol and adrenaline, which are helpful in bursts but harmful if sustained. Create moments of calm to regulate your nervous system.
Quick Reset: Practice deep, slow breathing to activate the parasympathetic nervous system (your body's natural calming mechanism). Try a deep breath through your nose, short pause, and a long extended exhale through your mouth. Take your time with this; the key is to avoid shallow and fast breaths (they make you more anxious!).
Reframe And Redirect
The prefrontal cortex (your brain's planning and reasoning center) thrives on focus and positivity.
Challenge unhelpful thoughts: Ask, "Is this thought 100% true?"
Redirect: Shift your focus to what you're grateful for or excited about this season.
Prioritize Rest And Recovery
Schedule breaks throughout your day, even if it's just sitting quietly for 5 minutes.
Unplug during rest: Your brain needs a sensory detox to recharge its decision-making and emotional centers. Challenge yourself to stay off screens for a few minutes during rest.
Engage In Movement
Physical activity releases endorphins and boosts dopamine, counteracting the effects of stress. Take a short walk, march in place, or stretch it out...even a few minutes of movement can help reset your mood.
Seek Connection And Support
The brain is wired for connection. Talking to a trusted friend, family member, or therapist can help shift your perspective and reduce feelings of isolation.
Therapy, counseling, or medication (if recommended) are tools to help, not a sign of weakness. These interventions can provide the structure and skills needed to reframe negative thoughts and build resilience.
Your Starting Point
Self-care is not selfish. It's foundational to being present and productive in all areas of your life. Take time to identify the people, activities, and habits that lift you up—and make them a priority. For example, schedule a workout like any other appointment with yourself and honor it without guilt.
This holiday season, remember: taking care of your mental health is in your control. There are many ways you can do this on your own! You can start now with one step, one habit, and one moment of self-care at a time.
Ready to start prioritizing your mental health this holiday season? Explore more tips and strategies on Instagram @the_mental_path or Youtube @TheMentalPath.