Written and medically reviewed by Dorcas Morak, Pharm.D
Stress can feel like just part of life, but knowing how much it affects your mind and body is essential. The holiday season can make it worse. Gift shopping, family gatherings, and work deadlines can pile up. Managing stress doesn’t have to be complicated. Here are some simple tips to protect your mental health and bring more holiday joy.
Why Your Mental Health Matters
Think of your mental health as the base of a house. It holds up everything else. When it’s strong, you can face daily challenges, stay close to loved ones, and reach your goals. But too much stress can weaken it. Anxiety, depression, poor sleep, and health problems can follow. One in four adults will suffer from a mental health disorder each year. Managing stress is vital to protecting your mental health.
What Stress Does to Your Body
A bit of stress now and then is normal. Chronic stress is different. When you’re stressed, your body releases hormones like cortisol and adrenaline. This "fight or flight" response is helpful if you’re in danger. But when stress is constant, it can lead to anxiety, sleep problems, and even stomach issues. Managing stress helps you stay healthy inside and out.
Tips to Manage Stress During the Holidays
1. Be Mindful Mindfulness means being present in the moment. It helps you notice your thoughts and feelings without judgment. To feel more grounded, try deep breathing, meditation, or yoga.
2. Get Active Exercise helps relieve stress, releases tension, and boosts mood. Aim for at least 30 minutes of activity most days. Go for a walk, dance, or try a workout you enjoy.
3. Sleep Well Stress can mess up your sleep, and lack of sleep can increase stress. Aim for 7–8 hours of rest per night. Create a relaxing bedtime routine without screens, calming music, or a warm bath. If you suffer from sleep issues, sometimes medications can help. For short-term relief, over-the-counter options like Banophen, Unisom, and Melatonin can be considered. For persistent sleep issues, it’s advisable to consult a healthcare provider, who can check for underlying conditions and may prescribe medications. These could include Benzodiazepines, such as Halcion (triazolam) and Restoril (temazepam); Z-drugs, like Ambien (zolpidem), Lunesta (eszopiclone), and Sonata (zaleplon); or Antidepressants, such as Silenor (doxepin).
4. Eat a Balanced Diet Healthy eating can lower stress. Eat fruits, vegetables, whole grains, and lean protein. While holiday treats are tempting, a balanced diet will help you feel better.
5. Stay Connected Talking to friends or family can ease your stress. Join a support group or meet with people who make you feel good. Sharing your worries can lift a weight off your shoulders.
6. Take “Me” Time Self-care is important. Take a break to do something you enjoy. Read a book, go for a walk, or watch a movie. Whatever helps you relax, make time for it.
7. Seek Help When Needed If stress feels too heavy, reach out for help. A mental health professional can guide you and create a plan to manage stress.
8. Take Vitamins and Supplements Incorporating vitamins and supplements can aid in managing stress. Consider including them as part of your stress management approach. Effective options include Rhodiola rosea, melatonin, magnesium, ashwagandha, L-theanine, B-complex vitamins, and vitamin D. Be sure to follow proper guidelines when choosing your vitamins and supplements.
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