Surviving the holiday season– Mental health in the 21st century

 No one can argue that the holiday season is a very stressful time of year. Pressure to shop, bake, and entertain puts added stress into an already stress-filled schedule. Family members forced to maintain close quarters for lengthy periods of time often end up in excess tension or heated arguments as old wounds and grudges begin to surface.

For years, science has documented the connection between a healthy mind and a healthy body. Healthy foods and exercise are not enough to keep you in the best of health. Emotional health and a positive outlook tip the scales in your favor—and keep you happy, too! Conversely, negative moods, stress, depression and anxiety can contribute to a malfunctioning immune system, diabetes, heart disease and cancer. Not only are we less apt to take care of ourselves when we are in a bad mood, depressed or anxious, these emotional states flood our bodies with stress hormones like adrenaline and cortisol which, in turn, reduce the efficiency of our immune system, causing it to underperform or overreact.

• According to Body and Soul magazine, one of the best things to do to brighten your mood and foster a positive mind-set is to do something for someone else. Volunteering, helping a neighbor, lending an ear or hand can make us feel needed and provide us with much-needed connection. One of the nice things about doing something for someone else is that often it costs only time, and gives us so much in return.

• Spend more time with friends, family or pets! Spending time with friends makes us feel connected and gives us a venue to share feelings and express grudges. Spending time with pets gives us time to stroke, hug and love something that loves us back unconditionally. Gathering with close family members encourages us to bond and build memories and enhances feelings of belonging and self-worth.

• Meditate or spend time outdoors. Take a 10-minute break from your day and sit or lie down in a quiet place and pay attention only to your breathing. In and out, in and out, bring your mind back to your breath whenever it wanders. With practice, this breath work meditation gets easier and easier. Prefer time outdoors? I know I do. Make time everyday to spend quiet time outside. Take a walk, hike or run, and take in the sights and sounds around you. I particularly like sunrise and sunset: these are the times that nature is most active. By focusing on my breath and the sounds of the birds around me I get a feeling of peace and calm that prepares me for my day. A brief daily meditation or walk does big things to de-stress and boost health!  

• Focus on what you DO have. It is so easy to get caught up in the state of the economy, healthcare and negative banter. But if we each think about it, we all have so much to be grateful and happy about. Take time daily to notice and appreciate these things. Good health, a roof over our head, a safe car to drive—it may sound trivial, but many people do not have these! Do you have a friend you can talk to? A sibling or relative that can you can relate to? Do you have a refrigerator with enough food to feed your family? Do you have a job? How about a winter coat and hat? Foster the ability to find good in your life. Stop and smell the roses, or coffee, or pine trees. Notice the good all around you.

I hope these things add more joy and peace to your lives. It is my wish that your holidays are filled with these things. Good health is something to treasure. Good mental health is something to foster and nurture. Express gratitude. Know joy. Learn patience. Appreciate simplicity. Show love.

Blessings,

Diane