From festive movies and twinkly lights to gift giving and family time, there’s a lot to love about the holiday season. But even when it’s supposed to be the most wonderful time of the year, the realities of life don’t just stop during the last couple of months of the year. In fact, there are many stressors that can worsen during the holidays, hindering your ability to make the most of the season.

Many factors can take a toll on your mental health during the holiday season, including complicated family relationships, financial strain and overpacked schedules. They can cause or contribute to symptoms of anxiety, depression, or suicidal thoughts and behaviors.

By practicing calming strategies, you can reduce your distress so you can enjoy the holiday season while also learning how to improve your mental health for the new year. When you learn how to calm your mind, you’re able to have the emotional and mental capacity to enjoy quality time with your loved ones and the memories you’re making.

Here are five calming strategies for the holiday season, not only to get you through it but to enjoy it as much as possible:

• Listening to music 

Music is one of the hallmarks of the holiday season (pun intended). Even if listening to “Jingle Bells” for the millionth time doesn’t seem to help boost your mood or reduce your stress, listening to the music that you actually enjoy could still help. 

Listening to music, especially instrumental music or songs with a slow tempo, can help relax your mind and body. If you need a reset during a stressful time this holiday season, take a few minutes to get lost in the music. You could even make a playlist for yourself to help during future distress.

• 5-4-3-2-1 method

Grounding techniques refer to strategies that help you focus on the present moment as opposed to the anxious thoughts about an uncertain future or the overwhelming sadness about the past. A common grounding technique is called the 5-4-3-2-1 method. It helps you engage each of your senses, one at a time, to gain a sense of control over your thoughts and emotions.

It involves naming:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

• Deep breathing

If someone says “just breathe” when you’re feeling overwhelmed, it can worsen your negative thoughts by making you feel like they’re dismissing your valid emotions or like you’re being “dramatic.” But the truth is that there are breathing techniques that can calm down your racing thoughts during arguments with family over dinner or when you look at the costs of gifts.

Deep breathing, also known as belly breathing or diaphragmatic breathing, involves taking a deep breath through your nose until your abdomen expands and then breathing out slowly through your mouth.

• Guided imagery

We all need an escape every once in a while, especially when we’re at an uncomfortable family get-together or in a crowded store trying to get an air fryer for a sibling. When you can’t physically go to a specific peaceful place, like the beach or a garden, going to that place in your mind can have a similar effect. 

Guided imagery involves picturing yourself in a relaxing place to reduce stress. Try to find a quiet place for a moment where you can relax your body and slow down your breathing. Close your eyes and think of the place in your mind. You can involve all of your senses by trying to listen to the sound of the birds or picture yourself smelling the flowers.

• Drawing or coloring (festive or otherwise)

Creative hobbies are not only calming, but they’re also a way to help you express yourself and shift your focus onto a specific task during distressing times. Drawing, or even just sketching random patterns, can help relax your brain and distract it from the negativity. 

Coloring can help relax both your mind and body. Pick up a holiday-themed coloring book from the store, or you can print out pages at home. You can allow your mind to wander during the task, giving you the opportunity to acknowledge and process your thoughts without judgment.

When it seems like the season brings more distress than holiday cheer, it’s important to develop a toolbox of calming strategies that can help. A licensed clinical therapist can help you learn which coping strategies will work best for you, as well as work through the negativity that’s impacting the holidays. 

If you’re experiencing overwhelming mental health challenges even after the holiday lights are taken down, you may benefit from more intensive, structured support from one of Lightfully’s four levels of care:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Services (vPHP/vIOP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions