The holidays have arrived in earnest and amid the joy many people also experience an increase in stress and anxiety.
What is emotional or mental health?
Emotional or mental health refers to your overall psychological well-being. Having good mental health is not just the absence of mental health problems. It refers to the presence of positive characteristics. Not feeling bad is not the same as feeling good.
Although you may not necessarily have negative feelings, you still need to do things that make you feel positive in order to achieve mental and emotional health.
Individuals who are mentally and emotionally healthy possess:
- A sense of contentment
- The ability to confront stress and bounce back from adversity
- The flexibility to learn new things and adapt to change
- The ability to build and maintain relationships that are fulfilling
- A sense of meaning and purpose, in both their activities and their relationships
- The ability to find a balance between work and play, rest and activity, etc.
- A passion for life and the ability to laugh and have fun
- Self-confidence and high esteem
How can I take care of my mental health?
Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
Here are some self-care tips:
- Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
- Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being — for some, decreasing caffeine and alcohol consumption can be helpful.
- Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
- Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
- Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
- Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
- Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
- Stay connected. Reach out to friends or family members who can provide emotional support and practical help.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.
A summary of some final tips
As we move through this holiday season that can be stressful and tests our mental well being we can look at the following tips to help manage stress and enjoy the holiday season more fully. Remember, it’s OK to take care of yourself and find ways to relax and recharge during this busy (and often stressful) time of the year:
- Accept imperfection: Recognize that things may not always go as planned and that imperfection is healthy and normal.
- Don’t lose sight of what really counts: Focus on the good things in your life and find ways to make stressful moments pleasant.
- Practice mindfulness: Engage In mindful movement, such as walking, meditation, yoga or tai chi to reduce stress and improve overall well-being.
- Spend time outdoors: Connecting with nature can help you unwind and reduce holiday stress.
- Just remember to try to focus on positive, proactive approaches to help you cope with stress during (and after) the holidays.
Additional information
Access additional relevant information from the National Institutes of Health via their Wellness Toolkits atYour Healthiest Self: Wellness Toolkits | National Institutes of Health (NIH)
Check out the resource from Prevention magazine, on tips to relieve stress at prevention.com.
Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.
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