It's that time of year when we're faced with a whole lot of social activities, holiday preparations and the stresses of final school exams.
The festive season, while joyous, can also be a time of increased stress, financial pressures, late nights, indulgent foods and strained routines, with Australians reporting their highest levels of stress during this end-of-year period and 24% admitting to concerns about their mental health 1.
To help you easily navigate these busy few weeks, we've compiled a list of research-backed tips to help you find the balance you need to stay the course and still have fun!
Give yourself permission
Part of the pressure at this time of year comes from the expectations we put on ourselves and those we feel from others, whether you’re trying to keep the house spotless for guests or in charge of hosting Christmas lunch.
So, apart from getting enough sleep, eating well and practising known stress-relievers such as yoga or meditation, it's important we treat ourselves in the same way we would a friend.
Be the support you need and take the advice you'd give a loved one in the same circumstances.
Set boundaries
It's easy to become overwhelmed by social obligations and end-of-year commitments. Setting clear boundaries can help manage stress. Be selective about the events you attend and allocate time for self-care.
Use a planner or digital calendar to schedule your activities, ensuring you have space for relaxation and personal time.
Getting your 'to-do' list out of your brain and into a planner will remove some of the noise in your head and leave you the mental space to function more effectively.
Be as firm about booking these breaks as you are about attending the end-of-year school assembly or extended family BBQ, and remember that it's okay to say no. You don't have to do or attend everything.
Invest in creativity
Creative pursuits can be incredibly therapeutic. Activities like drawing, painting, writing, crafts or playing a musical instrument allow you to express yourself and take your mind off stressors.
Studies show that creative activities can enhance overall wellbeing and reduce stress 2.Doing so isn't an indulgence or a waste of time when there's so much else to do; it's an investment in you.
Connect with nature
Spending time outdoors for as little as 20 minutes has been shown to reduce stress by lowering cortisol levels and improving mood 3.
The Japanese refer to this as forest bathing, and research shows that it can take things down a notch 4.
Nature walks, beach visits, or even time in your garden, can all be beneficial. Try incorporating nature into your daily routine, even if it's just a short walk in a nearby park or grounding yourself by walking barefoot on grass.
Practice gratitude
Research suggests that cultivating gratitude can significantly impact your mental health for the better 5.
Keeping a gratitude journal, where you write down things you are thankful for daily, can help you shift your focus from negative to positive aspects of your life.
But if that's not your thing then a simple 'count your blessings' in the shower each morning or while you're waiting for the kettle to boil can help put worries into perspective.
Seek professional support
It's okay not to be okay - that's a crucial message for all of us to accept ourselves and pass onto others. Studies show that those who struggle to accept that they're not doing so well end up worse off than those who do 6.
If stress becomes overwhelming, seeking professional support can be a valuable step. Your GP or mental health professional can provide strategies and support tailored to your needs.
Services like Lifeline Australia and Beyond Blue offer resources and counselling for those experiencing high levels of stress or anxiety. Remember there's no shame in asking for help.
If you’re a new parent struggling with the expectations of silly season, The Gidget Foundation provides timely, appropriate and specialist support for new and expectant parents facing perinatal anxiety and depression. You can learn more about the Gidget Foundation and how they help new parents here.
References
1Psychological Health Care, Tips to keep yourself mentally healthy this 2022 Christmas Season, accessed 14 November 2024
2APA PsycNet, Everyday creative activity as a path to flourishing, accessed 14 November 2024
3Harvard Health Publishing, A 20-minute nature break relieves stress, accessed 14 November 2024
4Psychology Today, How forest bathing reduces stress and facilitates healing, accessed 14 November 2024
5Greater Good Science Center, Expanding the science and practice of gratitude, accessed 14 November 2024
6The Guardian, It’s OK to not be OK, accessed 14 November 2024
7VeryWellMind, 5 effects of stress on the brain, accessed 14 November 2024