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Four self-care tips to help manage wintertime stress
It’s the most wonderful time of the year! Until it isn’t. As fun-filled and memorable as the holidays can be, there’s also the potential for stress and anxiety to creep in and overwhelm even the most cheerful.
Why might you feel this way? There are so many reasons, according to Jennifer Peter, PysD, senior director for Creighton’s Student Counseling Services and The VIP Center.
"Hormones and other chemicals in our body change during the winter with reduced sunlight and cold weather — and this happens (right as we put) all this pressure on ourselves to create the perfect holiday season," she said. "The most common thing we tend to attribute our stress to is the holidays, but there are more factors involved. Because of the busy-ness, we also sleep less, exercise less and change our diet.”
So, how do we prioritize our mental health during the holidays?
Creighton’s Student Counseling Services regularly shares self-care tools with students, especially this time of year. A few tips below might very well be helpful to you this month.
1. Set realistic expectations
In the holiday season, society paints a perfect picture of what it is supposed to look like. And we do that, too. We have an expectation of how things should go. But it’s fine if reality turns out differently.
“It's OK if you're not overloading everybody with gifts. It's OK if there's a party going on that you just don't have the energy to go to. And it's OK to say, I can't do this today,” Peter said. “It’s being aware of how you're feeling, how much are you putting on yourself. Is everything totally necessary? It’s OK to let go of a couple of those things.”
2. Take time for yourself
One of the messages that Peter and her team pass along to students — especially first-year students — between semesters: Prepare to set boundaries.
College students who’ve lived independently for the first time return home with different routines, and maybe different priorities. It’s helpful to communicate with parents and friends about that.
The advice applies to us all, Peter said.
“It’s important that you set boundaries for yourself and that you’re able to say ‘no’ to some things, so you can find balance,” Peter said. “So that you make sure to take the time that you need to take care of yourself, too. That’s true across the board.”
3. Maintain your healthy habits
Maybe you end up sleeping a little longer during Christmas break, or you find yourself snacking on some extra sweet treats, or you can't help but sit on the couch to watch a few more movies or sports on the TV. That’s OK. Just keep monitoring yourself.
“If you feel sluggish and if you feel heavy and if you feel tired, to me, that's a little more significant than the couple pounds we might put on during Christmas,” Peter said. “Because yes, we also should enjoy those things. But it's the balance. I think a lot of it just comes down to the balance and checking in with ourselves to see how we feel physically or emotionally.”
A few suggestions:
- Talk a morning walk. If it’s too cold, try an indoor exercise routine. Peter’s experimented with wall Pilates.
- Try a light box that imitates natural sunlight. “Research shows that they can have a similar effect on our brains and our bodies as sunlight, but talk to your doctor first," Peter said.
- Prioritize eating a healthy snack. Maybe eat one before your big holiday meal.
- Keep an eye on your screen time.
- Try to stay consistent with your sleep.
4. Talk to someone
It can be a professional counselor or therapist, if needed. But also, Peter said, it’s important to make a point to interact with friends and family. Even work colleagues.
Grab coffee. Get lunch. Maybe just a phone call.
“Being so busy, sometimes we lose track of the importance of just checking in on somebody or connecting in some way outside of the holiday ridiculousness and all the parties and gatherings,” Peter said. “So, make time to maintain those relationships, too. Just check in and say ‘hello.’”
