The Most Wonderful Time of the Year?

We welcome Professor Catherine Sanderson as a guest blogger this week! Catherine is a G-W author for our Health Skills for Middle School and Health Skills for High School. Hear her tips for managing the holiday season—great reminders for both educators and students!

December is always a challenging month for me. As a professor, I spend a lot of the month giving exams and grading papers, which feels especially brutal since it is also my birthday month. (This year—as is often the case—I’m literally spending my birthday giving an exam.)

But I’m certainly not alone in finding December pretty stressful. A survey by the American Psychological Association revealed many people feel increased stress during the holiday season, from feeling pressure to find the perfect gifts to dreading conflict during family gatherings to worrying about spending too much money.

Rates of loneliness also increase this time of year. Constant reminders on social media of other people’s grand holiday celebrations can exacerbate feelings of social isolation.

December is also a time in which we especially miss people who are gone. Their absence makes holiday celebrations bittersweet (as I wrote about in this newsletter last December).

If you are struggling with trying to feel jolly this holiday season, here are a few science-based strategies for feeling better.

• First, limit how much time you spend on social media. Spending time on social media can exacerbate the holiday blues by highlighting other people’s festive celebrations. Researchers in one recent study found that reducing time spent on social media for even a single week led to reductions in symptoms of anxiety, depression, and insomnia.
  
  Find simple strategies for limiting social media use, such as keeping your phone out of sight (and hence out of mind), turning off notifications, and/or setting your phone to grayscale mode (my students’ favorite strategy).
  

• Second, move your body—every day. Exercise is one of the most effective strategies for combatting a bad mood and boosting mental health. And keep in mind that many different types of physical activity count as exercise, including running, yoga, biking, swimming, strength training, and playing tennis (or pickleball).
  
  Researchers in one study examined the link between steps taken each day and mental health using data from more than 96,000 people. People who walked at least 7,000 steps a day were less likely to experience symptoms of depression than those who walked fewer than 7,000 steps. But walking even as little as 1,000 steps a day led to some reductions in depression.
  

• Third, practice self-compassion. In other words, cut yourself some slack and don’t beat yourself up for feeling blue. People who have more self-compassion during difficult times show lower levels of anxiety and depression.
  
  Acknowledge that the holidays will be tough and that you’re doing as well as you can, even if that means skipping some (or all) traditions. I’m definitely struggling with the holiday blues this year, so here’s my own self-care practice: I gave myself permission to skip the holiday decorating (as I shared this week on Instagram).
  

If December is hard for you, remember that you are not alone. And I hope that one of these strategies makes this month a bit easier.

Now a simple question for you: If you’ve ever struggled with the holiday blues, what did you do to feel better? Please share in the comments on social media!

Interested in bringing science-based strategies like these into your health education courses? Catherine Sanderson, author of this blog, is also the author of G-W’s Health Skills for Middle School and Health Skills for High School, which provide health education knowledge that can contribute to a lifetime of wellness. Free Previews are available! Contact your local G-W Educational Consultant to learn more.

Photo Credits:
Thumbnail: Azurita/iStock.com
Image 1: Courtesy of Catherine Sanderson