8 tips for navigating the "holiday blues"
The holidays can be challenging for nearly everyone, filled with heightened expectations and seemingly nonstop activities. If you struggle with anxiety and depression, this time of year can be especially difficult. Try these tips from Dr. Murtuza Gunja, a Montage Medical Group psychiatrist, to help you maintain balance, reduce stress, and find joy in the season.
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Give yourself the gift of self-care.
Amid the gatherings, errands, and events, keep a daily routine that ensures time for regular sleep, meal, and exercise schedules. Consistency provides stability.
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Set realistic expectations.
Be honest with yourself about how much time, energy, and money you can comfortably give this season.
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Don’t overcommit.
It’s easy to say “yes” to every invitation, but doing too much can increase stress. Choose the activities and people that truly bring you comfort or joy.
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Manage financial stress.
Create a simple budget for gifts, gatherings, and giving — and stick to it. Personal, meaningful gestures can be the best gifts.
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Communicate boundaries.
Once you’ve set realistic expectations for yourself, sharing them with others can help them understand and respect your needs and limitations.
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Practice mindfulness and breathing exercises.
Take time for deep breathing, meditation, or whatever practices help calm your mind and ease tension. Don’t have a practice? Try 4-4-4-4 or box breathing: inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. Repeat.
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Acknowledge your feelings.
It’s OK not to feel joyful all the time. The social pressure to be happy can make things harder —give yourself permission to experience your emotions.
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Reach out for support.
If you need support, seek it. Connect with your therapist, doctor, or a trusted friend. Consider scheduling more frequent check-ins or appointments.
Following the tips that are right for you may make this holiday season less blue and more manageable.
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