Best Practices for Decompressing Over the December Holiday Season

By Federico J. Quijada

The December holiday season is often seen as a time of joy and celebration, yet it can also bring significant stress due to heightened expectations, financial pressures, and social obligations. For IT professionals and others in high-stress industries, this period offers a crucial opportunity to decompress and recharge. Below, we explore evidence-based strategies to help you navigate the holiday season with mindfulness and balance.

1. Embrace Mindfulness Practices

Mindfulness techniques, such as meditation and deep breathing exercises, have been shown to reduce stress and enhance mental well-being. These practices encourage individuals to focus on the present moment without judgment, helping to alleviate anxiety caused by holiday pressures (Psychiatry.org, 2022). Incorporating daily mindfulness routines, such as mindful breathing or guided meditation, can create a sense of calm amidst the chaos.

2. Prioritize Self-Care

Self-care is essential for maintaining mental and physical health during the holidays. Engaging in activities that bring joy—such as reading, exercising, or spending time in nature—can help recharge your energy. Additionally, ensuring adequate sleep, eating a balanced diet, and staying hydrated are foundational self-care practices that support overall well-being (SAMHSA, 2024).

3. Manage Expectations

Unrealistic expectations about holiday gatherings or personal performance can exacerbate stress. Reflecting on past experiences to identify activities that were fulfilling versus draining can help you set realistic goals for the season. Learning to say "no" when necessary is also an important step toward maintaining balance (InStride Health, 2024).

4. Practice Gratitude

Gratitude has been linked to improved mental health and reduced stress levels. Keeping a gratitude journal or taking moments to reflect on positive experiences can shift your focus from stressors to sources of joy (Greater Good Science Center, 2022). This practice not only enhances your mood but also fosters a sense of contentment during the holidays.

5. Plan Ahead

Effective time management can significantly reduce holiday-related stress. Creating a schedule for shopping, social events, and personal downtime ensures that you have control over your commitments. Having a plan in place for moments of loneliness or sadness—such as calling a friend or engaging in a favorite activity—can also make challenging times more manageable (SAMHSA, 2024).

6. Limit Social Media Use

Social media can amplify feelings of inadequacy or FOMO (fear of missing out) during the holidays by presenting curated images of others' seemingly perfect celebrations. Limiting screen time and focusing on real-life connections can help mitigate these negative emotions (New York Times, 2022).

7. Connect with Community

If you are unable to spend time with family or close friends during the holidays, seeking out community groups or local events can provide a sense of belonging. Volunteering or participating in group activities can also foster connections and improve your mood (SAMHSA, 2024).

Conclusion

The holiday season presents both challenges and opportunities for personal growth and relaxation. By adopting strategies such as mindfulness, self-care, gratitude practices, and effective planning, you can decompress and make the most of this festive period. Remember that prioritizing your mental health is not just beneficial for the holidays but also sets the stage for a productive and fulfilling year ahead.

References

Greater Good Science Center. (2022, December 23). A few small ways to fight the holiday blues. https://greatergood.berkeley.edu/article/item/a_few_small_ways_to_fight_the_holiday_blues

InStride Health. (2024, September 19). Managing holiday stress: Strategies for cultivating calm and contentment. https://instride.health/resources/managing-holiday-stress-strategies-for-cultivating-calm-and-contentment

Psychiatry.org. (2022, December 1). Seven ways to cope with holiday stress. https://www.psychiatry.org/news-room/apa-blogs/seven-ways-to-cope-with-holiday-stress

Substance Abuse and Mental Health Services Administration (SAMHSA). (2024, August 11). Supporting your mental health during the holiday season. https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season

The New York Times. (2022, December 7). How to manage holiday stress and anxiety. https://www.nytimes.com/interactive/2022/12/07/well/mind/holiday-stress.html