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The holiday season is often filled with food, family, and festive moments. But for many, it’s also a time that can feel stressful and overwhelming. In fact, 52% of Canadians experience anxiety, depression, or isolation during the holidays. Financial pressures, end-of-year work deadlines, complicated family dynamics, and loneliness are just some of the common stressors people face. It’s a reminder to approach this season with empathy—for ourselves and those around us.
1. Set healthy boundaries and clear expectations
The holiday season often brings expectations to spend time with family, friends, and coworkers, but not all interactions benefit your well-being. For some, certain gatherings or traditions can lead to stress, anxiety, or other negative emotions. If this resonates with you, it’s okay to acknowledge those feelings and take steps to protect your mental health. Setting clear boundaries—and communicating them early—can help you navigate the season more easily and intentionally.
Whether it’s a large family gathering, a Secret Santa exchange, or a work dinner, remind yourself: it’s perfectly fine to say no. Here are a few examples of how you can gently but firmly set boundaries:
By prioritizing your mental health and setting boundaries, you create space to enjoy the holidays in a way that aligns with your needs—without sacrificing your peace of mind.
2. Prioritize physical activity
As fun as it is to watch holiday movies all day long, keeping up with your physical activity is crucial during this time. Physical activity can help offset the effects of holiday food indulgence and help effectively regulate your blood sugar levels. Even if it’s just a daily walk, exercise stimulates the release of endorphins, which can improve mood, alleviate stress, and combat seasonal affective disorder. This is also a great time for outdoor activities such as skiing, snowboarding, and skating — you might even pick up a new skill.
3. Clean up your space
A cluttered environment can add to feelings of overwhelm, especially during the holidays when decorations, gifts, and family gatherings fill your space. The good news? You don’t have to tackle it all at once. Start small and build momentum:
- Clear off just one countertop
- Organize a single-drawer
- Let go of one item each day
- Fill a bag for donation
- Make it a team effort with a friend or family member
Even small steps can make a difference. Tidying up your surroundings can ease anxiety by giving you a sense of control, boost productivity by minimizing distractions, and support your physical health by reducing dust, germs, and allergens in your space.
4. Practice gratitude
It’s easy to get swept away by holiday to-do lists and celebrations. But taking a moment to pause and reflect on what you’re grateful for can bring clarity and joy to the season. Here are a few simple, heartfelt ways to express gratitude—you might already be practising some of these without even realizing it:
- Connecting with loved ones through shared activities
- Keeping a gratitude journal to capture small moments of joy
- Writing a thank-you note to someone who’s made a difference
- Sharing your appreciation during family meals
- Giving meaningful gifts that show thoughtfulness over cost
Focusing on the positive aspects of this time—like cherished connections or simple pleasures—can enhance your mood and help ease the stress that often accompanies the holidays.
5. Make time for yourself
Amid the hustle and bustle of the holiday season, it’s easy to put your own well-being on the back burner. But your happiness matters, too. After the festive dinners and family get-togethers, give yourself the gift of mental recovery. Whether it’s curling up with your favourite holiday movies, treating yourself to a soothing massage, or simply taking time to reflect and recharge, prioritize what brings you joy and calm. Clinically-proven practices like mindful breathing, gentle yoga, or a walk in nature can also help restore balance and keep you grounded during this busy time.
6. Get support when you need it
Prioritizing your mental health doesn’t just make the season easier – it makes it more enjoyable, too. If stress is creeping in, Dialogue’s mental health resources are here to guide you. With expert-backed tips and strategies, you’ll be prepared to manage your mental health before it feels overwhelming. And if you need extra support, Dialogue can connect you with a practitioner who can offer personalized care tailored to your needs.
Don’t have Dialogue access? Ask your employer about it. If you already do, get started on your mental health journey below.
