‘Tis the season to be jolly, yet many of us find the festive period a stressful time. With this in mind, we’re sharing our top tips for maintaining your mental wellbeing this Christmas.
- Wrap up warm for a wintery walk
Research shows that increasing your physical activity can help prevent mental health problems. In an analysis of several studies, people who had higher levels of activity were less likely to develop depression. There is also some evidence to suggest that not getting enough vitamin D could be linked with depression. In the wintery months it can be hard to get as much of the sunshine vitamin as we need. So this Christmas, to counteract the short days and boost your activity, why not wrap up warm and head out for a Christmas or Boxing Day walk with your family bubble. Or, if some quiet time taking the dog for a walk or going for a run helps your mood, make sure you find time to stick to your usual routine during the holiday period.
- Stick to good sleep habits
It can be tempting to relax your usual sleep routine in the holidays; lying-in late or staying up to watch a Christmas film. But a regular sleep pattern is important for maintaining your mental health. Not getting enough sleep can lead to increased activity in the part of the brain that controls our stress response – the amygdala. Try to keep a good sleep routine going if you can. If Christmas is stressful and you are struggling to sleep, a mindful meditation app or gentle exercise like yoga might help.
- Embrace the Brussels sprouts!
OK, so we’re not suggesting that sprouts alone can maintain mental wellbeing. But did you know that, as part of a balanced Christmas dinner, they could help keep your mood stable? Studies have shown that highly fluctuating blood sugar levels can exacerbate symptoms of depression and anxiety. A traditional Christmas dinner usually contains great sources of healthy protein and plenty of complex carbohydrates that can keep blood sugar steady. Of course, Christmas is a time for treats, too. But ensuring you eat three nutritious meals a day will avoid sugar spikes that can influence mood.
- Keep tabs on your drinking
Alcohol affects many of the communication pathways in our brain and affects mental health in several ways. Although a festive drink might help you to relax and enjoy the season, overdoing the alcohol can increase anxiety and depression, and worsen other mental health problems. So why not try some other options: a warming hot chocolate after your walk? Or a merry mocktail? As many people choose not to drink alcohol these days, there’s a much wider variety of non-alcoholic party drinks to choose from. If you think you might use alcohol to relieve stress this Christmas, it might be worth putting in place some alternative strategies: such as distracting yourself with a family game or quiz or taking time out to do relaxation or breathing exercises.
- Practice acts of kindness
Christmas is the season of giving – and science shows that giving makes you feel good! In a recent review of positive psychology interventions – i.e. treatments that aim to make you feel happier – the one that was most effective was the act of giving to others. Other studies have shown that acts of kindness can help you feel less socially anxious – a good strategy during the festive season. So, whether it’s posting a Christmas card to someone in your street, fixing a drink for someone, or the act of carefully wrapping gifts for your loved ones, altruism towards others literally makes the reward centres of your brain light up, lifting your mood.
- Sing some Christmas carols
Warm up your vocal cords, because singing is another way you can boost your mental health this Christmas. Research has shown that group singing can improve clinical symptoms for people with a variety of mental health problems. And although we might not be allowed to have the usual carol concerts this year, why not gather with your neighbours in the front garden, socially distanced of course, and share some Christmas cheer. It’s the perfect excuse to sing along to some festive tunes.
We wish you all a happy and healthy festive period and New Year.
