The holidays are usually a time of celebration and happiness, but for many people they are also incredibly stressful. And if your anxiety is on the rise this December, you’re not alone.
Nearly half, 41%, of U.S. adults say their stress increases this time of year American Psychological Association. “I think it’s comforting to know that you’re not the only one feeling extremely stressed,” says happiness expert Jessica Weiss.
Weiss has spent more than a decade giving lectures and workshops on happiness in the workplace, including a TED talk titled “Luck: It’s an inside job.” Here are her tips for improving your mood this season.
1. Maintain social contacts
When feeling stressed, Weiss says “the most important thing is to stay social,” she says. In particular, try to “have some micro-moments of connection.”
These can take place with family and friends and don’t have to last too long. “I’m talking about 10 minutes,” she says. Ideally they will take place in person, but if they need to be done via phone call or text, that’s no problem either. Try to have at least two moments of connection per day.
“Even brief moments of positive interaction increase feelings of happiness and reduce stress,” she says.
2. Stick to your routine
Second, whatever the holidays bring in terms of a range of seasonal activities, “stick to your regular routines,” she says.
For Weiss, it’s exercise, but “maybe your normal routine is reading for half an hour in the morning,” she says. “Perhaps your normal routine is to do breathing exercises before you start your day. Maybe your normal routine involves relaxing with a hot bath.”
It’s especially important to continue doing everything you can to reduce stress. This “will make everything feel a lot more normal,” she says.
3. Say “no” when necessary
After all, it’s very easy to fill your schedule at this time of year, but you don’t have to say “yes” to every invitation. “Say no to anything that drains you,” says Weiss.
“There will be certain things that are important, right?” She says, maybe family reunions, for example. But she adds: “The non-essential things are the things you can say no to, and the litmus test is: What’s the worst that can happen if I say ‘no’ to that?”
When you realize it won’t have a major impact, that’s your chance to say no and reclaim the time.
Ultimately, Weiss believes that “sometimes less celebration means more joy.”
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