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5 tips for a mentally healthy holiday season

Oliver Matejka
Oliver Matejka

15 January 2024

Navigating holiday season

Content

  • 1. Social Anxiety
  • 2. Sleeping
  • 3. Relationships (with others and yourself)
  • 4. Switching Off
  • 5. Nutrition

The year is nearly over – in just a few weeks we’ll welcome in the new year. But the upcoming festive season doesn’t spark joy for everyone. With what can feel like a whole season’s worth of events, projects, and socializing condensed into such a short space of time, it’s easy to see why.

If you find yourself searching for a little support over the next few weeks, this short guide may help. We’ve also suggested content you might find helpful if you have access to Unmind.

1. Social Anxiety

Worrying about social interactions is common, especially if we’re a little out of practice. Based on cognitive behavioral principles, our Social Anxiety Series contains powerful exercises for long-term change. For a little in-the-moment help, breathing exercises like Box Breathing can have a great impact on calming the nerves.

Explore > Search > Social Anxiety

Explore > Search > Box Breathing

Try this:

Taking a moment to consider the impact of social anxiety is a great first step. From here, you can identify key behaviors and set yourself goals for the future.

• What sort of things are you avoiding or not enjoying because of social anxiety?

• What opportunities have you missed out on, or may miss out on in the future?

2. Sleeping

A mix-up of your routine (or dropping it altogether), a different diet, or changes of scenery can all play a role in affecting your sleep. It’s not always given the attention it deserves, and sleep really is our superpower. Whether it’s calming Nightwaves sounds or Sleep Tales you prefer to drift off to, taking your mind elsewhere is a peaceful distraction to help you sleep soundly.

Explore > Sleep

Try this:

Avoid bad sleeping habits: limit caffeine in the afternoon, avoid daytime napping, limit or avoid screen time before bed, and set aside time to wind down in the evening.

3. Relationships (with others and yourself)

Spending a lot of time with family, friends, and colleagues can bring up difficult feelings at this time of the year. Both The Art of Listening and Better Communication Series lay out some useful tools for nurturing and fully engaging with these relationships.

If you’re spending a lot of time alone or feeling isolated at this time of year, try our Easing Loneliness Series with Guy Winch for some useful ways to enhance connections. And remember, there are many people who will be in the same situation – you’re not alone.

Explore > Search > Easing Loneliness

Try this:

Remember that listening is:

• Being fully present.

• Noticing tone of voice and body language.

• Responding mindfully.

Try putting these into practice with someone you speak to over the next few weeks.

4. Switching Off

Whether or not you have a few days away on annual leave, being able to switch off from your work life is essential to keeping your mind healthy and happy. Try our Switching Off Series for tips and exercises, and don’t forget to download the Unmind app on iOS or Android – so you don’t have to open your work laptop.

Explore > Search > Switching Off (7 sessions)

Try this:

Create a routine that signals the end of the working day. For example, try taking a walk, listening to your favorite podcast, or simply packing away your home office.

5. Nutrition

Food is a big part of festivities, and indulging once in a while is never a bad thing. But keeping our gut happy is key to providing the right environment for our mental well-being. If you’re looking for some inspiration on meals that are great for your mind, check out the Food to Boost Mood Series. If you’re going to be spending a lot of time in the kitchen, try our Mindful Cooking Tools, to promote a calm kitchen and food-savoring experience.

Explore > Search > Food to Boost Mood

Try this:

Keep that reusable bottle of water near. Staying hydrated plays an important role in aiding our digestion and promoting a good night’s sleep.

Remember, supporting your mind might just be the best gift you can give yourself this year.

If you need further support, you can find recommendations in the Help section of your Unmind app, or seek guidance from the below organizations.

Samaritans:

Australia, UK, US