How to take care of your mental health during the holidays

Holidays can become an additional source of stress if we're not careful. This is true for everyone, but especially for people with mental health conditions. Breaking our routines can lead to stress, boredom, or feeling overwhelmed. The good news is that there are some things we can do to make sure our holidays help boost our emotional well-being.

1. Let's enjoy our free time.
   Regardless of where you want to travel, everyone wants to have time to do whatever they want during their vacation. But sometimes, we schedule so many activities that, far from relieving stress, we end up adding more. Therefore, we should allow ourselves to enjoy the little things (children, family, friends), disconnecting from work and our usual routines.
   It can be perfectly summarized by the Italian concept of dolce far niente , which favors doing nothing out of the ordinary. Let's encourage ourselves to disconnect from technology, to stop worrying about the future, or simply to rest. Science tells us that disconnecting from our daily tasks has many benefits for both mental and physical health.
2. Let's enjoy a healthy sleep schedule.
   With school closed, those of us with children often have longer nights. This doesn't mean a sleep schedule isn't necessary. As parents, we need to try to maintain a healthy and consistent sleep schedule for ourselves and our children, regardless of our work and school hours. It's recommended to sleep between 8 and 10 uninterrupted hours, as sleep hygiene is an essential component of our mental health.
3. Let's prioritize exercise.
   Regular exercise is an important part of health and mental well-being. During the summer months, it's easy to stay on the sofa and binge-watch the latest TV series, but sedentary activity can have negative consequences for our physical and mental health. Therefore, we should aim to dedicate 20 to 30 minutes each day to exercise, and we'll be surprised by the benefits we feel. Thanks to exercise, natural hormones are released that make us feel better and give a positive boost to our well-being. It helps us reduce stress and strengthen our immune system.
4. Let's eat healthy.
   The foods we eat have a direct impact on brain function and our mood. Diets high in refined sugar disrupt the body's insulin regulation and can lead to feelings of irritability and discomfort. A Mediterranean diet, balanced in nutrients and with five meals a day, nourishes the brain and promotes our overall well-being.
5. Let's make the most of our time in nature and outdoors.
   Studies have shown that contact with nature reduces stress, anxiety, and depression, and provides us with feelings of calm and well-being. During vacations, it's an ideal time to practice this, visiting parks, gardens, forests, or any place where we can connect with the natural environment.
   Feeling the sand beneath our feet, watching a sunset, or listening to the silence deep within a pine forest recharges our batteries. And not only that: the time we spend outdoors can also help foster a connection with our travel companions, provided everyone puts their mobile phones away.
6. Let's set healthy boundaries.
   One of the main reasons a vacation can be ruined is because we don't set boundaries. We need to be realistic about what we can and can't do. It's time to share tasks, lighten the load, and involve others in daily responsibilities. To do this, we need respectful and open communication within the family. This will improve family dynamics and reduce anxiety and discomfort during the vacation.
7. Let's make time to share.
   Spending time with the people we choose will give us the necessary respite and improve our mental health . Going for a walk, having dinner with friends, playing board games, or attending a cultural event with your group of friends can be very enriching experiences. Let's not forget that we are social beings who need to share emotions and experiences.
8. Let's face our feelings.
   With everything we're experiencing with the pandemic, it's perfectly normal to feel a bit more emotional. It's important to take some time to reflect on our emotions (whether it's sadness, anxiety, fear, or loneliness) and then begin to address them in the most effective way. Recent studies have shown that people who identify their emotions and take steps to process them have lower stress levels than those who avoid identifying their emotions. Therefore, let's not try to overlook or ignore them, no matter how uncomfortable they may be.
   Let's also communicate our feelings openly with our children. Let's talk to them about how they feel or what worries them. Let's be available during the holidays so they know we can help them if they need it. Mutual trust will increase.
9. Let us be grateful.
   Let's be grateful for the present moment and for the small things others do for us. This will increase our positive actions and thoughts. If we put pressure on ourselves by comparing ourselves to others, whether through social media or fictional series, let's do ourselves a favor and disconnect from these ingrained habits. We'll feel more grateful for what we have and share.
10. Let's relax our bodies and minds. Let's set aside time for ourselves .
    Deep breathing, yoga, or mindfulness meditation can be helpful during times when we feel overwhelmed. Spending 30 minutes on these practices can do wonders for our mental health during the holidays. Relaxation is any process that reduces the impact of stress on the mind and body. Simple relaxation techniques can help us manage stress. Perhaps it's a good time to download a mindfulness app or practice with what we see in yoga videos. Let's make sure we take a little time for ourselves. daily.