Do you regularly see the downside of everything? Are you in a constant battle with negativity? You are not alone! Many people tend to have a negative bias, which means that they feel or notice negative things more frequently and intensely than positive things. For example, a person could experience a string of positive things and focus on the one negative thing to ruin their day. 

How Do You Stop Focusing On Negative Things?

As always, don’t be too hard on yourself. Everyone has the ability to think negatively at any time, but having self-compassion can help shift those negative thoughts in a more positive direction. Regulating your emotions after relishing in negativity for so long, however, can be a little difficult. It may take some time to shift your mindset into a more positive light. Over time, though, you can practice strategies and experience improvement in your mental outlook. Continue reading to learn more about them. 

Check Your Attribution Style

The world is not responsible for all of your woes, and the things you do actually matter in life. Mental health experts characterize this negative view as “external attribution.” Basically, this means that you have given up control of your own life, which will only make you feel worse in the long run. In order to get out of this mindset, think of things you do have control over. Every single person has control over some things in life, so identify what those things are for you and you may be able to get out of your own way. Not every bad thing in life is your fault, and you shouldn’t put yourself through that emotional stress!

Make Positive Concepts More Accessible 

The brain prefers to go with what is familiar, easier, and quicker because it requires less mental energy. In order to undo all the negativity that’s been intricately spun in your mind, you have to do your best to make positive concepts more familiar to the brain. One potential way to do this is to develop a positive word of the day, similar to an affirmation. You can also memorize a series of positive words every morning and ask yourself to recall them at night before bed. Although there is no research that necessarily identifies positive regions of the brain, strengthening the connections between positive concepts and your ability to generate positive thoughts and emotions can make it easier to repeat that habit. 

Generate Positivity With Your Imagination

If you struggle with negativity, you are probably an expert at imagining negative things. Forcing yourself to imagine positive things or images can change this pattern. It’s similar to the exercise of thinking of positive words, which we mentioned earlier. Give it a go and try imagining positive things, such as eating your favorite food, seeing your favorite person, or going to your favorite place. 

Practice Gratitude

There are many health benefits, both physical and mental, you reap when you practice daily gratitude. This is a practice that makes it easier to focus on the good things and accept the bad things as they are. In order to practice gratitude, try writing down things you are grateful for in a gratitude journal. These don’t have to be big or elaborate things, either. You can be grateful for having food in your fridge, a car that works without issues, or a beautiful partner in life. When you notice all of the good things you have in life, you can shift your focus away from negativity. 

Deconstruct Your Negativity

If you can deconstruct a sandwich to class it up, you can do the same with your negative thoughts. Whenever you encounter a bout of negativity, it is very easy to see the external causes of those emotions. Rarely do you recognize the internal causes, though. The fact of the matter is that your thoughts have just as much (potentially more) to do with your negativity than your situation. You create your own reality and in order to deconstruct how your thoughts fuel negativity, engage in the following self-reflections:

• Do you tend to think that everything will turn out terrible? 
• Do you devalue or ignore positive things that happen?
• Do you only notice the bad things without glancing at the good?

If you answered “yes” to any of those questions, try to shift your thoughts in ways that increase positivity. In order to do that, use the following questions to shift your focus away from the negative:

• How could the situation turn out better than expected?
• What are the positive components of this situation?
• What makes the positive things in this situation valuable?

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It’s no secret that cases of Alzheimer’s disease and dementia are on the rise. In fact, data from 2022 found that nearly 10% of American adults ages 65 and older have dementia. Another 22% experience mild cognitive impairment. An even more unsettling fact is that dementia cases are projected to double by the year 2060. That means that new dementia cases will rise to reach one million per year. 

Researchers note that the current lifetime risk of developing dementia after age 55 is 42%. Women face an even higher likelihood due to their longer life expectancy. Although aging is the dominant risk factor at the moment, health conditions including hypertension, poor mental health, obesity, and diabetes can contribute to the rising crisis. These projections are grim, but there are things you can do to delay, or at least reduce, your risk of developing dementia. A recent study, however, found that there is one promising solution to delaying the onset of dementia: staying socially engaged. 

Late-life Social Activity Could Delay Dementia Onset By Five Years

The recent study of conversation was published in Alzheimer’s & Dementia: The Journal of Alzheimer’s Association. It highlighted how frequent social interactions could help preserve cognitive health into old age. The study involved about 2,000 older adults for a period of nearly six to seven years. Researchers tracked their social engagement and cognitive status. 

The results indicated that those who were the most socially active delayed the onset of dementia by five years compared to those with minimal social interactions. Study authors also observed a lower risk of mild cognitive impairment, which is an early stage of memory decline. More specifically, study authors found that the participants who were more socially engaged had: 

• A 38% lower risk of developing dementia
• A 21% lower risk of mild cognitive impairment

These findings highlight the role that social connections play in maintaining brain health. More importantly, social connections may reduce the national burden of cognitive decline. 

How Does Socializing Benefit The Brain?

According to study authors, the mechanisms behind this brain boost are not fully understood yet. At the moment, researchers put forth the following theories:

• Stress reduction: Having positive social interactions on a regular basis can help reduce chronic stress, which can harm the brain. Lowering your stress levels can help protect the hippocampus, which is the region of the brain that is essential for memory.
• Cognitive stimulation: Social interaction not only provides mental challenges, but also diverse conversations that can promote new neural connections, a process called neurogenesis. This is integral to delaying the onset of dementia, considering that altered neurogenesis has been identified in Alzheimer’s and dementia patients. 
• Physical activity: More often than not, social interactions are typically coupled with some sort of movement. You may have a lunch date, which involves sitting, but you can take a walk or engage in a yoga class with a friend as well. Incorporating more movement into your social interactions can help protect against cognitive decline. 
• Hormonal balance: According to research, social engagement helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. This helps control stress responses and can influence overall brain health. 

What Can You Do?

If you want to stay socially engaged as you age, you don’t have to make tremendous alterations to your life. A few simple ideas can help foster new social connections, and a few examples are:

• Volunteer: Giving back to the community is a great way to meet new people in your community. Not only that, but it provides a sense of purpose!
• Keep learning: Perhaps there is something you want to learn, and your age shouldn’t stop you from doing that. Enroll in a course or attend a workshop that encourages learning and interaction. 
• Join a club: This could be a book club, gardening group, or local ceramics class. These classes  harbor people with shared interests, which usually ignite conversations and connections. 
• Stay physically active: It’s no secret that exercise offers brain-boosting benefits. Rather than just working out by yourself, though, health experts encourage you to take fitness classes or join a physically active group to get the social and physical benefits.

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Do you typically find yourself mindless scrolling through Instagram reels? Are you glued to your television binge-watching different shows and movies on a nightly basis? If you find that chunks of time are slipping away because of your screen addiction, you are not alone. Roughly 61% of people admit that they are addicted to digital screens and the internet. Worse than that, the constant connection to screens can take a toll on your mental health and overall quality of life. 

That’s where a digital detox comes into play. A digital detox can help relieve anxiety, improve self-esteem, and encourage more restful sleep. According to one survey, about one-fifth of people cited technology as a source of stress. About 43% of respondents checked their emails, messages, and social media constantly. Another study found that about 25% of smartphone owners between the ages of 18 and 44 don’t remember the last time their phone wasn’t within arm’s reach. 

Health experts note that heavy smartphone use can cause alterations in the brain. Every scroll, email check, or text message ping sends a dopamine rush to the same area of the brain that responds to addictive substances. If you feel like that describes you, a digital detox may be the right choice. Continue reading to learn how to do one.

Turn Off Your Push Notifications

Seeing constant updates about what is happening in the world can inform you of what is happening at all times. It can also be distracting, especially if you allow yourself to get interrupted throughout the day. You’re never truly focused if you are constantly distracted by notifications. One easy fix is to turn off as many notifications as you can live without. Consider muting group messages between friends that do not contain vital information, or turn off social media notifications. 

Put Away Your Phone During Mealtime

How often do you go out to eat and see people with gleaming smartphone lights directed back at their faces? According to research, having your phone on the table can reduce the quality of interactions, even if you don’t check it. What happens is that your brain is essentially waiting for the phone to light up, meaning you are not fully present in the conversation. The more energy you direct toward your device, the less energy you have to give to whoever is with you. 

Make Your Bedroom A Tech-Free Zone

Do you feel naked without your device in hand or next to you at all times? If you do, you need a digital detox. Now, most people use their phone as an alarm clock, so keeping it out of the bedroom may be an impossible feat. That said, if you take your phone to bed, it’s easy to start scrolling as soon as your head hits the pillow. Leave your phone on your nightstand, or in the drawer of your nightstand and invest in a simple alarm clock to avoid temptation. Screens also emit blue light, which can trick your brain into staying awake because it thinks that it’s daytime. 

Limit Yourself To One Screen At A Time

How often do you watch something and end up on your phone about 10 minutes or so into whatever you’re watching? Multitasking is not a bad thing, but multi-screening is. Make a habit of only looking at one screen at a time in order to help improve concentration. Plus, focusing on a movie with the family can lead to more enjoyment, which you may not otherwise experience if you checked Facebook 12 times while watching the movie. 

Convert To Black And White

We are not saying that you should revert back to the era before color television. What we are saying, though, is that smartphones are very alluring because of the vibrant colors and clarity. Many smartphones allow you to change the settings, allowing the phone to appear in grayscale. Removing vibrant colors may make your phone less pleasurable, which causes you to reduce overall screen time. 

Spring Clean Your Social Media Accounts

Research shows that the more time you spend on social media, the likelier you are to feel worse about yourself. In fact, one study found that the more time participants spent on Facebook, the poorer their mental health outcomes were. That isn’t surprising when you consider the fact that people only see a highly curated version of peoples’ and celebrities’ lives. Don’t allow social media to suck you into its vortex! You can spring clean your social media accounts by blocking, muting, unfollowing, or deleting people or things that do not bring joy or happiness into your life. You can use social media to inspire positivity!

It’s impossible to escape technology these days, but you can do things to limit your screen time. If you find yourself checking emails, texts, and social media too frequently, consider doing a digital detox. It may just help you improve sleep, posture, and self-esteem.

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It is very easy to put off tasks, especially if you don’t want to do them. You know you should get them out of the way, but the desire to do the opposite of that takes over. Perhaps this stems from your younger years, when you would put off school assignments to hang with friends or play video games. It’s possible that you still hang with friends and play video games to avoid certain tasks!

By definition, procrastination is choosing to delay something you need to do, even though waiting to do it negatively affects you in the long run. Mental health experts note that disengaging from the task boosts your morale immediately. You can think of procrastination like a Band-Aid because it is a temporary solution to a bigger problem. It removes any stress, fear, or anxiety, but just know that it is an emotional quick-fix that does not help you achieve your goals. 

If you want to reduce procrastination, you have to dial up helpful feelings and silence the challenging ones. Not only will this help increase your productivity, but it may also help improve self-esteem and feelings of accomplishment. 

Be Mindful Of Warning Signs

Becoming more mindfully aware can help you identify your procrastination tendencies or habits. For example, if you are doom-scrolling or impulse shopping instead of cleaning your kitchen, take note of what you are doing. Do you feel guilty for not focusing on your task? If yes, then you are procrastinating. Once you have the ability to recognize and name what is happening, you can respond and act without judgment. Researchers note that mindfulness tactics, such as acting with awareness and non-judgmentally, can help reduce anxiety and procrastination. 

Address It Head On

More often than not, stress and anxiety are to blame if you have difficulty starting a task. Stress can make it very difficult to prioritize and organize. That is why you may find it hard to make a decision on how to begin an email to a coworker or client some days. Your brain is jammed and it seems that there is no way out. According to one study that examined academic procrastination, students who struggled with regulating emotions were more likely to procrastinate, which only worsened their emotional state. If you can find ways to reduce stress, you will notice that your desire to procrastinate decreases and you experience emotional relief as a result.

Set Yourself Up For Success

It is difficult to do this if you procrastinate, since procrastination sets you up for a mild degree of failure. Just be sure that you avoid negative self-talk from the get go. If you approach a task and say things like, “This is the worst,” or, “I hate this,” then you will only increase stress. Be careful how you talk to yourself if you want to have a positive outcome. Instead, tell yourself that you are interested in the task at hand and that you have what it takes to get it done. If you approach your tasks in this way, you will be less likely to procrastinate, according to psychologists. 

Get Clarity

Did you know that ambiguity is the downfall of productivity? If you cannot break something down into smaller, more manageable tasks, consider getting more clarity on what steps you have to take to complete the project. One study found that those who did not know what to do were more likely to put off tasks. Mental health experts note that it is always beneficial to get clarity if you feel uncertain about something. Ask questions and do research, which can help you a great deal in a professional environment. If you and your colleagues understand what to do, you will reduce workplace procrastination. 

Find The Bigger Meaning

Putting off going to the gym? You’re less likely to do that if you believe that being more active will help benefit you later in life. Want to be able to play with your future grandkids? Want to stand from a seated position without assistance? Answering these questions can help you see beyond the immediate and connect you to the big picture. Find your purpose and direction in order to form a larger sense of meaning. One study looked at revenge sleep procrastination, which is when people put off going to sleep in order to enjoy extra downtime. They know that they won’t get enough sleep for the next day, but they stay up anyway. After four sessions of motivational interviewing, which is a form of short-term therapy to link behaviors and values, bedtime procrastination reduced significantly.

Don’t Forget About Self-Compassion

By definition, self-compassion is the act of shifting your thinking about yourself negatively to a way that is more balanced. Remind yourself that you are just human, which means that you, like everyone else, make mistakes and you are somewhat flawed. There is absolutely nothing wrong with that! Acknowledging this can help you manage your emotions in a healthier way, which can help you deal with your responsibilities, instead of avoiding them. Just remember that you should not be hard on yourself because that will only increase your desire to procrastinate.

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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Who is setting goals to get healthy in the upcoming year? Weight loss and eating better are two of the most popular New Year’s resolutions, most likely because people eat all sorts of sweets and treats during the holiday season. They want to hit the reset button on their health and get healthy. What does “getting healthy” actually mean, though? 

We believe that getting healthy applies to everything related to physical, mental, and emotional health. Improving your health can mean eating more balanced meals, getting therapy, establishing a better sleep schedule, etc. Having the right tools ahead of time can help better prepare you to take on the challenge when the New Year arrives. That’s where the tips in this article come in. If your resolution applies to any of the following ones, we hope the information is helpful to you. 

If Your Resolution Is To Start Moving

As busy as people are during the holidays, it’s very common to slow down during this time in regards to fitness. Since a lot of people have the resolution to start moving in the new year, they decide to let their workout regimen slide. You don’t have to be a pro athlete to benefit from exercise, though. Physical activity is beneficial for everyone, even 10 to 15 minutes of movement per day. You can start with a short walk on your lunch break, or a 20-minute yoga session when you get up in the morning. Cultivating patience and consistency will set you up for long-lasting success. 

If Your Resolution Is To Improve Mental Health

Committing to improve your mental health is a noble goal, one that can take a lot of work and determination. How you go about improving your mental health depends on your situation and if you currently deal with a mental health disorder. Mental health coaching may benefit one person, while therapy is the right path for someone else. A good therapist, however, can help you learn how to deal with stress, heal after the loss of a loved one, or manage symptoms of depression or anxiety. There are so many avenues to seek therapy, so don’t be afraid to explore them all, including the apps!

If Your Resolution Is To Prioritize Relationships

Looking to make more time for your partner in 2025? It could be as simple as talking to them more often. According to several studies, couples who spend more time talking to each other have a higher rate of relationship satisfaction. You can engage in a “listening night,” during which you each take about 10 to 15 minutes to talk while the other person listens. It can sometimes be difficult to find time to talk and listen, especially if you have kids. Sometimes, you need a little outside support in the form of a couples therapy section. There are many options, so don’t be afraid to explore what’s out there. 

If Your Resolution Is To Cook More

A lot of people cannot justify going to the grocery store, spending money on food, and then taking the time to cook. Given that there are so many meal service kits and food delivery apps, it’s common for people to order food a couple times per day. Cooking at home has been associated with better diet quality, though. The first step to cooking more is to delete your food delivery app(s). Additionally, do not accompany your desire to cook more at home with a highly restrictive diet. Your plan should be to build sustainable, long-lasting habits by emphasizing what you enjoy. Make it a point to include colorful fruits and vegetables, lean proteins, legumes, and whole grains in your diet to help nourish your body. Not only does this approach foster balance, but also consistency and satisfaction.

If Your Resolution Is To Grow Fresh Food

Gardening can have powerful effects on your mental health and overall mood. It can also provide a sense of purpose and is a relaxing hobby. Research shows that growing your own food can lead to an increase of nutrient-dense fruits and vegetables in your diet. The increased availability and emotional attachment to the plants, plus a sense of pride and accomplishment are just a few of the reasons for this. If the weather permits, we encourage you to garden outdoors, as being in the sun and can increase vitamin D absorption and improve overall well-being. Digging and raking can also restore dexterity and strength, while also providing aerobic benefits. Essentially, growing your own food is one of the coolest things you can do as a resolution. The success comes in the form of deliciousness!

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It’s that time of year again, when the holidays are in full swing and the end of the year is approaching. Before you get ahead of yourself, don’t start stressing about the new year. Enjoy the holidays, and then you can start to plan what you’ll do when January 1st approaches. 

A lot of people want to lose weight, eat better, and exercise regularly at the beginning of the year. Weight loss and diet resolutions always top the list, but seldom do people follow through with those goals. Gyms in January look a lot different than they do in March, specifically regarding crowds. The reason that many people give up on their resolutions is because the goals are too lofty, and there is no plan in place. To make “weight loss” your resolution is a nice idea, but there is no structure. Instead, it’s better to say, “I want to lose five pounds in January,” for example. 

The new year isn’t just about exercise and dieting, though. One of the best things to incorporate into your “new year new you” plan is self-care. One could argue that the new year is the perfect time to start fresh with self-care. Self-care is not just bubble baths and time spent reading in a nook. Those things fall into the self-care category, but there is a lot more you can do for your mental health. To prepare you for a successful January, we’ve outlined a list of self-care ideas you can do before the year ends. Let us know if you engage in them before the New Year!

Enjoy Those Holiday Treats

Yes, you should have your holiday cake, and eat it too! Be mindful about the treats you eat, focusing on thoroughly enjoying the couple that you looked forward to all year. You do not have to completely lose all self-control and abandon dietary restrictions, but you should allow yourself to enjoy the holidays without guilt. There is enough guilt to be had from family!

Get Your Home In Order

Holiday clutter is a real thing, and it only builds on any preexisting mess(es) you had in your home. There is no greater feeling than entering the new year with a clean and tidy home. Although cleaning can feel like a chore, it is actually a form of self-care. Even if the actual cleaning process is not enjoyable, the feeling of a clear space helps to boost your mood. That puts you in a great mental space to start the year off right.

Create A New Year Playlist

Listening to music is beneficial on so many levels. It can lift your spirits, amp you up, bring you down, and turn you inside out. Whether you need to pump yourself up or rest and recharge, music can benefit your situation. We recommend that you create a playlist of songs that get you pumped up and motivated to tackle your New Year’s resolutions.

Gratitude For The Year

It can be beneficial to reflect on the year and write down all the things you are grateful for. There is power in gratitude! Sure, there were most likely moments of negativity, stress, or other low points, but good things and highs also happened. Focus on being grateful and flood your mind with positivity. If this ends up being a practice that you enjoy, consider practicing daily gratitude, during which you write down a couple small things you are grateful for every day. 

Move For The Sake Of Movement

Exercise and self-care go hand in hand because you always tend to feel better when you move your body. You don’t have to push yourself to the point of throwing up; rather, a neighborhood walk, playing with your kids in the park, riding your bike, or jumping rope are all great forms of movement. Move your body because it deserves to move! Dance like nobody’s watching, as they say. Consider taking a new class, such as Zumba or Pilates. Find your groove and carry that motivation into the new year. 

Set Your Goals Or Make A Vision Board

This may not be useful for everyone, but it can be for those who love personal development. Spend a day mapping out your goals, hopes, and dreams before the start of the year. We do not recommend doing this once 2025 arrives. Planning out your goals can be very helpful to your future self. Additionally, nothing says self-care quite like planning out the goals you want to achieve or things to happen in the year to come.

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People love the holidays, but they can cause a lot of stress. From event planning to coordinating with family arrivals, the holidays demand emotional and mental energy, which can easily deplete. Not to mention, the energy one must exert to entertain can physically drain the body. What does that mean for a relationship at the end of the day?

It’s very common to have a relationship take a backseat to the rest of the goings-on during the holidays. One or both partners may not even classify the relationship as a priority. Additionally, one person in the relationship may gain more joy out of the holiday festivities, while the other person just grinds through them. It’s fine to avoid Christmas music in the car or conversing with specific family members, for example, but it’s not acceptable to neglect the relationship. It’s important to carve out time to nurture the relationship, focusing intently on each party. Learn how to do that during the holiday hustle and bustle with the following tips. 

Be Curious

When you’re busy, it’s quite common to be swept up by your own schedule. A busy schedule isn’t an excuse to avoid inquiring about your partner’s day or feelings, though. There isn’t a requirement to ask your partner about every single aspect of their day, but maintaining curiosity can help care for the flame in a relationship. You can always learn something new about your partner, especially if their environment or personality changes. A simple, “Tell me about the best and worst parts of your day,” can go a long way. Not only will you start up a conversation and learn more, but you’ll also maintain an intimate connection.

Skip Some Of The Parties

Some people live for holiday parties. From Thanksgiving to New Year’s, the invitations roll in and it can be overwhelming if you try to attend all of them. It’s quite common that one person in the relationship will get annoyed by all the socializing, so don’t overcommit and attend all of the parties. Talk to one another about the parties you really want to attend and the ones that you’d be happy to miss. Sometimes, avoiding the party and taking time for just the two of you is more beneficial. Consider dinner and a movie or simply spend the night at home and relax. 

Listening Dates

Speaking of spending the night at home, why not turn it into a listening date? Similar to being curious about your partner, sometimes it’s integral to just sit down and listen as intently as possible. Set a time and make sure you put away your phones, so as not to be distracted while the other person is talking. Don’t have the TV on, either! Look your partner in the eyes and listen quietly, allowing them to vent or simply tell you about their day. This exercise helps the person feel heard and it can actually strengthen your relationship. 

Create Boundaries With Family

Extended family coming and going throughout the holidays can take a toll on a relationship. Different family dynamics can press all sorts of buttons! No matter how healthy or dysfunctional the family is, it’s important to establish boundaries in order to avoid tension, stress, and hurt feelings. Have a conversation with your partner about being on the same team and make a plan together. You can decide what to do if certain issues come up. It’s impossible to predict what people are going to say, but you can have a plan to redirect the conversation away from polarizing topics. Lastly, each partner should communicate boundaries with their own families, so that that responsibility doesn’t fall on the other person. 

Have Fun

Carve out time for fun this holiday season because there are so many activities that can bring joy. One of the best ways to connect with a partner is through laughter, fun, and play. Head to an outdoor ice skating rink or consider a holiday lights tour. You can even go to a mini golf place! If you want to be more low key, you can stay at home and play some cards or walk through the neighborhood holding hands on a cold night. Remember, fun exists even in the most ordinary places. 

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The bright lights and holiday cheer may inspire joy and feelings of love for a lot of people, but not everyone. This time of year can bring about feelings of isolation, grief, loneliness, and sadness, especially for people with clinical or seasonal depression. 

Psychiatrists explain that depression can occur around the holidays for numerous reasons. The holidays increase thoughts of family, social engagement, and relationships. If there are issues within those dynamics in people’s lives, depression can rise to the surface. The holidays also tend to demand more family time than usual, which can be highly stressful for some people. Family events may cause old conflicts, emotions, or situations to arrive that can be very difficult to navigate. 

How To Manage Depression During The Holidays

For many people, the winter can trigger seasonal affective disorder, or seasonal depression. Unlike traditional depression, seasonal depression occurs in a seasonal pattern, typically worsening in darker fall and winter months. Practicing good self-care is essential year round, but it is extra important during the holidays. You can combat lack of energy, fatigue, and other symptoms with various coping strategies and self-care practices. Whatever the cause of your depression, we hope the following tips can help you cope.

Assess Your Relationships And Set Boundaries

Setting boundaries is a crucial element of self-care, especially for your emotional and mental health. The boundaries you set will depend on the different people in your life and the situations that you’ll encounter during the holidays. Maybe you limit the time you spend with certain people who cause you to feel negative emotions or heighten depressive symptoms. Establish boundaries for these people and set availability for them as well. Your time and mental health are paramount! If you struggle with setting boundaries, click here for some helpful tips. 

Create A Coping Sheet

A coping sheet is a list of your favorite activities that you can turn to when you feel down. Create your own coping sheet or develop one with your family members or therapist. Many coping sheets are filled with actions that can help manage depressive symptoms. Some popular things to include on your coping sheet are:

• Listening to music
• Painting 
• Meditating
• Singing
• Breathing techniques
• Positive self-talk
• Journaling
• Acupuncture

Get Outdoors And Stay Active

According to many studies, moving the body is one of the best ways to cope with depression, regardless of the season. One meta-analysis of 218 studies concluded that exercise is an effective way to manage depression. This was especially true for jogging, walking, strength training, and yoga. Exercise combined with psychotherapy proved to be the most effective way to experience depression relief. Researchers found that getting outside while engaging in exercise relieved depressive symptoms even more. Spending time in nature can help reduce risk of depression. One study found that time spent in green environments reduced the risk of anxiety and depression in the long run. Consider planning some fun, holiday outdoor activities. Go ice skating, snowboarding, sledding, or hiking, depending on where you live and what is available to you. 

Share How You Are Feeling With Loved Ones

During the holiday season, mental health experts recommend that you surround yourself with people you can rely on. These people can be family members or friends who can help you manage holiday depression. Reach out to people you trust and share how you are feeling. It’s impossible to know how friends or family will react, but the people who love you will be there for you no matter what. Confide in them about how you are feeling and they will most likely offer empathy, or share similar experiences that may help you feel less alone. Do not underestimate the power of community and love. People want to help, so just ask.

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The post 4 Ways To Cope With Depression During The Holidays appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

The holiday season can be very uplifting for a lot of people, but not everyone feels that way. It’s very common for stress to overwhelm the mind and body during this time of year. Perhaps the stress of finding the perfect gift for your loved ones proves too much. Hosting a large family gathering, or traveling to meet family can also induce a lot of stress. 

What Are Healthy Boundaries?

Mental health experts agree that setting clear boundaries can make a big difference in preserving your mental and emotional health. A healthy boundary can be defined as such: your list of what is okay and what is not okay. That means you have to clearly establish what you are comfortable with before encountering certain situations. Perhaps you are sober and attend a holiday party. Some friends or family members come and try to get you to drink, but you have to let them know that you are content without imbibing. Your uncle treats you like a child even though you are 40 years old. Whatever the case, you feel frustrated, and that is where healthy boundaries enter the equation. 

Define Priorities

Before you even think about setting boundaries, make sure you understand what your priorities are. Are there aspects of the holiday season that are meaningful to you? Is it important to spend time with immediate family, reconnect with old friends, or spend time alone? Make sure to understand your priorities, as that understanding will guide you to set boundaries that set you up for success. 

Communicate Openly

Do not be afraid to share your intentions and needs with people. If they truly care about you, then they will respect these boundaries because they are important to you. Honest conversations can prevent conflict and misunderstanding. In fact, your loved ones are more likely to respect your wishes if you explain where you are coming from and why these boundaries matter. 

Create A Budget

This is more of a personal boundary that can help you avoid stress regarding gift giving. Financial stress is very common during the holidays, as many people often spend beyond their means. Setting a budget for holiday spending can help you avoid financial stress. That means that you have to plan your budget for holiday gifts, travel, and entertainment expenses ahead of time. The most important thing: stick to that budget!

Politely Decline

You do not have to say yes to every single party invitation or holiday request that comes your way. There is great power in the ability to say no. You can politely decline when you need to, and remember that it is perfectly acceptable to do so. In fact, saying no to things is a great way to conserve your energy for things that matter the most. Whether you know it or not, saying know is a great way to practice self-care and set boundaries simultaneously. 

Prioritize Self-Care

Speaking of self-care, it is very easy to forget about yourself during the holidays. It is difficult to take care of yourself when there is so much to do. Find moments for yourself and do things you love during those moments. Go to the gym, watch a movie, read a book, meditate, or practice writing in a journal. Do not be afraid to recharge your batteries and show yourself love. Consider gifting yourself a massage or facial!

Congratulate Yourself

You stood your ground, you said no, you shared what mattered to you, and then some. Great job! Being vulnerable, honest, and respectful is not easy, but you did it! Sometimes, it takes a little force to establish boundaries, but people will respect them if they care about you. People may get upset at your boundaries, but don’t worry about that. Setting boundaries will help you feel more confident about setting new ones when the time comes. At that time, you’ll have the knowledge and power to set them even more clearly!

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