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December is National Stress-Free Holidays Month

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Gifting presence: Making time for self-care

The holiday season often comes wrapped in ribbons of joy—but also tangled in stress, unrealistic expectations and exhaustion. This year, focus on reducing seasonal stressors and prioritizing wellbeing, connection and quality time.

Slow down and approach the holidays with more heart and less hustle, remembering that the most valuable gift you can give is your full, present self.

Self-care is essential, not selfish

Too often, we put ourselves last on the to-do list. But remember, your emotional wellbeing is the foundation for being able to truly show up for those you love. Here are five simple ways to nurture yourself each day:

  1. Start each day with intention. Even 10 minutes of quiet can shift your energy.
  2. Say no, gracefully. Boundaries are a beautiful act of self-respect.
  3. Establish tech-free time. Be authentically there. Listen fully and laugh freely.
  4. Move your body mindfully. Stretch. Walk. Breathe.
  5. Rest unapologetically. Renewal comes through sleep, stillness and true downtime.

Choose peace over perfection

You don’t need a perfect dinner or fancy decorations to make the holidays special. Focus on connection, laughter and shared moments. Order takeout, wear comfy clothes and do what nourishes you, not what drains you. The holiday season can be joyful, but it can also bring stress. Here are some tips to help you enjoy a calmer, happier holiday:

  • Be realistic about what you can accomplish. Don’t aim for perfection; simplify and downsize wherever possible.
  • Avoid heavy debates. If someone brings up an uncomfortable topic, stay calm and politely change the subject.
  • Try new traditions. If old holiday rituals feel burdensome, experiment with new ways to celebrate.
  • Stay active. Physical activity is a strong stress reliever and helps burn extra holiday calories. Consider going for a walk before or after meals.
  • Moderate alcohol consumption. Alternate alcoholic drinks with water, or choose non-alcoholic beverages.
  • Take breaks during events. Step outside for a few minutes to reset if social situations feel stressful.

Working on emotional wellbeing

An important part of emotional wellbeing is being able to regulate our moods, thoughts, impulses and choices in
all kinds of situations. People with high emotional wellbeing actively manage their feelings when confronted with
change, uncertainty and even hardship.

To better control your emotions, try mindfulness techniques like meditation or deep breathing. When you experience
upsetting emotions, remind yourself to calm down, breathe and think clearly. Don’t react until you feel like you have
your emotions under control.

In a season full of noise, choose presence. Give yourself permission to rest, breathe and just be, so you can show up fully for the ones who matter most. Take care of yourself this season. You deserve a stress-free holiday!

Visit MagellanHealthcare.com/2025-Holidays for more information and helpful resources.



Holiday Stress Toolkit for Military Families

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Co-authored by Christi Garner, LMFT CYT

Stress around the holidays is a common experience. According to the American Psychological Association, 38% of adults report a significant increase in stress levels during the holidays. Military families may experience additional sources of stress related to the unique challenges of military life, including:

  • Deployment of the service member
  • Living far from hometowns or families
  • Being unable to take leave to travel to be with friends or family
  • Financial stress

Utilizing the self-care practices below, along with connecting with a Military and Family Life Counselor (MFLC), can provide much-needed support to service members and their families during the holiday season.

Tips for Navigating the Holidays During Deployment

Sometimes being with family is not possible during the holidays, even when the service member is not deployed. Feeling homesick or missing home during the holidays is very common. Here are some ways to connect with family and friends during deployment:

  • Communicate as much as possible; schedule time to connect and virtually exchange presents and stories.
  • Think of creative ways to continue family traditions during deployment—reenact them virtually or share through pictures.
  • To support children of deployed parents, consider facilitating activities through arts and crafts, such as creating a “feelings tree.”
  • Facilitate psychoeducation about mindfulness, which is linked to improve personal stress management.
  • Use the Chill Drills app from Military OneSource.

Tips for Handling Holiday Financial Stress

The holidays can be an especially expensive and demanding time. Here are some tips to consider to help plan for common financial pressures:

  • Set a S.M.A.R.T money goal—Write down your goal, and make sure it is Specific, Measurable, Attainable, Reasonable, and the Time you will complete it. This will help you get it accomplished.
  • For more help—Find a Personal Financial Counselor here.

Food Insecurity Resources

Many military families find it difficult to access healthy meals and maintain a high level of food security. Use these resources to connect with viable resources.

Tips for Holiday Stress Management

Resilience refers to the ability to handle stress when it arises and to protect oneself against future stress. Research has shown that there are many qualities that contribute to resilience, including social support, optimism, sense of humor, spirituality, self-esteem, and adaptability. Use the tips below to foster resilience in your life during the holidays.

Self-Care To Build Resilience

  • Self-care also means taking care of yourself. This means eating regular meals, getting enough sleep, caring for personal hygiene, and anything else that maintains good health.
  • Make self-care a priority. There will always be other things to do, but don’t let these interrupt the time you set aside for self-care. Self-care should be given the same importance as other responsibilities.
  • Make self-care a habit. Just like eating one apple doesn’t eliminate health problems, using self-care just once won’t have much effect on reducing stress. Choose activities that you can do often, and that you will stick with.
  • Unhealthy activities don’t count as self-care. Substance use, over-eating, and other unhealthy behaviors might hide stress temporarily, but they cause more problems in the long run.
  • A few minutes of self-care is better than no self-care. Set an alarm reminding you to take regular breaks, even if it’s just a walk around the block, or an uninterrupted snack. Oftentimes, stepping away will energize you to work more efficiently when you return.

Relaxation to Build Resilience

  • There are many ways to practice relaxation and help to regulate your parasympathetic nervous system. Some ideas: progressive muscle relaxation, meditation, deep breathing, being in nature.
  • Plan where relaxation can fit into a daily routine. It may help to set an alarm as a reminder or connect relaxation practice with another activity. For example, practicing deep breathing for 10 minutes before bed or after leaving work on the drive home or in the driveway before going inside.
  • Keep practicing even if the positive effects are small. The benefits of relaxation accumulate and grow with practice.
  • Relaxation techniques not only provide immediate stress relief, but the effects also generalize to other parts of life. This means the benefits of relaxation continue to be felt long after the exercise is complete. These techniques work best when done regularly and during times of calm, rather than exclusively when stress is at its peak.

Self-Regulation Resources

Military OneSource Recommended Wellness Apps

  • Mood Hacker—To help you improve your mood and enjoy life more, Military OneSource offers MoodHacker, a free resilience tool that lets you track, understand and improve how you’re feeling.
  • Breathe2Relax—Trains you on the “belly breathing” technique that has proven benefits for your overall mental health. Use the app’s breathing exercises to learn and practice on your own or as part of a stress management program supervised by your health care provider.
  • Chill Drills—Chill Drills is a free collection of simple audio mindfulness exercises to relax the body and mind.
  • Virtual Hope Box—The app contains simple tools to help users with coping, relaxation, distraction and positive thinking using personalized audio, video, pictures, games, mindfulness exercises, activity planning, inspirational quotes and coping statements.
  • Breathe, Think, Do: Sesame Street—Laugh and learn as you help a Sesame Street monster friend calm down and solve everyday challenges. This app helps your child learn Sesame’s Breathe, Think, Do strategy for problem solving.

Stress Relief Resources

Sources

  • Dunham, T. (2022). “When the Tinsel Gets Tangled: How to Cope with Holiday Stress.” DoD Psychological Center for Excellence, Health.mil.
  • Rice, V. J., Liu, B., Allison, S. C., & Schroeder, P. J. (2019). Mindfulness training offered in-person and in a virtual world—weekly self-reports of stress, energy, pain, and sleepiness among US military active duty and veteran personnel. Mindfulness,10, 1815-1827.
  • Grafton, E., Gillespie, B., & Henderson, S. (2010) Resilience: the power withing. Oncology Nursing forum (Vol. 37, No. 6, p. 698).
  • Rash, J. A., Matsuba, M. K., & Prkachin, K. M. (2011). Gratitude and well‐being: Who benefits the most from a gratitude intervention?. Applied Psychology: Health and Well-Being, 3(3), 350-369.
  • Esch, T., & Stefano, G. B. (2010). The neurobiology of stress management. Neuroendocrinology letters, 31(1), 19-39.

    Christi Garner, LMFT CYTChristi Garner, LMFT CYT, is a Learning & Development Director at Magellan Federal. Christi has served in the Military and Family Life Counseling (MFLC) program since 2016 in various roles, including CONUS and OCONUS MFLC, Regional Supervisor, and training coordinator. Prior to MFLC, Christi dedicated over 15 years as a trauma therapist, clinical trainer, and adjunct instructor. Christi is a military spouse who is passionate about helping other service members and families.



DocTalk: Dr. Candice Tate Shares Five Ways to Set Healthy Boundaries During the Holiday Season

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Walk into any store after Halloween and you more than likely will see the twinkle of holiday lights, trees, and decorations that quickly remind us that the Christmas season is upon us. For some, these reminders are a welcomed sight, and, for others, these reminders may trigger feelings of stress.

One way to help ease stress levels can be by setting healthy boundaries. Magellan Healthcare’s medical director Candice Tate, MD, MBA, shares advice on the importance of setting healthy boundaries during the holiday season.

Q: What are some factors that you feel are adding to stress this holiday season?

Dr. Tate: I think people are still trying to get that pre-pandemic holiday spirit back. People feel overworked and underpaid. Many stressors do not seem to have a deadline or an endpoint. This is also the time when people tend to mourn the loss of loved ones or feel emotional because they are unable to attend family gatherings.

Q: What are the steps to setting healthy boundaries during the holiday season?

Dr. Tate:

  1. What are your needs and/or what are your stressors? This first step is important because it is difficult for others to know what you need and what stresses you. This can be effective by focusing on your top five.
  2. You should expect resistance from others because your needs may conflict with their needs. This can be a challenging step in establishing boundaries for that reason. This is also challenging because you are imposing a change from past behavior.
  3. You must communicate the boundaries and any subsequent changes. This may result in uncomfortable discussions and possibly conflict, but this is a necessary step in establishing boundaries. This is important for the people who will be directly impacted by the changes.
  4. You must be consistent with the boundaries and hold yourself accountable. Others may intentionally or unintentionally challenge your new rules and habits. It is important to stand firm and remind others of what has been discussed. For this step, practice makes perfect. The longer you are consistent in reinforcing your boundaries, the more beneficial the boundaries will become.
  5. Be prepared to distance yourself if necessary. On occasion someone may wholly reject your boundaries and object to any change. That is okay for them to do, and it is okay for you to distance yourself from the person or the situation. The boundary has been created to provide you with peace of mind and protection.

Q: What are examples of healthy boundaries? Is this important for both adults and children? How so?

Dr. Tate: An example of a healthy boundary during the holidays is setting a budget. Many people are faced with financial challenges due to rising costs of food and gifts. Many people feel that their disposable income has decreased over the past few years. Setting a budget for holiday spending to include gifts, decor, travel, and entertainment is a form of a boundary. Overspending causes anxiety, depression, and relationship problems. A budget can be beneficial for an individual and/or a family. It can be shared electronically or on paper, and it can be discussed with significant others and children. This allows for spending a certain amount, managing expectations, sparking creativity, and establishing new standards for the holidays.

The holiday season is an optimal time to take a social media break as another example. Recent reports in the news highlight how social media harms teenagers and children. Not only is this information not new, but we also know that social media negatively affects adults too. This is an opportunity to disconnect from what others are doing (or pretending to do) and allows you the space to focus on your values and the needs of your family.

There is so much pressure for us to experience a certain type of holiday season that usually includes overspending, indulgence, and being happy about it. Establishing boundaries is an opportunity to show yourself and your children that you can create positive and meaningful memories by doing things that suit your family based on your means and your values.



Using One Word to Take a New Approach to Change in the New Year

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As we approach the holidays, our minds are filled with to-do lists of people to see, activities to participate in, and events to attend. It’s also a time that many begin thinking of changes they would like to make in the coming year. Sayings such as “New Year, New You” have become embedded in our lexicon, and making resolutions is an annual tradition even though most resolutions are not kept past the end of January (Statista, 2023). While keeping resolutions may not have a high success rate, there is still a way to incorporate change as we head into the new year.

The One Word concept is an alternative approach to making resolutions. Instead of creating a specific goal, you pick a word to focus on the entire year. The word then becomes a filter and guide, helping you to grow in unexpected ways throughout the year.

For example, if you would like to improve your financial stability, you may choose the word, Intention. From there, you would consider how to be intentional with your money and what steps you could take to improve your financial situation. Going deeper, you may start to think about how to be intentional in your daily decisions, the dreams you pursue, and the time you spend as it relates to the financial stability you want to achieve.

Choosing one word to focus on can guide every aspect of your life and because of its simplicity, it is much easier to stick with than a list of resolutions. According to Gordon, Britton, & Page, “One Word creates clarity, power, passion, and life-change. The simple power of One Word is that it impacts all six dimensions of your life – mental, physical, emotional, relational, spiritual, and financial” (Gordon, J., Britton, D., & Page, J., 2023).

For a successful One Word journey, follow these tips.

  • Begin by making a list of five to ten possible words.
  • Narrow your list to 3-5 words and look up the definitions, synonyms, and antonyms.
  • Give yourself about a week to think about the words.
  • Choose your word. One may seem to jump out at you, or one may seem to scream “not me”. Any word you choose has the capacity to help you grow if you focus on it for an entire year.
  • Make your word visible. Create a poster with your word, definition, and a quote, use the word as a screen saver, get a bracelet or key chain with your word, write it on post it notes, and/or write it in your planner every week.
  • Commit to journaling about your word at least once per week using online journal prompts. Focus on how you are implementing your word in your health, finances, spiritual journey, etc.
  • Share your journey with a trusted person to help you keep focused.
  • Remain open and curious about how your word can apply to every area of your life.
  • Write a beginning of the year reflection focusing on how you think your word will change you in different areas. Then write an end of the year summary about what actually happened.
  • Enjoy the journey!

Additional One Word resources: https://getoneword.com/ and https://myoneword.org/.



3 considerations for your mental health during the holidays

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We made it through Thanksgiving – hopefully emotionally unscathed. But for many, managing mental health during the holidays is not easy. Whether you deal with anxiety for months leading up to the holiday, your family is plagued with arguments or more subtle discomfort during get-togethers, and/or you are mourning the loss of a loved one and have an empty seat at the table – the holidays can be tough. In fact, in a 2021 survey, 44% of Americans said that preparing for the holidays is stressful and 39% said that family gatherings during the holidays are stressful.[1]

Holiday anxiety

Anxiety is defined by the National Institutes of Health as “a feeling of fear, dread, and uneasiness.”[2] And why might we feel anxious leading up to what one might consider a wonderous and magical occasion, such as Thanksgiving or a December holiday, with our family? The reasons are endless. It could be a difficult family member we are not looking forward to seeing. It could be that we are not feeling particularly good about ourselves and want to face others. Maybe we are hosting a holiday gathering and worried about getting everything done in time, how much everything will cost and whether everyone will have a good time.

We are barraged with media images of what the perfect holiday looks like, and we may sometimes feel pressure to be happy and festive and live up to expectations.

When we dread an upcoming holiday, it puts a damper on more than merely just that day or specific gathering, but the days, weeks, or even months leading up to it. It is almost like the reverse of excitement or anticipation. But whether we are excited or anxious about something, the actual event often does not live up to our expectations. In the case of holiday anxiety, if we can remember that it may actually end up being better than we think and simply try not to care as much, our anxiety time may be reduced. We can let go of others’ expectations of us and do what truly makes us happy.

Family arguments during the holidays

Yes, most families argue – even during the shiny holidays and behind the scenes of the happy pictures we post on social media. And just when our typical bickering was not enough, our country has become increasingly divided, and it has seeped into our very own families. There are things we can do to prevent the arguments and deal with them in a healthier way when they occur.

You have probably heard the phrase “communication is key.” A lot has changed over the past couple of years and continues to change at a rapid pace. We may think we know how a loved one would like to celebrate the holidays, for example. But their preferences, and our own, may have changed just like so much else has changed.

It’s a good idea to initiate respectful conversations – early in the holiday planning process – with our family and friends to understand where they are coming from on certain issues. It can be a way to identify the topics that should be off-limits during the upcoming holiday gathering and prevent arguments.

During these early conversations and when we’re all together for the holidays, our family members may inevitably do or say something that rubs us the wrong way. At that moment, our reaction will set the course for what comes next. As our feelings come together to form that reaction, why not assume goodwill and the best intentions of the offending person. It may be that their actions and comments reflect the way they feel about themselves and not the way they feel about you.

With so much to disagree about these days, there is also a lot we can agree on. Try to focus on the latter, agree to disagree when possible, and assume that others are coming from a place that is genuinely meaningful to them.

Grief and missing a loved one during the holidays

The pandemic has taken so much from us, including the lives of precious loved ones. The holidays have always been a difficult time to bear when we cannot share them with a lost family member or friend. During this holiday season, you can uphold and honor memories of those you have lost in many ways: Look through photographs of the person and reminisce about holidays of the past; do things you used to do with a lost loved one during the holidays, like cooking or baking a certain recipe, a craft, or decorating; and journaling or talking with others about your feelings.

It can be hard to move on without a person we love, but they would want you to be happy. We will always have their memories during the holidays and beyond, as we carry on with old and new traditions.

We can all agree that it has been another tough year. But we have endured, and it is time to let go of expectations and focus on our mental health during the holidays and how the holidays can be a time to do what makes us happy, spend quality time with those who are important to us and cherish the memories of those we have lost.

Visit MagellanHealthcare.com/Holidays for additional information and resources on holiday emotional wellbeing and how to find peace and moments of joy with family and friends this holiday season.

[1] Collage Group Holidays and Occasions Survey, May 2021

[2] https://medlineplus.gov/anxiety.html

Dr. Candice Tate

Candice Tate, MD, MBA, serves as a medical director at Magellan Healthcare. Dr. Tate’s treatment philosophy includes a strong physician-patient therapeutic alliance and safe, responsible medication management. Dr. Tate joined Magellan in 2017. She has years of experience in psychotropic medication management for a variety of psychiatric conditions in inpatient and outpatient settings. During her graduate medical training, Dr. Tate was extensively trained in psychodynamic psychotherapy and was supervised by experienced psychoanalysts. She is also familiar with cognitive-behavioral therapy (CBT), interpersonal therapy (IPT), and dialectical behavior therapy (DBT). Dr. Tate graduated from the University of Tennessee Medical School in Memphis and completed her graduate medical education in General Psychiatry at Northwestern University’s Feinberg School of Medicine in Chicago, IL. Dr. Tate is a board-certified psychiatrist by the American Board of Psychiatry and Neurology.



Coping with loss this holiday season

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Normal holiday stressors can be compounded when we miss someone we have lost or are impacted by other hardships. This year, the sense of loss – of a loved one, financial security and a sense of “normal” – has touched many of us due to the COVID-19 pandemic. As we’re making plans to celebrate the holidays in unprecedented times, let’s take a break with Magellan’s Dr. Shareh Ghani as he discusses ways to address feelings of loss, practice self-care and make the most of this holiday season.

Magellan: Dr. Ghani, thank you so much for being here with us to share your many years of expertise in helping patients with behavioral health needs. Our first question: Is it possible to enjoy the holidays when we are experiencing the pain of losing a loved one to COVID-19 or something else?

Dr. Ghani: Thank you for having me. The pandemic has taken a toll on our community as we have lost loved ones prematurely, and we continue to experience sustained emotional pressure as COVID continues to spread. It is vitally important that we celebrate the holidays, exchange gifts and cards, gather virtually, and celebrate life. Spreading love and joy in these trying times will bring much-needed respite to the brain and body and boost our immune systems.

Magellan: How can we overcome feelings of worry and anxiety due to a job loss or other financial insecurity during this holiday season?

Dr. Ghani: Losing a job obviously leads to worry, anxiety and even questioning one’s own competence. The pandemic has helped many people shift focus to the “must haves” and not worry about the “nice-to-have” luxuries in life. Some are paying more attention to their health and fitness, minimizing spend, and planning for the future. Having a good strategy will help reduce the anxiety of uncertainty. If need be, talk to a therapist.

Magellan: Do you have any tips for people experiencing distress over not being able to celebrate the holidays in the way they may have in the past?

Dr. Ghani: One needs to evaluate the reason why we are changing our lifestyle. Social distancing helps stop the spread of the virus. Those who take this threat to our lives lightly may experience distress. Understanding the gravity of the situation alleviates it. We are celebrating in smaller groups so we can defeat the virus and return to our old ways of celebrating holidays safely. Think of it as a form of delaying gratification for better outcomes.

Magellan: What is your general advice for anyone who is experiencing loss to feel better and be able to experience joy this holiday season?

Dr. Ghani: Losing loved ones is a part of our life cycle. Human beings are resilient beings. Remember – those that we have lost would have wanted us to be happy. We should think about the happy moments we shared with those that are not here today and celebrate life.

Magellan: Why is it important to practice self-care and be an advocate for one’s own mental health?

Dr. Ghani: Good eating habits and physical exercise are key to physical and emotional wellness. Sleeping at least eight hours a day, hydrating well and experiencing joy and happiness are also important. All these things help with mental health. Relationships, family, helping others and being grateful add to a joyous life experience.



Managing Your Diabetes Through the Holiday Season

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The holidays are an opportunity to gather with family and friends and are filled with endless quantities of sweets at school, work and home. But the celebration over food and eating during this season can be very tough, especially for those living with diabetes.

Before you decide to hide from family and friends, you should know that being diabetic doesn’t mean you have to give up your favorite holiday traditions. With a little planning and preparation you can make better choices this holiday season and still enjoy your favorite treats. Stay in control of your weight and glucose levels this holiday season by following these 10 easy tips.

Focus on the fun – The holidays are our opportunity to spend time with family and friends. Focus on some of the fun holiday rituals and traditions like tossing a football, trimming the tree or gathering with loved ones. Making a conscious effort to redirect your thoughts can make a big difference in the decisions you make.

Eat before the feast – Skipping a meal or snack earlier in the day to save calories for the big feast later on will make it much harder to control your blood glucose. People are more like to overeat when they are hungry.

Find treats that work – Look for treats to help you satisfy that craving to indulge over the holidays. Substituting sparkling water and tea in place of sugary soft drinks are ways to enjoy the holiday experience without adding a lot of calories. Consider seeds and nuts as they are a great source of protein and healthy fat.

Save calories for very special treats – Training yourself about what to indulge in and what to skip is a lot like effectively managing your money. Instead of eating the store-bought cookies, maybe hold out for the homemade treats that are special to you and your family.

Get back on track – Redirect your focus on the people around you, not the food. Try and incorporate some extra exercise that day, monitor your glucose levels and get right back on track the next day with your usual eating routine.

Reduce the fat – Reduce the fat and calories in the traditional recipes by using fat-free or low-fat milk and cheese. Trim meats before cooking and remove skin before eating. Cook meats on a rack so that the fat can slowly drip away. Many baking recipes can be adjusted by using applesauce in place of half the butter.

Go light on the gravy and sauces – You may not be able to control what’s being served during the holidays, but you can control what you put on it. Try limiting (or cutting out altogether) the less healthy sauces or gravies that are typically offered.

Stock your freezer with healthy meal options – Take a proactive approach several weeks ahead of time by cooking meals intended specifically for your freezer. And if you don’t have time to cook, purchase and store healthy frozen meals for your freezer. You’ll thank yourself later when you can pop one of those healthy meals in the oven and turn your attention to your holiday chores.

Drink in moderation – If you choose to drink alcohol, it is important to remember to eat something beforehand to prevent low blood glucose levels. Drinking alcoholic beverages can add a significant amount of calories to your holiday intake. Try limiting servings to one drink for ladies and two drinks for gentlemen, per occasion.

Stay active – Lack of physical activity is a major reason we have problems with weight and diabetes management over the holidays. Understanding that this is a busier time of year than normal, it is extra important to plan time each day for exercise. Consider a nice long walk about an hour after a holiday meal.

This holiday season is about celebrating and enjoying the people in your life. With some careful planning and smart choices, you can make sure that your holidays are both happy and healthy. Try to focus your energy on the people you love and not the food. Invest in yourself and your diabetes health this holiday season by being prepared and planning ahead. Happy Holidays!



Sanity Savers: Tips for managing holiday stress

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Holidays are meant to be a joyful time celebrating with family and friends, enjoying time off from work, and indulging in delicious meals. That said, it is also easy to get overwhelmed and anxious as you try to keep up with multiple demands on your personal, family and work life.

Try these sanity savers to help you find the right balance so you can focus on making positive memories this holiday season:

  • Keep it simple (and be realistic): Perfection is overrated. Don’t put pressure on yourself by committing to every party or making your own party a gala event. Focus on what makes the holidays special for you.
  • Set aside differences: Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion.
  • Stick to a budget: Before you start shopping for gifts, food, and decorations, decide how much money you can afford to spend. Don’t try to buy happiness with excessive gifts or lavish meals.
  • Plan ahead: Identify possible challenges that can trigger stress and develop an action plan to feel prepared to deal with them. Set specific days for shopping, cooking, traveling, visiting friends, and other activities.
  • Keep healthy habits: Don’t let the holidays become a free- for-all. Overindulgence only adds to your stress and guilt. Get plenty of sleep and make as much time for exercise as you can.
  • Take a breather: Pay attention to your own needs and feelings. Spend a little time by yourself if you can. Meditate, do some relaxation breathing, or go for a short walk.
  • Control the controllable: As families change and grow, traditions often do as well. Choose a few to hold on to, and be open to creating new ones and finding new ways to celebrate together.

Take steps to prevent stress and find peace and happiness this holiday season.