Hello,
My name is Yvette and welcome to this 9 evidence-based tips for enhancing mental health during the holiday session.
Please keep a journal at hand so that you can write and otherwise you can set intentions in your mind.
So I'm going to share 9 evidence-based tips to help you deal with your mental health during the holidays.
And the first one I would like to get started with is gratitude.
Where we begin by taking a deep breath in and out.
And let's reflect on what we're grateful for right now.
It can be small things like a warm drink or seeing more people during the holidays if you like the holidays.
Or if you have a roof over your head.
So I invite you to think and write 3 things you're grateful for today.
Because according to,
And sorry if I mispronounce the names,
Emmons and McCulloch in 2003,
Counting blessings versus burdens really helps with your mental health.
And I have another tip for you and that is to practice mindful breathing.
According to Kabat-Zinn in 1990,
In their full Catastrophic Living article,
They found that practicing mindful breathing is beneficial for your mental health.
And I would like to try a box breathing exercise and the 4-7-8 breathing technique,
Which is personally my favorite.
So we're going to do a box breathing where you visualize a box,
And for every breath it's like 4 seconds.
So breathing in for 4,
Holding it for 4,
Breathing out for 4,
And then holding it again for 4.
I am going to breathe with you,
But I'm mostly going to count.
And you can join me by breathing in for 1,
2,
3,
4,
Hold it,
2,
3,
4,
And out,
2,
3,
4,
And hold it,
2,
3,
4.
How was that?
Maybe I went a little bit fast,
But I will give you a moment to try the breathing,
The 4 box breathing technique again.
And let's continue with the 4-7-8 breath,
Where you breathe in for 4,
You hold it for 7,
And you breathe out slowly for 8.
So breathing in for 4,
2,
3,
4,
Hold it,
2,
3,
4,
5,
6,
7,
And out,
2,
3,
4,
5,
6,
7,
8.
And let me join you for the next,
Breathing in,
Hold it,
And out.
One more,
Breathing in,
Hold,
And out.
And the third tip is to set realistic expectations.
So imagine releasing the pressure of perfection,
And remind yourself that it's okay to set boundaries and say no during the holidays.
Flat and colleagues in 2002,
They found that showing and setting realistic expectations helps to reduce holiday related stress and improve emotional well-being.
So can you write down,
I will give you a couple of minutes,
Or think about what your realistic expectations are.
And I have another tip,
The fourth one,
Is to limit social media or any other exposure which can trigger or harm you.
Primark and colleagues in 2017,
They found that excessive social media use,
Especially during the holidays,
Can lead to feelings of loneliness,
Anxiety,
Depression.
Because people compare themselves to these seemingly perfect celebrations.
And research has indicated by Primark that reducing social media use can improve mood and reduce symptoms of depression.
So I would like you to take a moment to reflect on how social media impacts you.
Try to notice if any thoughts arise.
And if it's helpful for you,
You might also want to write down some boundaries around social media use during the holidays.
So my example is,
I am going to go on Insight Timer every day during the holidays and listen to my 40 day focus challenge.
I made a playlist,
You can find it on Insight Timer.
You can,
By the way,
Also find a 10 day procrastination list.
And I'm going to do that instead of TikTok.
Another evidence-based tip is to engage in physical activity.
So for example,
And I really cannot pronounce this name,
Blumenthal in 1990,
In their effects of exercise training,
They found that it of course improves mood and reduces anxiety to the release of endorphins.
So I would invite you to think about what you're going to do during the holidays regarding physical activity.
For example,
I made the intention already a week ago that between my clients,
I'm going to do,
And not all my clients,
But once a day,
I'm going to do yoga stretches for 50 minutes and I already feel the benefits.
And for my sixth evidence-based tips,
I would like to quote one of my favorite authors,
Of course,
Kirsten Neff in 2003,
To practice self-compassion towards yourself.
So please place your hands on your arms,
Give yourself a hug and say out loud with me,
I am doing my best.
I am enough.
I am doing my best.
I am enough.
Other people feel like me.
Other people feel like me.
Breathe in and let go.
And for my seventh tip is to seek social support.
Cohen and Willis in 1985,
They found that being around supportive friends and family can buffer against stress and improve mood during challenging times.
And of course,
Some people feel obligated to spend Christmas with certain people like a mother-in-law or they don't want to celebrate it with.
But can you consider reaching out to someone during those times who brings you comfort?
Can you listen to the music and take a deep breath in?
And can you visualize a moment of connection with that person,
Even if it's just in your mind?
And feel the warmth and the support of a loving relationship.
You probably need around that time.
Breathe in.
And I'm inviting you to hug yourself again.
And think about how having social support can help you during the holidays.
And you can breathe that in and let it go again.
I always have my,
I call them podcast girlies,
Where I can leave a voice note even when I'm struggling.
For example,
When I'm with my family-in-laws and I can just step outside,
Leave a voice note,
Keep in check.
And I'm not saying,
By the way,
That I'm not liking some people,
But sometimes you need that support.
So on to the eighth tip,
And that's to prioritize rest and sleep.
So Walker in 2017 in their Why We Sleep,
Of course they found that adequate sleep improves mood,
Cognitive function and stress management.
Now,
I find this always like a stupid tip to give because it's so obvious.
And I remember nurses telling me when my son was in the hospital that I should sleep and rest.
And trust me,
I tried,
But I couldn't.
But someone once gave me advice that even if you lay down sometimes,
You can rest.
And if you allow yourself to take a bath,
Take a shower,
That's also rest.
If you allow yourself to read a book and lie down,
That's also resting.
Hopefully that helps.
Because when you find yourself energy drained during the holidays,
You might also want to step outside,
Have a breathing bathroom break.
So please think about how you can prioritize rest and sleep and write it down.
And for the ninth tip,
That's actually to volunteer or try to give back.
So Schwartz and Sander in 1999 in their Helping Others Helps Oneself,
They found that helping others can foster a sense of purpose,
Improve your mood.
So this can be,
For example,
Volunteering at a local shelter,
Donate to a cause you care about or offer to help a neighbor in need.
And I know that I did some volunteer work at Christmas and those were one of my fondest memories.
So please think and write and share about what you,
For example,
Want to do to volunteer or give back.
And with that I would like to close this talk-slash-meditation-slash-nine-tips-slash-exercises by please listening to the singing bowl and taking a deep breath in through the nose and out through the mouth.
And my apologies,
You might hear some fireworks in the background.
That's the Netherlands for you.
But I hope you can do something with these nine tips.
To repeat myself,
Volunteering or giving back,
Prioritizing rest and sleep,
Seeking social support,
Practice compassion,
Touch yourself,
Engage in physical activity,
Limit social media,
Set realistic expectations,
Mindful breathing and starting with gratitude.
I thank you for being here.
Please follow me on InsightTimer and you'll get a signal if I post any new audio tracks,
Meditations or new live events.
You're more than welcome to join there.
And I appreciate you being here.
And namaste.
