{"id":87314,"date":"2025-12-08T11:54:51","date_gmt":"2025-12-08T18:54:51","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=87314"},"modified":"2025-12-15T06:29:40","modified_gmt":"2025-12-15T13:29:40","slug":"coping-during-the-holidays","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/coping-during-the-holidays\/","title":{"rendered":"Coping during the holidays\u00a0"},"content":{"rendered":"
<\/div>
\"Women
The holidays aren\u2019t always picture-perfect, but you use these simple steps to calm your body and strengthen your mental health. Photo: Getty Images.<\/figcaption><\/figure>\n

Gatherings with family and friends. Holiday parties. Presents\u00a0under\u00a0the tree. Happy times.<\/span>\u00a0<\/span><\/p>\n

But what if the holidays\u00a0don\u2019t\u00a0invoke feelings of merriment and excitement?<\/span>\u00a0<\/span><\/p>\n

\u201cFor many people, the holidays can\u00a0be hard because they\u00a0shine a spotlight on\u00a0difficult situations, painful losses\u00a0or\u00a0other\u00a0challenges,\u201d said Alison Hobson, a licensed clinical social worker at UCHealth Yampa Valley Medical Center<\/a>.<\/span><\/p>\n

Hobson offers hope for people who are struggling.<\/span><\/p>\n

\u201cA few simple practices in our daily lives can help us cope with the added stress or pressure the holidays may bring,” she said.<\/span><\/p>\n

Take time to relax your body<\/span><\/b>\u00a0<\/span><\/h2>\n

When anxiety and stress start to build, start by relaxing your body. You can do this by activating your parasympathetic nervous system.<\/span>\u00a0<\/span><\/p>\n

\u201cThis is the part of our body that helps us \u2018rest and digest, mend and befriend,\u2019\u201d said Hobson. \u201cIt helps us feel a sense of relaxation, well-being and calmness.\u201d<\/span>\u00a0<\/span><\/p>\n

To activate the parasympathetic nervous system, breathe\u00a0in for a count of five and then increase\u00a0your exhale to a count of six. Do this for several breaths. Intentionally relax your shoulders, neck,\u00a0jaw\u00a0and face.<\/span>\u00a0<\/span><\/p>\n

\u201cAfter a minute, you\u2019ll\u00a0notice a sense of space between thoughts, a stillness that is there,\u201d said Hobson. \u201cTaking moments of relaxation throughout your day is always available for you.\u201d<\/span>\u00a0<\/span><\/p>\n

There are multiple free mindfulness and relaxation apps that can help with relaxing the body, too.<\/span>\u00a0<\/span><\/p>\n

Let the positive stick, not slide<\/span><\/b>\u00a0<\/span>\u00a0<\/span><\/h2>\n

The\u00a0brain is hardwired to notice\u00a0what\u00a0is a threat\u00a0or what feels wrong.\u00a0It\u2019s\u00a0how humans have evolved\u00a0in order to\u00a0survive in the face of danger.<\/span>\u00a0<\/span><\/p>\n

According to Dr. Rick Hanson, a neuropsychologist whom Hobson has studied, the mind is like<\/span>\u00a0<\/span>Velcro for negative experiences,\u00a0while\u00a0the positive experiences often slide off like Teflon.<\/span>\u00a0<\/span><\/p>\n

To overcome this negativity bias, Hanson encourages people to focus on \u201ctaking in the good.\u201d<\/span>\u00a0<\/span><\/p>\n

Don\u2019t ‘should’ on yourself or others<\/span><\/b>\u00a0<\/span><\/h2>\n

Instead of thinking of all the things you \u201cshould\u201d do, focus on the things\u00a0that bring you a sense of connection or well-being. Prioritize\u00a0activities\u00a0that\u00a0help you feel\u00a0calm and connected to people.<\/span>\u00a0<\/span><\/p>\n

Be generous with your presence. Worry less about material gifts.<\/span><\/b>\u00a0<\/span><\/h2>\n

While relentless marketing\u00a0primes\u00a0us\u00a0to\u00a0constantly\u00a0buy\u00a0material goods,\u00a0remember that being present is the best present you can give friends and family.<\/span>\u00a0<\/span><\/p>\n

\u201cAfter safety, the primary need we have is for true connection,\u201d said Hobson. \u201cConnecting\u00a0with people\u00a0and really listening to\u00a0them\u00a0is priceless.\u201d<\/span>\u00a0<\/span><\/p>\n

Other free presents\u00a0you can give\u00a0include compassion,\u00a0forgiveness\u00a0and gratitude.<\/span>\u00a0<\/span><\/p>\n

Practice self-compassion<\/span><\/b>\u00a0<\/span><\/h2>\n

Kristen Neff, a pioneer in the study of self-compassion, is another\u00a0expert\u00a0Hobson references in her work.<\/span>\u00a0<\/span><\/p>\n

\u201cShe tells us that self-compassion entails being warm and understanding toward ourselves when we suffer, fail or feel inadequate, rather than ignoring our pain with a stiff-upper-lip mentality,\u201d said Hobson. \u201cBeing imperfect, failing and experiencing life\u2019s difficulties is inevitable, which is why we need to be gentle with ourselves when confronted with painful experiences.\u201d<\/span><\/p>\n

\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Gatherings with family and friends. Holiday parties. Presents\u00a0under\u00a0the tree. Happy times.\u00a0 But what if the holidays\u00a0don\u2019t\u00a0invoke feelings of merriment and excitement?\u00a0 \u201cFor many people, the holidays can\u00a0be hard because they\u00a0shine a spotlight on\u00a0difficult situations, painful losses\u00a0or\u00a0other\u00a0challenges,\u201d said Alison Hobson, a licensed clinical social worker at UCHealth Yampa Valley Medical Center. Hobson offers hope for people […]<\/p>\n","protected":false},"author":2146,"featured_media":87334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[113,112,4626,2333],"class_list":["post-87314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-behavioral-health","tag-mental-health","tag-mindful-eating","tag-mindfulness"],"acf":[],"yoast_head":"\nCoping during the holidays - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Coping during the holidays can be tough. 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To do so, intentionally focus on good things in your life. This can be an <\/span>intentional gratitude practice<\/span><\/a> that you do each night before bed or just moments of awareness, like appreciating the smell of a fresh orange, the sight of freshly fallen snow or a call from a friend or family member. Savor that positive experience for at least 20 to 30 seconds. Take a breath and feel the sensation of savoring that experience. Over time, the practice of taking in the good will help rewire your brain to notice more positive moments and experiences.<\/span>\u00a0<\/span><\/p>\n