Keeping Mental Health in Check During High-Stress Holidays: Evidence-Based Coping Skills

  

The holiday season is often portrayed as a time of joy, connection, and celebration. Yet, research consistently shows that it can also be one of the most stressful times of the year. According to the American Psychological Association (APA), nearly 38% of people report increased stress during the holidays, citing finances, family dynamics, and time pressures as major contributors (APA, 2015). For individuals already managing anxiety, depression, or trauma, this season can be particularly challenging.   

Why Holidays Trigger Stress

• Financial strain: Gift-giving, travel, and hosting can create financial burdens.
• Family dynamics: Conflicts or unresolved tensions often resurface during gatherings.
• Time pressure: Balancing work, social events, and personal obligations can feel overwhelming.
• Social expectations: The cultural pressure to feel joyful can intensify feelings of loneliness or inadequacy.

Evidence-Based Coping Skills

1. Mindfulness and Relaxation Practices

Mindfulness meditation has been shown to reduce stress and improve emotional regulation. Even short daily practices, such as focusing on the breath or engaging in mindful eating, can lower cortisol levels and enhance resilience (NIH, 2024). 

2. Cognitive Reframing

Cognitive Behavioral Therapy (CBT) techniques, such as challenging negative thoughts and reframing expectations, are effective in reducing holiday-related depression and anxiety. For example, shifting from “I must make everything perfect” to “I will focus on meaningful moments” can reduce pressure and increase satisfaction  

3. Maintaining Healthy Routines

Sleep, nutrition, and physical activity are foundational to mental health. Research highlights that adequate sleep and regular exercise improve mood stability and reduce stress reactivity (Wartski, 2025).

4. Boundary Setting

Learning to say “no” to excessive commitments protects mental energy. Boundaries around time, spending, and emotional labor are critical for maintaining balance during the holidays   

5. Connection and Support

While loneliness can peak during the holidays, intentional connection, whether through volunteering, reaching out to friends, or joining community events, has been shown to buffer against depression and foster belonging (Davenport, 2025).

Practical Tips for Daily Use

• Schedule downtime: Block off time for rest and recovery.
• Practice gratitude: Journaling three things you’re grateful for daily can improve mood.
• Limit alcohol: Excessive drinking can worsen anxiety and depression.
• Engage senses: Aromatherapy, music, or time in nature can soothe the nervous system.
• Seek professional support: Therapy or counseling can provide structured coping strategies.

Final Thoughts

The holidays can be both joyful and stressful. By integrating evidence-based coping skills: mindfulness, reframing, routines, boundaries, and connection, you can safeguard your mental health and create space for genuine joy. Remember, resilience is not about perfection but about practicing small, consistent habits that protect your well-being.

 

References 

American Psychological Association. (2015). Stress in America: Paying with our health. APA.

Davenport, C. R. (2025, November 21). Combat holiday depression: Evidence-based strategies that work. Davenport Psychology. https://davenportpsychology.com/2025/11/21/combat-holiday-depression-evidence-based-strategies-that-work/

National Institutes of Health. (2024). Holiday resilience guide. NIH Employee Assistance Program. https://wellnessatnih.ors.od.nih.gov/Documents/holiday-resilience-guide.pdf

Wartski, S. (2025, November 28). Hanging on during the holidays: 8 tips for coping. Psychology Today. https://www.psychologytoday.com/us/blog/mindful-metaphors/202511/hanging-on-during-the-holidays-8-tips-for-coping

UC Davis. (2024, December 16). Coping during the holidays: Story tip sheet. UC Davis News. https://www.ucdavis.edu/news/uc-davis-story-tip-sheet-coping-during-holidays

Autumn’s Emotional Shift: Understanding and Managing Depression and Anxiety in the Fall

 

As the leaves turn and daylight fades, many people experience a subtle but powerful shift in mood. Autumn, while cozy and beautiful, can also usher in feelings of sadness, fatigue, and anxiety. This is not just seasonal melancholy: it may be Seasonal Affective Disorder (SAD) or autumn-triggered anxiety, both of which are real, treatable conditions. Here’s what’s happening and how to cope: practically, gently, and effectively.

Why Autumn Impacts Mental Health

• Reduced sunlight disrupts circadian rhythms and lowers serotonin, a mood-regulating neurotransmitter (ThinkHealthcare, 2024).
• Increased melatonin from darker days can cause fatigue and sluggishness (Medical News Today, 2024).
• Lifestyle shifts - back-to-school stress, holiday pressure, and less outdoor activity - can heighten anxiety and isolation (Abundance Therapy Center, 2024).
• Anticipatory anxiety about winter’s demands and darkness may begin in fall, especially for those with a history of depression or anxiety (Medical News Today, 2024).

Practical, Proven Coping Skills

1. Light Therapy

• Use a lightbox with 10,000 lux for 20–30 minutes each morning.
• Mimics natural sunlight and helps regulate mood and sleep cycles.
• Shown to be as effective as antidepressants for SAD (Oren et al., 2020).

2. Move Your Body

• Exercise boosts endorphins and reduces anxiety.
• Even brisk walks, yoga, or dancing at home can help.
• Regular movement lowers depression risk (Brosse et al., 2019).

3. Mindfulness & Breathwork

• Practices like meditation, tai chi, and deep breathing calm the nervous system.
• Mindfulness-based stress reduction is as effective as medication for anxiety (Psychology Today, 2024).

4. Get Outside

• Natural light, even on cloudy days, supports mood and energy.
• Try morning walks or lunch breaks outdoors to soak up daylight.

5. Social Connection

• Isolation worsens symptoms. Schedule low-pressure hangouts or virtual check-ins.
• Even short interactions can lift mood and reduce anxiety.

6. Limit Caffeine & Alcohol

• Caffeine can heighten anxiety; alcohol may worsen depression.
• Monitor your intake and notice how your body responds.

7. Professional Support

• Cognitive Behavioral Therapy (CBT) helps reframe negative thoughts.
• Medication may be appropriate for persistent symptoms—talk to a provider.

 

Gentle Reminders

You're not failing. You're adapting. As the season shifts, so does your nervous system, and that’s not something you can hustle your way through. Autumn brings changes that affect how we sleep, think, and feel. It’s okay to need more rest, more quiet, or more structure.

Instead of pushing through, try building routines that work with your current energy. That might mean slower mornings, gentler movement, or carving out time for things that feel grounding-like cooking something warm, lighting a candle, or reconnecting with someone who gets you. These are not indulgences but ways of staying steady when the world tilts a little.

References

• Brosse, A. L., Sheets, E. S., Lett, H. S., & Blumenthal, J. A. (2019). Exercise and the treatment of clinical depression: A review. American Journal of Preventive Medicine, 36(2), 201–205.
• Medical News Today. (2024). Anxiety in autumn: Causes, treatments, and when to get help. https://www.medicalnewstoday.com/articles/anxiety-in-autumn
• Oren, D. A., et al. (2020). Light therapy for seasonal affective disorder: A meta-analysis. The Lancet Psychiatry, 7(3), 234–242.
• Psychology Today. (2024). How to treat seasonal depression. https://www.psychologytoday.com/us/blog/depression-a-guide-for-the-perplexed/202309/how-to-treat-seasonal-depression
• Abundance Therapy Center. (2024). Coping with fall seasonal changes and mental health. https://www.abundancetherapycenter.com/blog/coping-with-fall-seasonal-changes-and-mental-health
• ThinkHealthcare. (2024). Embracing the seasonal shift: How fall affects mental health. https://thinkhealthcare.org/embrace-the-seasonal-shift-with-a-focus-on-mental-wellness/

 

 

Quick Calm: 1-Minute Anxiety Relief Exercises You Can Do at Your Desk

 

In today’s high-pressure work environments, anxiety can strike at any moment, often while you're seated at your desk, surrounded by deadlines and distractions. Fortunately, research-backed techniques can help you reset your nervous system in just 60 seconds. This article outlines practical, safe, and energizing exercises designed for office settings, with proven mental health benefits.

Why 1-Minute Exercises Work

Short bursts of intentional movement, breathwork, and mindfulness can activate the parasympathetic nervous system, reduce cortisol levels, and improve focus (Health Benefits Times, 2025). These micro-interventions are especially effective in office settings where time and space are limited.

According to the American Institute of Stress, workplace stress contributes to absenteeism, reduced productivity, and long-term health issues like hypertension and depression (NeuroLaunch, 2024). Integrating quick relief techniques into your daily routine can help mitigate these risks.

10 One-Minute Anxiety Relief Exercises for the Office

1. Box Breathing (4-4-4-4)

Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for one minute.

Benefits: Reduces heart rate, lowers blood pressure, and improves emotional regulation (Health Benefits Times, 2025).

2. Progressive Muscle Tension

Starting from your feet, tense each muscle group for 5 seconds, then release. Move upward through your body.

Benefits: Relieves physical tension and increases body awareness.

3. 5-4-3-2-1 Grounding

Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

Benefits: Interrupts anxious thought loops and reorients attention (Health Benefits Times, 2025).

4. Shoulder Rolls

Roll shoulders forward and backward slowly for 30 seconds each.

Benefits: Releases neck and shoulder tension, improves posture.

5. Palm Press Reset

Press your palms together firmly in front of your chest. Hold for 10 seconds, release, and repeat.

Benefits: Activates core muscles and provides tactile grounding.

6. Visualization Burst

Close your eyes and imagine a calming scene—like a forest or beach. Engage all senses in the imagery.

Benefits: Reduces cortisol and activates the brain’s relaxation response (Health Benefits Times, 2025).

7. Mini Neck Stretch

Tilt your head gently side to side, forward and back. Hold each stretch for 5 seconds.

Benefits: Eases tension from screen time and improves circulation.

8. Finger Tapping (EFT-inspired)

Tap gently on acupressure points (e.g., side of hand, under nose) while repeating a calming phrase.

Benefits: May reduce anxiety by stimulating meridian points (Health Benefits Times, 2025).

9. Desk Chair Twist

Sit upright, twist your torso gently to one side, hold for 10 seconds, then switch.

Benefits: Improves spinal mobility and releases tension.

10. Smile Stretch

Smile widely for 10 seconds, even if forced, then relax. Repeat three times.

Benefits: Activates facial muscles linked to mood regulation and boosts endorphins.

 

Energizing vs. De-Stressing Skills

Type	Examples	Primary Benefit
De-Stressing	Box breathing, visualization	Calms nervous system
Energizing	Palm press, smile stretch	Boosts alertness and mood
Hybrid	Shoulder rolls, grounding	Combines focus and relaxation

 

References 

• Health Benefits Times. (2025, March 23). The One-Minute Routine That Can Instantly Reduce Anxiety. https://www.healthbenefitstimes.com/the-one-minute-routine-that-can-instantly-reduce-anxiety/
• NeuroLaunch Editorial Team. (2024, August 18). 10 Stress Relief Exercises You Can Do at Work. https://neurolaunch.com/stress-relief-exercises-at-work/
• American Institute of Stress. (2023). Workplace Stress Statistics. https://www.stress.org/workplace-stress

 

 

Understanding Panic Attacks: A Science-Based Guide to Support and Response

 

Panic attacks are sudden episodes of intense fear or discomfort that peak within minutes and are often accompanied by physical symptoms such as chest pain, shortness of breath, dizziness, and a sense of impending doom. Though they can feel life-threatening, panic attacks are not inherently dangerous. They are a physiological misfire of the body’s fight-or-flight system, triggered without a real threat (Feinstein, 2021).

🔬 What Happens During a Panic Attack?

At the core of a panic attack is the brain’s alarm system, particularly the amygdala, sending signals that flood the body with adrenaline. This cascade activates the sympathetic nervous system, preparing the body to respond to danger. However, in the case of a panic attack, there is no actual threat, which leads to a mismatch between perception and reality (Science News Today, 2025).

Common symptoms include:

• Rapid heartbeat
• Sweating or chills
• Trembling
• Shortness of breath
• Nausea
• Tingling sensations
• Feelings of unreality or detachment

These symptoms can mimic serious medical conditions, which is why many people experiencing a panic attack believe they are having a heart attack or losing control (Perkins, 2021).

🧠 Who Is Affected?

Panic attacks can occur in anyone, but they are more common in individuals with anxiety disorders, depression, PTSD, or a family history of panic disorder. According to Harvard Health Publishing, nearly 5% of the U.S. population experiences panic disorder, which involves recurrent attacks and persistent worry about future episodes (Fisher, 2024).

🤝 How to Help a Friend Having a Panic Attack

Supporting someone during a panic attack requires calm, informed action. Here’s what you can do:

1. Stay Calm and Present

Your demeanor sets the tone. Speak in a steady, reassuring voice. Avoid saying things like “calm down” or “you’re overreacting,” which can invalidate their experience.

2. Validate Their Experience

Say something like: “You’re safe. I’m here with you. This will pass.” Acknowledge their fear without amplifying it.

3. Guide Their Breathing

Encourage slow, diaphragmatic breathing:

• Inhale through the nose for 4 seconds
• Hold briefly
• Exhale through the mouth for 6 seconds

This activates the parasympathetic nervous system, helping the body exit fight-or-flight mode (Science News Today, 2025).

4. Ground Them in the Present

Use grounding techniques:

• Ask them to name five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste.
• Offer a cold object to hold or suggest they focus on the texture of something nearby.

5. Avoid Overstimulating

Don’t crowd them or offer too many solutions. Give space if needed, but remain nearby and attentive.

6. Stay Until It Passes

Panic attacks typically peak within 10 minutes and subside within 30. Stay with your friend until they feel more stable.

7. Encourage Professional Help

If attacks are frequent or debilitating, gently suggest they speak with a mental health professional. Cognitive Behavioral Therapy (CBT) and medication are effective treatments for panic disorder (Fisher, 2024).

🧭 Final Thoughts

Panic attacks are not signs of weakness or instability—they are misfires in a finely tuned survival system. Understanding the science behind them empowers us to respond with empathy and precision. Whether you're the one experiencing panic or supporting someone who is, knowledge is the first step toward calm.

📚 References

• Feinstein, J. (2021). The science behind panic attacks — and what you can do to manage them. TED Ideas. https://ideas.ted.com/the-science-behind-panic-attacks-and-what-can-you-do-to-manage-them/
• Fisher, J. (2024). Panic attacks: Recognizing and managing panic attacks and preventing future attacks. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks
• Science Desk. (2025). How to manage panic attacks fast: Evidence-based techniques. Science News Today. https://www.sciencenewstoday.org/how-to-manage-panic-attacks-fast-evidence-based-techniques

 

 

Quick Anxiety Relief Through Nature

 

Anxiety can sneak up on us - fast. Whether it’s a racing heart, tight chest, or spiraling thoughts, it’s hard to feel calm when your body’s in overdrive. But here’s some good news: nature can help. And not just in a poetic way - real science backs it up.

You don’t need a mountain hike or a forest retreat. Even a few minutes outside can make a difference. Let’s break down how nature helps calm anxiety and what you can do today to feel better.

 

Why Nature Works for Anxiety

When you’re anxious, your body flips into “fight or flight” mode. Your heart races, breathing gets shallow, and your brain starts scanning for danger. Nature helps flip the switch back to “rest and recover.”

According to Mayo Clinic, being outside, even for five minutes, can lower your heart rate and blood pressure, and help your mind slow down (Gregory, 2024). That’s because nature activates the parasympathetic nervous system, which helps your body relax.

 

Easy Nature-Based Coping Tools

Here are five simple ways to use nature to calm anxiety—fast:

1. Step Outside for 5 Minutes

You don’t need a long walk. Just sit under a tree, stand on your porch, or walk around the block. Research shows even short outdoor breaks lower stress hormones like cortisol (Gregory, 2024).

2. Move Your Body in Green Spaces

Exercise already helps with anxiety. But doing it outside, like walking in a park or biking on a trail, boosts the effect. It’s part of a strategy used in therapy called “green exercise” (Fehling, 2024).

3. Use Your Senses

Touch a leaf. Listen to birds. Watch the clouds. These small actions help ground you in the moment and pull your mind away from anxious thoughts.

4. Cool Down to Calm Down

Splash cold water on your face or hold something cool like a stone. This taps into a reflex that slows your heart rate and calms your body (used in DBT therapy for fast relief) (Fehling, 2024).

5. Visualize Nature

Can’t get outside? Close your eyes and picture a peaceful scene - waves, trees, mountains. Even looking at nature photos or listening to nature sounds can help (NCCIH, 2024).

 

What’s Really Happening in Your Brain

Nature gently grabs your attention without overwhelming you. Psychologists call this “soft fascination.” It gives your brain a break from screens, noise, and pressure: things that often make anxiety worse (Gregory, 2024).

Plus, nature doesn’t judge. There’s no performance, no comparison. Just space to breathe and be.

 

Final Thought

Nature won’t fix everything, but it’s a powerful tool you can use anytime. It’s free, simple, and always there. Next time anxiety hits, try stepping outside - not to escape, but to reconnect.

 

References 

• Fehling, K. (2024). 4 Science-Backed Techniques for Stress and Anxiety Relief. Psychology Today. https://www.psychologytoday.com/us/blog/building-a-life-worth-living/202412/4-science-backed-techniques-for-stress-and-anxiety-relief
• Gregory, S. Y. (2024). The mental health benefits of nature: Spending time outdoors to refresh your mind. Mayo Clinic Press. https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-nature-spending-time-outdoors-to-refresh-your-mind/
• National Center for Complementary and Integrative Health. (2024). Mind and Body Approaches for Stress and Anxiety: What the Science Says. https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science

Pause. Breathe. Reflect ™: A Simple Approach to Managing Anxiety

Anxiety is a biologically adaptive response designed to protect us from perceived threats. It originates in the brain’s limbic system, particularly the amygdala, which rapidly assesses danger and triggers physiological changes such as increased heart rate, muscle tension, and heightened alertness. While short-term anxiety can enhance performance and vigilance, chronic anxiety, marked by persistent worry and hyperarousal, can impair cognitive function, sleep, immune response, and emotional well-being. Decades of psychological and neurobiological research affirm that intentional pausing, regulated breathing, and reflective cognition can downregulate the stress response and promote emotional resilience. The “Pause. Breathe. Reflect.™” method offers a practical, evidence-informed framework for navigating stress and restoring psychological equilibrium.

 

The Power of the Pause ™

Pausing interrupts the automatic feedback loop between perceived threat and reactive behavior. Anxiety often escalates through recursive thought patterns, known as rumination, where one worry amplifies another. Neuroscientific studies show that pausing activates the prefrontal cortex, which governs executive functions like reasoning, impulse control, and emotional regulation, while dampening activity in the amygdala (LeDoux, 2000). This shift enables more deliberate responses rather than reflexive reactions. In mindfulness-based stress reduction (MBSR), pioneered by Jon Kabat-Zinn, the pause is foundational as it creates cognitive space to observe internal states without judgment, reducing emotional reactivity and improving attentional control (Kabat-Zinn, 1990).

 

Breathing as a Reset Button ™

Controlled breathing is a powerful modulator of the autonomic nervous system. Slow, diaphragmatic breathing stimulates the vagus nerve, which activates the parasympathetic branch - responsible for the “rest and digest” state. This reduces sympathetic arousal (fight-or-flight), lowers cortisol secretion, and stabilizes cardiovascular rhythms (Jerath et al., 2006). Functional MRI studies reveal that paced breathing enhances connectivity between brain regions involved in interoception and emotional regulation. The 4-4-6 technique—inhaling for four counts, holding for four, and exhaling for six - leverages this physiology to reduce anxiety symptoms. Even brief sessions (2–5 minutes) of paced breathing have been shown to lower blood pressure, heart rate variability, and subjective stress ratings (Perciavalle et al., 2017).

 

Reflecting for Growth™

Reflection transforms reactive emotion into adaptive insight. Once physiological arousal is reduced through pausing and breathing, the brain is better equipped for metacognition - the ability to observe and evaluate one’s own thoughts. Cognitive-behavioral therapy (CBT) emphasizes the identification and restructuring of cognitive distortions such as catastrophizing, black-and-white thinking, and personalization (Beck, 2011). Reflective practices like journaling, guided inquiry, or asking “What evidence supports this thought?” promote cognitive reappraisal, which has been linked to increased activity in the dorsolateral prefrontal cortex and decreased amygdala activation. This process fosters psychological flexibility, a key predictor of mental health and resilience.

 

Applying “Pause. Breathe. Reflect.™” in Daily Life

This method is highly adaptable to real-world stressors. In moments of overwhelm, whether during a tense conversation, before a presentation, or while navigating uncertainty, these three steps can recalibrate the nervous system and shift cognitive perspective. Consistent practice builds emotional regulation through neuroplasticity: repeated engagement in mindfulness and reflection strengthens neural pathways in the anterior cingulate cortex and insula, regions associated with self-awareness and empathy (Holzel et al., 2011). Over time, “Pause. Breathe. Reflect.” becomes not just a coping strategy, but a proactive tool for emotional mastery.

 

Final Thoughts

Anxiety is a natural part of the human experience, but it need not dominate it. The “Pause. Breathe. Reflect.™” method integrates neuroscience, psychology, and practical self-regulation into a simple yet transformative practice. By engaging the brain’s higher-order functions, calming the body’s stress response, and fostering reflective insight, individuals can reclaim agency and move forward with clarity. In moments of tension, this triad offers a science-backed invitation to pause, breathe, and reflect, ™™™™™because resilience begins with awareness.

 

References

• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
• Holzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006
• Jerath, R., et al. (2006). Physiology of long pranayamic breathing. Medical Hypotheses, 67(3), 566–571. https://doi.org/10.1016/j.mehy.2006.02.042
• Kabat-Zinn, J. (1990). Full catastrophe living. Dell Publishing.
• LeDoux, J. (2000). Emotion circuits in the brain. Annual Review of Neuroscience, 23(1), 155–184.