During the holiday season, humans crave stimulation and structure. An empty calendar can feel overwhelming as the sudden abundance of unstructured time presents too many choices without the framework of deadlines or obligations guiding decision-making.
This lack of structure can leave people feeling more stressed than when they were busy.
Mental Health Impact
For individuals with anxiety, ADHD, or OCD, the absence of regular routines during a holiday break can exacerbate stress. The predictability of daily routines creates stability in life, and without it, individuals may feel unanchored and overwhelmed.
People with ADHD require a balance of stimulation, and extended periods of understimulation can lead to wandering thoughts and restlessness. Those with OCD or anxiety may experience an increase in anxious or intrusive thoughts when the brain is not adequately engaged.
Dopamine Effect
Too much unplanned downtime can disrupt the brain's dopamine reward system, affecting motivation and focus. A lack of stimulation can leave individuals feeling bored, restless, or anxious as the brain seeks ways to maintain balance.
For individuals with ADHD or OCD, low stimulation levels can lead to impulsivity, trouble concentrating, intrusive thoughts, or compulsive behaviors as the brain attempts to manage discomfort caused by low dopamine levels.
Finding Balance
The goal during time off is to find a balanced approach that provides the stimulation the brain needs while allowing for restoration.
Combining activities that engage the mind and body, such as watching a movie while wrapping presents or baking with friends, can help maintain healthy stimulation levels. It's essential to stick to some regular routines even during vacation mode to bring a sense of normalcy and grounding to the holidays.
Avoid Unnecessary Pressure
Putting too much pressure on oneself to fully relax or make the most of the break can create additional stress.
Relaxation should be viewed through the lens of personal values, aligning activities with core values to serve meaningful goals. Relaxation looks different for everyone, and it's essential to give oneself permission to relax in ways that feel good, whether through journaling, taking a walk, or engaging in creative endeavors.
Self-Care and Maintenance
Prioritize self-care as essential maintenance, reframing rest as a way to recharge for better engagement in other areas of life. Managing expectations and finding a pace that works for individual needs is crucial to avoiding burnout. It's important to fill one's cup with activities that truly benefit mental and physical well-being during the holiday season, focusing on finding the right balance for a happier and healthier mind.
Work-Life Balance During the Holiday Season | Mindful Tips for Stress-Free Holidays
Video by Mindful Modern Living
