1. Set boundaries
Set boundaries where needed. Remember, you are allowed to say ‘no’ to things that do not support your (mental) health. Setting boundaries can also mean setting boundaries with ourselves; with when we need to take breaks or prioritise some time to ground ourselves.
2. Connect, me whakawhanaunga
Make some time in your day to connect with whānau and nature. Ground yourself; go barefoot and feel the grass or sand between your toes or go for a swim in the ocean. If you think you’re going to be alone for the holidays, it might be a good idea to reach out to people you know. If you don’t relish being alone, take some time to read the local newspaper or newsletter to see what’s going on in your area, such as an organised group outing, musical/cultural performance or community Christmas event.
3. Don’t compare yourself to others (on social media)
Social media can make other people’s lives look perfect. Try to remember that everyone struggles in one way or the other and people’s struggles are not always visible. Whatever comes up for you during this season know that you are not alone.
4. Give, tukua
This time of year can be hard on wallet, one way to help reduce this is give the gift of time and effort. Offer to help someone garden, babysit or make a gift from natural materials. There are also some little ways to give while rushing around – give a smile to a stranger or a compliment to someone or donate some old toys, books or clothes to someone who might need some kindness. And don’t forget to give to yourself!
5. Prioritise self-care and speak kindly to yourself
What is something that makes you feel good? Maybe it is listening to your favourite artist, going for a walk in nature or eating your favourite food. Give yourself permission to do things that give you peace of mind. Even if that means saying ‘no’ to something else. And remember to be gentle on yourself in the busier more stressful moments and speak to yourself that comes from a place of love and compassion.
6. Take notice, me aro tonu
Everyone knows this time of year can be extremely busy. Take some time to learn more about what your body is telling you. If you’re feeling overwhelmed and exhausted – pause, breath in, breath out. Take notice of the pohutukawa flowers changing, the night sky, or go somewhere you’ve always been meaning to visit in your local area. Maybe even try some mindfulness (‘Smiling mind’ is a free app on android that provides short mindfulness exercises for all ages and for different experience levels).
7. Focus only on what you can control
Our mind can sometimes trick us into believing we are in control, as long as we worry long enough. The truth is, we cannot control everything, and worrying about what is out of your control will only bring unnecessary suffering. When you notice worrying thoughts, gently bring your attention back to the question: Is [your worry] within your control? Do you have the power to change this? if the answer is no, let the worry go and focus on something that is within your control.
8. Keep learning, me ako tonu
You really can learn something new each day – share stories with whanau, listen to others journey through life, go on a bush walk, learn about the natural environment from your tablet or local library, or take a trip to the zoo or botanical gardens. Having a curious mind supports a sense of connection in all aspects of our lives and promotes a ‘growth’ mindset.
Reflect on how you have overcome past challenges that have made you more resilient. Take a moment to think about some of the lessons that you have learned this year. Equally important, take a moment to think of everything that went well this year and what you are grateful for. Gratitude improves mental health. “Three good things” is a simple exercise that can make a big difference. Every day, write down three things you are grateful for. It can be anything from a good cup of coffee to a nice day with a loved one. No matter how big or small, every moment of gratitude counts.
9. Be mindful of what we put into our bodies
The time of the holidays is a well-known time for overindulgence. Remember to nourish your body with healthy foods and moderate alcohol consumption. Alcohol is a depressant, meaning this can have negative consequences on mood and anxiety. We want to kick 2023 off with a happy and healthy mindset which starts with what we put in our body. What we consume has a direct impact on our hormone balances which can have a dramatic effect on mental well-being.
10. Be active, me kori tonu
Getting outside and exercising is good for your overall health and wellbeing! Have a lunch break outside, take a walk with a friend in a park, or design a treasure hunt for your friends and family. Physical activity has been proven to reduce stress and anxiety and improve moods and disorders like depression.
