The holidays may be a joyful time for many, but for some, it can be a tough season. Stressors such as grief, loss, financial worries, loneliness, and unrealistic expectations may become extra apparent — making self-care and wellness extra important.

As we enter the winter months, MusiCares has put together a list of ways that you can prioritize your wellness and self-care during the holidays. From volunteering to simply taking time to breathe, these methods will hopefully help you feel the joy of the season.

Below, find 11 tips to help you better manage the upcoming months.

Make A Plan

Many of us will be unable to share the holidays in-person with family members or friends. Consider planning out and scheduling activities to participate in. Whether you like cooking, crafting, watching movies, etc., having a routine and list of activities in place will help you in knowing what to expect this holiday season.

Try Something New

Learning provides a sense of achievement and can distract us from daily worries. If there is something that you've wanted to try but haven't gotten around to, implement it into your holiday plan.

Connect

Support looks different for everyone: family, friends, colleagues, faith, mental health professionals, and others. Let people know that you'd appreciate them reaching out to check-in with you this holiday season. Think about reaching out to someone you think can also benefit from a check-in.

Keep crisis numbers on hand, such as the National Suicide Prevention Lifeline (988) or Crisis text Line (text HOME to 741741).

Be Realistic

It is important to set real expectations for yourself this holiday season. Remember that nobody has a perfect holiday or perfect family — even if those Hallmark movies may say otherwise.

Set Boundaries And Expectations

The holiday season often comes alongside high expectations and lists of obligations, both within ourselves and from others. Managing these expectations and setting healthy boundaries for yourself is so important.

Recognize that it is okay to say no to festivities that can be emotionally draining and exhausting. Set limits with people, identify your needs, and throw the guilt away.

Recognize Your Triggers

Identifying your triggers can help you set a plan to limit your time around them. Remind yourself that it is okay to leave a situation or scenario and that your self-care comes first. Contacting and connecting with the people that support you, family, friends, local 12-step meetings, etc., can be really helpful.

Get Up And Move

Physical activity benefits physical and mental health. Take a walk, a jog, bike, or get back to the basics with some heart-happy jumping jacks. Exercise has stress-relieving benefits, pumping endorphins, your brain's feel-good neurotransmitters.

Sunshine is hard to come by in the winter months. Exercise can be a great way to get a few minutes of light each day. Try sitting by a window during daylight hours. A little light can go a long way in improving our outlook and our mood.

Volunteer

Giving your time and energy to others is one way to promote your own health and happiness. Volunteering in your community and finding ways to help those in need is a great way to stay connected to people this holiday season.

Visit www.volunteermatch.org to find both virtual and in-person volunteer opportunities available to you.

Be Mindful

We all experience feeling anxious, and often, even more so during the holidays. Make a list of activities that help you be mindful and feel calm such as music, taking a walk, deep breathing, journaling, etc. Having a list on hand is helpful when feelings of anxiety or stress are triggered.

Breathe

Remember that it is important to take breaks. 90 seconds is all it takes to reset your brain's stress levels. Incorporate simple mindfulness exercises such as breathing techniques or closing your eyes and transporting yourself to a place that brings a sense of calm.

Check Out These Resources

Join MusiCares every Wednesday at 1PM PT / 4PM ET through December 21 for our "Navigating the Holiday Blues" Support Group, facilitated by MusiCares Client Manager, Carie Salas, LCSW. Visit National Alliance on Mental Illness (NAMI) and Substance Abuse and Mental Health Services Administration (SAMHSA) for more support through the holidays.

How MusiCares Supports Holistic Health & Wellness In The Music Community Year-Round