The carpet is white, the music carries me away, the decorative lights are twinkling! Still, I don't feel good. Certainly, it is not trivial to observe an increase in stress and anxiety in the weeks leading up to Christmas. It is enough to hear the speech of those around us to observe that worries seem to increase at the same rate as the advent calendar goes by: will I have enough time, or money? What will my loved ones think of my gifts? Will I disappoint them? Or worse, will they judge me?

For others, the holiday season also seems to be an infernal torment: unwanted family gatherings, travel, fatigue, recipes to prepare, the mad rush for last-minute gifts, etc. Unfortunately, it seems that a popular myth has set in that this period so desired and awaited by most children is, for adults, a time of stress that can weaken mental balance. 

Are the holidays really a time of risk for mental health? Research indicates yes and no, as it depends on which party it is! Several studies have shown that psychological distress tends to decrease during the Christmas period. Contrary to what one might think, studies indicate that the frequency of emotional crises, suicidal ideation and attempts are less frequent during this period. The strengthening of interpersonal bonds and social support would be the main protective factors involved. 

However, if you feel an increase in stress and worry in the days leading up to this festive day, here are some practical tips that will help you reduce the distress you feel: 

1- Apply problem solving focused solutions on a specific difficulty. 

Problem solving can help reduce anxiety (such as worrying) and other negative emotions (such as guilt or shame) related to a problem, while allowing for an active and more functional strategy. This method generally includes several steps: define precisely the problem ("I don't have time to prepare everything"), generate the possible solutions (delegate tasks, prepare an agenda, hire an assistant), and apply the chosen solution or apply another if needed.

2- Learn to physically relax. 

Literature supports the effectiveness of progressive muscle relaxation for stress management. It mainly consists of contracting and relaxing specific groups of muscles in a sequential manner, in order to induce precise, progressive and deep muscle relaxation. In order to achieve an optimal effect, it is recommended to perform two sessions of 20 minutes daily.

 3- Don't isolate yourself! 

Social support and the strengthening of interpersonal bonds decrease the risk of experiencing emotional distress during the Christmas period. Above all, do not avoid the company of others, be socially active and stay well surrounded! 

What about the New Year? 

This time, literature is in line with popular beliefs. Indeed, studies indicate the presence of a rebound effect around the period of the New Year. There then occurs an exacerbation of problems related to mental health. This rebound effect would be linked to the reduction in social support, alcohol consumption and the creation of hard-to-reach expectations. The New Year is also usually associated with thoughts about the future, which can increase or reactivate despair and worry in those at greater risk. 

The New Year is exceptional: it explicitly marks the transition between an old and a new period. It is also associated with an often unrealistic individual or collective optimism: “Tomorrow, I will quit smoking!” or “I will sign up for the gym and go every day!” However, broken promises can later contribute to the development of negative emotions such as shame, guilt and anger. Concretely, what can you do to avoid this rebound effect? To reduce the risk associated with the emergence of a rebound effect after Christmas, clinical recommendations are to ensure that you keep your social and family network active as well as to avoid excessive alcohol consumption. More importantly, you should make New Year's resolutions, as long as they are realistic and achievable. Identifying your values ​​(such as health, family, altruism, surpassing oneself, etc.) can make it easier to choose the direction in which you will orient your goals for the new year.