The following essay is reprinted with permission. Talkan online publication covering the latest research.
The holiday season is often portrayed as an idyllic vision of relaxation, conjuring up images warm drinks And have a good time with loved ones. But many people find it difficult to relax at this time of year. Why do the December holidays promise respite, but never seem to deliver? And is a more restorative holiday possible during this busy season?
I psychologist who studies how leisure promotes learning, creativity and well-being. Sleep is often the first thing many people associate with rest, but people also need restorative rest while they are awake. These periods of active rest include physical, social and creative experiences that can occur throughout the day, not just while mindlessly scrolling on the couch.
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When holiday stress starts to snowball, rest periods replenish depleted psychological resources, reduce stress And promote well-being. But reaping the full benefits of relaxation and leisure time requires more than just a slow morning or a mug of hot cocoa. It's also about intentionally scheduling periods of active recovery that energize us and make us feel restored.
This is because a good holiday needs to be anticipated, planned and improved.
Holiday stress
The winter holiday season can take its toll on your well-being. Financial stress increasesAnd daily routine is disrupted. Add to that the stress of travel plus some difficult family relationships, and it's no surprise that emotional state worsens during the holiday season.
Quality rest and leisure time can mitigate these stressors, promoting recovery and well-being. They can also help reduce psychological stress And prolong positive emotions when people return to work.
Effective relaxation comes in many forms, from walking outdoors to socializing, listening to music, or pursuing creative hobbies. These activities can be distracting, but they serve important mental health functions.
For example, research shows that walking in nature leads to decreased activation in an area of the brain associated with sadness and reflection. Walking in nature is also associated with reducing anxiety and stress.
Other studies have shown that activities such as playing the piano or calligraphy significantly lower cortisolstress hormone. In fact, some of the most promising interventions for depression include participation in enjoyable leisure time.
Not all downtime is restorative
So why is it so difficult to have a good rest during the holidays?
One of the most compelling findings from psychologists and leisure researchers is that the effectiveness of rest periods depends on how satisfying are they?. This may seem obvious, but people often waste their free time doing things that aren't fulfilling.
For example, a famous study of how people spend their time in 2002 showed that the most popular form of leisure was Watching TV. But participants also rated TV time as their least enjoyable activity. Those who watched TV for more than four hours a day rated it as even less enjoyable than those who watched less than two hours a day.
Several years ago, my colleagues and I collected data from college students and found that students reported turning to meaningless distractionssuch as social media, at the end of the day, but it usually does not leave them feeling re-energized or restored. Although this study was specifically focused on college students, when I presented the results to a larger research group, one of my collaborators said, “It really makes you think about yourself, doesn't it?” There were silent nods throughout the room.
Planning a good vacation
To combat the trap of a bad rest cycle, science suggests planning active holidays and enjoyable activities and implementing those plans. A large body of research shows that planning, scheduling, and engaging in enjoyable activities are effective for reduction in symptoms of depressionand anxiety.
During the holidays, this might mean going shopping in the afternoon with a recovery period, reading a book in a quiet place or going for a walk after opening gifts, rather than immediately going into cleaning mode. Research shows that by following a schedule rather than a mood, people can break cycles of poor rest and inactivity and achieve greater recovery and well-being.
Fighting guilt
Even with perfectly planned and executed rest periods, feelings of guilt can arise. Leisure guilt is a psychological construct that involves feeling anxious about spending time on activities that are more relaxing than productive. He can reduce pleasure from leisure timeundermining one of the mechanisms linking leisure to well-being.
During the holidays, this problem can become even more pronounced. The season brings changes in daily routine, daylight level and temperatureAnd diets. All of these shifts can drain people's energy levels. High expectations during the holidays can make feelings of guilt an even greater threat to your holiday.
If the answer to poor rest cycles is scheduled periods of active rest, what is the solution to guilt?
Lowering Expectations, Exciting Relaxation and Acceptance
Research on leisure guilt is in its infancy, but my own struggles have shown me a few ways to counteract the pressure to be productive in every spare moment. Here are some tips for fighting back against the misconception that relaxation is just laziness in disguise, during the holidays and beyond.
First, I am working on convincing myself and my family to lower our expectations for our seasonal activities. Not every baked cookie needs to be individually frosted and decorated, and not every gift needs to be wrapped with the perfect bow. By agreeing to lower our expectations, we eliminate extraneous work and the guilt associated with feeling like we need to do more.
Second, I've found that quiet activities that provide a strong sense of immersion—video games, walks, and playing with my little nieces and nephews—are much more restorative than scrolling on my phone or watching TV on the couch. These distractions demand my full attention and keep me from thinking about things like an overflowing inbox or unfinished household chores.
Finally, when I feel guilty about leisure activities, I accept the feeling and try to move on. In situations of high stress, it is possible to accept negative emotions rather than avoid them. reduce symptoms of depression.
People need restorative downtime during and after the holidays, but it doesn't come easily or naturally to everyone. With small adjustments and targeted actions, a good rest can be achieved this holiday season.
This article was originally published on Talk. Read original article.
