“The culture of the holidays is about consumption,” Meehan said. “Eating habits change and people drink more alcohol than they normally would. Even though it feels good at the time, over the course of days or weeks, it starts to take a toll,” Meehan said.

When it comes to exercise, moving just a little can go a long way. Research shows a 15-minute walk, especially earlier in the day when the sun is out, sets you up for a better day and a better night’s sleep. But cooking a meal or tidying up to get ready for guests also counts too. 

That doesn’t mean you can’t spend some time on the couch. But try to add some movement to your day too. 

“It’s totally fine to snuggle up on the couch and have a hot chocolate and watch a great movie, especially if you’re surrounded by family and friends,” Zablah said. “But if it's been four hours and you haven't left the couch, then you want to consider doing something different.”

Stay as close to your daily routine as possible

Traveling, visiting family and shopping disrupt routines, adding stress and making it even harder to maintain healthy eating and sleeping habits. Meehan and Zablah recommend keeping as close to your regular schedule as possible, especially if you have children. Being as consistent as possible helps everyone. 

“What we practice becomes automatic, particularly the things we enjoy. And once formed, habits are stubborn. They are simple to repeat and difficult to replace. So occasional indulgences like staying up late are perfectly fine, but doing it every day can be disruptive down the road,” Meehan said.  

Limit phone use to be as present-centered as possible

You don’t have to totally disconnect from your phone, but spending less time on it allows you to enjoy the present moment without distraction.

“Every moment that we’re spending on our phones is a moment that we’re not spending with our loved ones,” Meehan said.  

At night, Zablah recommends putting your phone in another room to charge or on a piece of furniture that’s far away from your bed so you aren’t tempted to look at it.

“That gives you five extra minutes to do some breathing exercises or meditation. For folks who are religious, that could be a good time to engage in contemplative prayer. All of these things are going to set you up for a better night’s sleep,” she said.

Be intentional about social media use

Social media can be used to establish and strengthen real connections, but mindlessly doomscrolling can add to stress. Zablah recommends using the settings on your phone to limit the amount of time you spend. 

“It’s a good reminder of how much time you've devoted to that particular activity that could have been spent doing something more positive, whether it is connecting with your family members who are there or making your bed or getting more sleep,” she said. 

“If you’re really curious, then you can always go back into the feed and see what was going on last week,” Meehan said.

Remember what we have in common

Getting together with family can be enriching, but it can also reopen old arguments or tensions, political or otherwise. A lot of it comes down to expectations going in. If we’re bracing for conflict, we may tighten up. If we’re hoping for connection, we might notice different parts of the interaction.

It can be helpful to pay attention to what feels shared or familiar, even when disagreements happen. Other times, stepping away for a minute can give everyone a little breathing room. 

There isn’t one ‘right’ way to handle these moments, according to Meehan. These are options, each with their own pros and cons. The idea is that by noticing those options, people can choose whatever approach feels most in line with their needs, limits, and hopes for the holiday.

About ICMH

UD’s Institute for Community Mental Health takes a three-pronged approach to transforming the mental and behavioral health landscape through the development, implementation and dissemination of evidence-based mental health practices. The Institute includes a mental health clinic that is open to the public, the Center for Training, Evaluation, and Community Collaboration (C-TECC), which partners with mental health agencies to implement and evaluate the latest evidence-based practices, and a master’s of science program in clinical psychological science, which trains the next generation of practitioners who think like scientists and deliver mental health treatments that work.