The following essay is republished with permission ConversationAn online publication covering the latest research.
The holiday season is often portrayed as an idyllic scene of relaxation, with images of whimsical hot beverages And lots of time with loved onesBut many people have trouble relaxing this time of year, Why do December holidays promise relief but never seem to provide relief? And is a more luxurious stay possible during this busy season?
I am a psychologist Which studies how leisure supports learning, creativity and well-being. Sleep is often the first thing that many people associate with rest, but humans also need relaxation time while they are awake. These active rest periods include physical, social, and creative experiences that can happen throughout the day — not just while mindlessly scrolling on the couch.
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When holiday stress starts to build, rest periods increase replenish depleted psychological resources, reduce stress And promote well-beingBut taking full advantage of rest and relaxation requires more than a slow morning or a mug of hot cocoa, It’s also about intentionally scheduling active recovery periods that energize us and make us feel healthy,
That’s because good rest requires anticipation, planning, and improvisation.
holiday stress
The winter holiday season can take a toll on health. economic stress increasesAnd daily routine is disruptedAdd to this the stress of travel, as well as challenging family dynamics, and it’s no surprise emotional well-being declines During the holiday season.
Quality rest and leisure time can reduce these stresses, promote Recovery and Wellnessthey can help too reduce psychological stress And prolong positive emotions As soon as people return to work.
Effective relaxation comes in many forms, from going outside to socializing, listening to music, or engaging in creative hobbies. These activities may seem distracting, but they serve important mental health functions.
For example, research shows that walking in nature reduces activation in an area of the brain associated with sadness and reflective thoughtswalks in nature are also associated with Anxiety and stress reduced,
Other studies have shown that activities such as playing the piano or doing calligraphy significantly reduced cortisolA stress hormone. In fact, some of the most promising interventions for depression include Participation in enjoyable leisure activities,
Not all idle time is restorative
So why does it seem so difficult to get good rest during the holidays?
One of the strongest findings of psychologists and researchers studying leisure is that the effectiveness of rest periods depends on how satisfied they make the person feelIt may seem obvious, but people often spend their free time doing things that aren’t satisfying,
For example, a famous 2002 study found that the most popular form of leisure was based on how people spent their time. watching televisionBut participants also rated TV time as their least enjoyable activity, People who watched more than four hours of TV per day rated it as less enjoyable than those who watched less than two hours of TV per day,
A few years ago, my colleagues and I collected data from college students and found that students reported turning to mindless distractionsLike social media, at the end of the day, but it doesn’t usually leave them feeling re-energized or restored. Although this study was specifically about college students, when I presented the findings to the larger research team, one of my colleagues said, “It really makes you think about yourself, doesn’t it?” There were silent nods around the room.
planning a good rest
To combat the disadvantages of poor rest cycles, science suggests planning proactive rest and enjoyable activities and sticking to those plans. A large body of research shows that designing, scheduling, and engaging in enjoyable activities is effective. reducing symptoms of depressionand worry,
For the holiday season, this might mean reading a book in a quiet place followed by a relaxation period after afternoon shopping, or going for a walk after opening gifts instead of immediately going into cleaning mode. Research shows that people may follow schedules, not moods. Break the cycle of poor rest and inactivity And achieve better recovery and well-being.
struggle with guilt
Even with a perfectly planned and executed rest period, guilt can loom. Leisure guilt is a psychological construct that involves feelings of discomfort about spending time doing things that are relaxing rather than productive. it reduce leisure enjoymentUndermining one of the mechanisms that links comfort to well-being.
This problem can become even more serious during holidays. brings the season change in daily routine, Daylight levels and temperatureAnd DietAll these changes can reduce people’s energy levels, High expectations during the holidays can make guilt an even bigger threat to comfort,
If the answer to poor-quality rest cycles is planned active rest periods, what is the solution to feelings of guilt?
Low Expectations, Deep Comfort and Acceptance
Research on leisure crime is still in its infancy, but my own struggles have shown me some ways to resist the pressure to be productive every free minute. Here are some tips to fight the faulty perception that rest during and after the holidays is laziness in disguise.
First, I work to convince myself and my family members to lower our expectations of seasonal activities. Not every baked cookie needs to be individually frosted and decorated, and not every gift needs to be wrapped with a perfect bow. By agreeing to lower our expectations, we eliminate unnecessary work and the guilt of feeling like there is still more to be done.
Second, I’ve found that casual activities that provide a strong sense of immersion — playing video games, going for walks, and playing with my young nieces and nephews — are much more relaxing than scrolling on my phone or watching TV on the couch. These diversions require my full attention and prevent me from thinking about things like my filled email inbox or unfinished household chores.
Finally, when I feel holiday guilt, I acknowledge that feeling and try to move on. During highly stressful situations, it may be possible to accept negative emotions rather than avoid them. reduce depressive symptoms,
Humans need periods of rest during and after the holidays, but this doesn’t always come easily or naturally for everyone. Through small adjustments and intentional actions, good rest can be within reach this holiday season.
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