Saying ‘No’ to Holiday Parties Could Boost Mental Health
A study conducted by the American Psychological Association dives into the intricacies of RSVP behavior. The study sheds light on the mental health benefits of declining certain invites, particularly during the holiday season.
The study, including five experiments and over 2,000 participants, aimed to unravel the dynamics of how people respond to and perceive rejection in social scenarios. One of the experiments prompted people to imagine either extending or rejecting a dinner invitation from a friend, held at a local restaurant featuring a celebrity chef on a Saturday night.
RSVPing “no” to holiday parties is good for your health.
The results revealed a common trend. Those envisioning themselves refusing the invitation often anticipated a more negative impact on their relationship, expecting feelings of anger and disappointment from their friend. They would also envision potential exclusion from future events. Interestingly, those on the receiving end of the rejection reported lower levels of disappointment.
The research indicates a tendency among people to overestimate the consequences of declining social invitations. They found that 77% of respondents in a pilot study admitted to accepting unwanted invitations due to fears of repercussions for declining.
In another experiment involving couples, regardless of the duration of their relationship, people rejecting an invitation to a shared enjoyable activity tended to overestimate their partner’s negative reactions. This pattern persisted across couples at different stages of their relationships, suggesting a consistent tendency to misjudge the impact of saying “no.”
Overall, refusing certain social engagements can contribute positively to mental health, serving as a buffer against holiday burnout, according to the study. However, the researchers caution against full-on avoidance of all events, emphasizing the mental health benefits of socializing in moderation. While declining some invitations may offer relief from social pressures, maintaining a balanced approach to social interaction remains key.
Check out the complete study here.
Top Holiday Season Stressors: Strategies for a Stress-Free Season
Navigating Those Emotions
If you’ve been through a recent traumatic event, family drama, or the loss of a loved one, the holiday season can stir up feelings of sadness, loneliness, or even grief. It’s all perfectly normal, and you don’t have to put on a happy face just because it’s the holidays. Engaging in activities you enjoy, getting some fresh air, or lending a hand through volunteering can boost your mood. Joining community events or helping others is a way to socialize and make a positive impact. When it comes to handling your feelings during the holiday season, Genesis Medical Associates, Inc. has a few useful hints: stick to healthy habits, be open to help and find support when you need it, and set boundaries that make sense for you.
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Sticking To the Basics and Maintaining Routine
Putting on a few extra holiday pounds might seem like a tradition, but for some, it’s a major stress factor when trying to shed or maintain weight. Changes in your exercise and sleep routine can also add to your stress and potentially worsen other health issues. Sticking to your regular diet, exercise, and sleep schedule during the holidays can give you a sense of stability when everything else seems crazy. It can help keep your mood in check, your immune system strong, and your ability to handle stress intact. Plus, it can be a lifesaver for managing other health conditions. The Traini Counseling Group recommends taking a daily walk or simply carving out 20 minutes for yourself daily.
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Keeping It Real with Expectations
During the holiday season, many folks set crazy-high expectations on themselves and others. But you don’t have to be a perfectionist to have a fun and memorable holiday. Sure, holiday traditions can bring a warm and fuzzy feeling, and you might feel like you have to keep things exactly the same year after year. But when life throws you a curveball, it’s okay to roll with the punches. Changing up those holiday routines and traditions to match new circumstances is perfectly fine. Psychology Today suggests lowering your expectations. “By keeping expectations realistic and focusing on what’s really important to you, you may just find that your ‘good enough’ holiday turns out to be ‘pretty great’ after all,” they wrote.
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Dealing with Family and Social Pressures
The holiday season can be a bit of a stress-fest, thanks to family get-togethers and social shindigs. There’s a ton of stuff to manage, from party planning to a jam-packed social calendar, and it can all leave you feeling frazzled. One trick is to get ahead of the game by planning for those family bashes and gatherings. That can help you handle the event with less stress. And remember to factor in some downtime after these gatherings to recharge your batteries. If you know that a family visit or social event is going to trigger your anxiety, make sure you’ve got some relaxing time scheduled right afterward. Maybe head home and relax by watching your favorite movie or curling up with a book. Remember to not jam-pack your schedule with visits and events without giving yourself a break. Mayo Clinic suggests simply saying no to holiday commitments. “With holiday commitments, it is OK to say no to a few or all of them,” they wrote. They also added that sharing your to-do list with other family members may help alleviate your stress.
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Dietary Dilemmas
Holiday festivities typically revolve around tons of grub, and some of it might not fit with your diet or allergies. If you have specific dietary needs, make sure you let your party host or caterer know in advance. Ask about what’s cooking. And if you’re hitting a potluck or buffet, try serving yourself first to avoid cross-contamination with other dishes. If you’re not sure what’s on the menu, just skip the meal. But don’t forget to eat something beforehand so you’re not starving. Holiday parties are famous for their special cocktails, which might have sneaky ingredients that mess with your allergies or sensitivities. If you’re not sure about what’s in your drink, stick to beverages you know are safe. The same goes for baked goods, which can hide all sorts of surprises.
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