10 Positive Interventions To Beat The December’s Darkness
Key points
- December can trigger a host of common mental health problems due to unrealistic expectations from society.
- Positive interventions like gratitude, kindness, and savoring moments boost happiness & reduce depression
- Mindfulness, best-self visualizations, and goal-setting enhance resilience and optimism daily.
- Strong social ties can combat isolation and healthy routines with limited screen time improve wellbeing.
December arrives with its twinkling lights and festive melodies, painting a picture of joy and celebration. Yet, beneath this cheerful facade lies a more somber reality for many. As the days grow shorter and the nights lengthen, a shadow often falls over our mental well-being. Statistics reveal that December ranks among the highest months for reports of depression and suicidal ideation. Compounding this, psychological services are frequently stretched thin, grappling with increased demand during the holiday season. So, what can we do to navigate this challenging period? Here are ten positive psychological interventions designed to build resilience and nurture your mental health as the darkness of December sets in.
1. Keep a Gratitude Journal
Imagine starting each day by acknowledging three things you’re grateful for. This simple act can transform your perspective. By focusing on what you have rather than what you lack, gratitude journaling shifts your mindset towards abundance. Research shows that regularly practicing gratitude increases positive emotions, improves sleep quality, and reduces stress levels. Writing down not only what you’re thankful for but also why you’re grateful for these things deepens the impact, helping your brain to recognize and appreciate the positive aspects of your life, even during difficult times.
2. Perform Five Random Acts of Kindness
Kindness is a powerful tool for enhancing your own happiness while benefiting others. Committing to five small acts of kindness twice a week can create a ripple effect of positivity. Whether it’s giving someone space in a crowded store or offering a warm drink to someone in need, these gestures foster a sense of connection and purpose. Acts of kindness trigger the release of oxytocin and serotonin, hormones that naturally elevate your mood and alleviate feelings of depression and loneliness. Engaging in kindness not only brightens someone else’s day but also enriches your own emotional well-being.
3. Practice Mindfulness Meditation
In the midst of December’s hustle and bustle, mindfulness meditation offers a sanctuary of calm. Mindfulness is about being fully present in the moment, observing your thoughts and feelings without judgment. Dedicating just five minutes each day to mindful meditation can significantly reduce anxiety, improve your mood, and enhance emotional resilience. By focusing on your breathing and gently observing your thoughts, you cultivate a balanced and peaceful mindset. This practice helps you manage stress more effectively, allowing you to navigate the season’s challenges with greater ease.
4. Identify and Use Your Strengths
Each of us possesses unique strengths—be it creativity, problem-solving, or empathy. When we’re feeling low, it can be hard to recognize these abilities. Identifying and leveraging your strengths can boost your sense of competence and satisfaction. Take a strengths assessment or reflect on past successes to discover what you excel at. Incorporating these strengths into your daily activities not only enhances your confidence but also contributes to your overall well-being. By focusing on what you do best, you create a foundation of positivity that can help counteract depressive feelings.
5. Visualize Your Best Possible Self
Visualization is a powerful technique in positive psychology. Spend time imagining your best possible self—what you want to achieve and who you aspire to be. This exercise can involve writing down your vision or creating a vision board. By clearly visualizing your goals and aspirations, you channel your motivations and foster optimism. This practice encourages a positive outlook and helps you set clear, achievable objectives. Focusing on your potential empowers you to take proactive steps toward a brighter future, diminishing feelings of helplessness and enhancing your overall motivation.
6. Engage in Positive Reminiscence
Reflecting on positive memories can provide comfort and lift your spirits during tough times. Take time to recall happy moments, personal achievements, and meaningful relationships. Sharing these memories with friends or family can strengthen your connections and remind you of the good things in your life. This practice fosters a sense of continuity and hope, helping you maintain a positive perspective even when faced with current challenges. Positive reminiscence anchors you in the joy of past experiences, providing a buffer against the season’s darkness.
Recommended by LinkedIn
7. Savor Positive Experiences
When something good happens, take a moment to fully enjoy and appreciate it. Whether it’s savoring a home-cooked meal, enjoying a beautiful sunset, or celebrating a small victory, immersing yourself in positive experiences enhances your overall happiness. Mindfully experiencing these moments helps reinforce positive emotions and creates lasting memories. By taking the time to truly enjoy life’s little pleasures, you build a reservoir of happiness that can sustain you through more challenging times.
8. Build Strong Social Connections and Avoid Draining Ones
Strong relationships are crucial for maintaining mental health. Make a conscious effort to connect with friends, family, and your community. However, it’s equally important to avoid draining relationships that deplete your energy. Positive social interactions provide support, reduce feelings of isolation, and increase your sense of belonging. Whether through in-person gatherings, phone calls, or online chats, nurturing these connections can significantly improve your mood and resilience. Building a supportive social network acts as a buffer against depression and loneliness, fostering a sense of community and mutual support.
9. Set and Maintain a Healthy Routine
Structure and routine can create a sense of control, especially when everything else feels uncertain. Plan your days with regular times for waking up, meals, work, hobbies, and relaxation. A consistent schedule helps regulate your body’s internal clock, improving sleep patterns and reducing feelings of anxiety and depression. Maintaining a healthy routine provides stability and predictability, which can be comforting during the unpredictable nature of the holiday season. By establishing a routine, you create a stable foundation that supports your mental well-being.
10. Limit Screen Time and Get Off Social Media
Excessive screen time, particularly on social media, can contribute to feelings of inadequacy and anxiety. Set boundaries for your digital consumption by scheduling specific times to check emails and social platforms. Replace screen time with activities that nourish your mind, such as reading, journaling, or spending time outdoors. Reducing screen time helps you stay present and engaged in the real world, mitigating the negative impacts of constant online comparison and information overload. By limiting your exposure to screens, you create space for more meaningful and fulfilling activities that enhance your mental health.
Conclusion
December’s darkness can feel overwhelming, but by embracing these positive psychological practices, you can cultivate light and resilience within yourself. Keep a gratitude journal, perform acts of kindness, and practice mindfulness to boost your mood and strengthen your mental well-being. Identify and use your strengths, visualize your best self, and engage in positive reminiscence to maintain a hopeful perspective. Savor positive experiences, build strong social connections, and set a healthy routine while limiting screen time to nurture your inner strength.
If the darkness becomes too much to bear, don’t hesitate to reach out to a mental health professional. Seeking help is a sign of strength, and there are people ready to support you. This December, let’s commit to shining a light on our lives and supporting each other through the winter’s chill. Take care of yourself and those around you, and remember that even the darkest nights are followed by brighter days.
References
Buntrock, C., Harrer, M., Sprenger, A. A., Illing, S., Sakata, M., Furukawa, T. A., ... & Wong, S. Y. (2024). Psychological interventions to prevent the onset of major depression in adults: a systematic review and individual participant data meta-analysis. The Lancet Psychiatry, 11(12), 990-1001.
Carr, A., Finneran, L., Boyd, C., Shirey, C., Canning, C., Stafford, O., ... & Burke, T. (2024). The evidence-base for positive psychology interventions: a mega-analysis of meta-analyses. The Journal of Positive Psychology, 19(2), 191-205.
Carr, A., Cullen, K., Keeney, C., Canning, C., Mooney, O., Chinseallaigh, E., & O’Dowd, A. (2021). Effectiveness of positive psychology interventions: a systematic review and meta-analysis. The journal of positive psychology, 16(6), 749-769.
Sin, N. L., & Lyubomirsky, S. (2009). Enhancing well‐being and alleviating depressive symptoms with positive psychology interventions: A practice‐friendly meta‐analysis. Journal of clinical psychology, 65(5), 467-487.
van Agteren, J., Iasiello, M., Lo, L., Bartholomaeus, J., Kopsaftis, Z., Carey, M., & Kyrios, M. (2021). A systematic review and meta-analysis of psychological interventions to improve mental wellbeing. Nature human behaviour, 5(5), 631-652.
Jurist
1moI ❤️ december … maybe that’s strange 🤔… a good book when it is dark outside it makes me feel more concentrated on the reading…