Why Eating Late at Night and Lack of Sleep Are a Recipe for Trouble

We’ve all been there—it's late, you're tired, and somehow that snack in the fridge is calling your name. But staying up late and eating at odd hours isn’t just a harmless habit—it can mess with your hunger signals, heart rate, sleep, and even muscle growth. If you’ve ever wondered why you’re suddenly ravenous at midnight or why your body feels sluggish the next day, here’s what’s really going on.

1. Does Staying Up Late Make You Hungrier?

Absolutely. Sleep deprivation doesn’t just make you a bit peckish—it cranks up your blood sugar, messes with your hunger hormones, and makes your brain light up like a pokie machine at the thought of food (Greer et al., 2013). In other words, your body goes into full snack-goblin mode, leaving you hungrier and somehow still unsatisfied (Greer et al., 2013).

2. Eating Late Can Mess with Your Heart Rate and Sleep

• Increased Blood Flow to the Stomach: Your body works overtime to digest food, which means more blood gets redirected to your gut, temporarily cranking up your heart rate (Oura, 2023).

• Heart Rate and Sleep: The problem? To drift off properly, your heart rate needs to drop. Late-night eating says, not today mate (Oura, 2023).

• Circadian Rhythm Disruption: Your body likes routine. Throw in a midnight meal, and suddenly it doesn’t know whether to sleep, digest, or prepare for a 3am dance-off (Diet Whisperer, 2022).

• Potential for Heart Palpitations: Some people feel their heart racing after eating late—probably because it’s trying to figure out why you’re giving it a workout at bedtime (Oura, 2023).

3. Why Late-Night Cravings Lean Towards Strong Flavours

• Fatigue Dulls Taste Perception: By the end of the day, your taste buds are a bit knackered, so mild flavours just don’t hit the spot (Scientific American, n.d.).

• Low Energy Levels: Your body wants a quick dopamine boost, so salty, fatty, or sweet foods start looking very attractive (Scientific American, n.d.).

• Emotional or Stress Eating: Had a long day? Your brain says, Mate, we deserve this—and suddenly, you're knee-deep in a bag of chips (Scientific American, n.d.).

• Circadian Rhythms and Cravings: Your internal clock seems to think late-night is prime time for calorie loading. Evolution, we need a word.

• Reduced Inhibition: Tired you is not known for making balanced choices. That’s why "just a little snack" turns into a full-blown feast (Scientific American, n.d.).

4. Eating Late Can Stunt Muscle Growth

• Muscle Recovery During Sleep: Your body does its best muscle repair work overnight—unless you throw a spanner in the works with a late-night feed (Yale Medicine, 2023).

• Sleep Deprivation and Muscle Loss: Not enough sleep? Your body might start breaking down muscle for energy instead of building it (Yale Medicine, 2023). Great.

• Hormonal Imbalance: Sleep is when key muscle-building hormones do their job—unless you've been up eating leftovers and confusing the system (Yale Medicine, 2023).

• Reduced Protein Synthesis: Less sleep = less muscle repair. So if you’re hitting the gym but not hitting the pillow, you’re fighting an uphill battle (Yale Medicine, 2023).

• Impact on Performance: Lack of sleep makes training harder and increases injury risk. Basically, your body is saying, Can we not? (Yale Medicine, 2023).

References:

Diet Whisperer. (2022, March 14). How does late-night eating affect circadian rhythm? Retrieved from https://dietwhisperer.com/blog/2022-03-14-late-night-eating

Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature Communications, 4, 2259.

Oura. (2023, June 22). How Late-Night Eating Can Impact Your Sleep. Retrieved from https://ouraring.com/blog/late-night-eating-sleep/

Scientific American. (n.d.). Getting More Sleep Can Reduce Food Cravings. Retrieved from https://www.scientificamerican.com/article/getting-more-sleep-can-reduce-food-cravings/

Yale Medicine. (2023, March 13). The Connection Between Sleep, Diabetes, and Obesity. Retrieved from https://www.yalemedicine.org/news/sleep-diabetes-and-obesity

How Assertiveness Can Help with Worry, Anxiety, and Low Mood

Ever agreed to something you didn't really want to do, just to keep the peace? Maybe your partner wants to watch a movie you dislike, or a family member asks for a favour that's really inconvenient. You might find yourself saying yes, even though inside you're feeling resentful or frustrated. Or perhaps you've let someone talk over you in a meeting, then spent the next three days replaying the conversation in the shower, thinking of all the things you should have said as well as worrying about the potential reactions of others. If that sounds familiar, you might need a good dose of assertiveness.

Assertiveness—aka the fine art of standing up for yourself without turning into a jerk—is an underrated life skill. While it’s not a magic fix for anxiety, low mood, or stress, it can help ease them by giving you a sense of control, strengthening your relationships, and helping you express yourself in a way that feels safe and authentic (Speed et al., 2018).

Where Assertiveness Fits into CBT (Cognitive Behavioural Therapy)

Cognitive Behavioural Therapy (CBT) tackles worry, anxiety, and low mood by addressing three key areas: thoughts, feelings, and behaviours. The idea is that these three influence each other—if one changes, the others often follow (Nyberg et al., 2023).

• Thoughts: Challenging unhelpful beliefs or self-talk (e.g., “I can’t speak up because people will get mad at me”).

• Feelings: Learning to notice and manage emotions instead of pushing them down.

• Behaviours: Changing actions that reinforce anxiety or low mood—this is where assertiveness comes in.

Becoming more assertive is about changing behaviours. By acting differently—practising speaking up, setting boundaries, and expressing emotions safely—you start to shift patterns that keep worry, stress, and sadness stuck in place (Speed et al., 2018).

Why Some People Struggle with Assertiveness

If speaking up makes you break out in a nervous sweat, you’re not alone. A lot of people learn early on—sometimes without realising it—that it’s "safer" to keep the peace. Maybe you grew up in a household where rocking the boat led to drama, or you learned that being agreeable got you more approval. Over time, that can turn into a habit of people-pleasing, avoiding conflict, and putting your own needs last (Hill, 2020).

The problem? That bottled-up frustration doesn’t just disappear. It builds up, turning into anxiety, stress, sadness, and the occasional rage-cleaning session when you just can’t deal anymore. Assertiveness helps break that cycle by letting you express yourself in a way that feels balanced and true to who you are (Speed et al., 2018).

How Assertiveness Helps with Anxiety and Low Mood

1. It clears up confusion.
   Half the things we stress over come from miscommunication. If you’re assertive, you say what you mean, and there’s no need to sit around overthinking texts or analysing people’s reactions like you’re solving a murder mystery.

2. It stops you from avoiding tough situations.
   Avoiding problems only makes them worse—like that weird smell in the fridge. If you’re worried about speaking up, dodging the situation will just add to your stress. Assertiveness helps you tackle things head-on, saving you from unnecessary anxiety (and from finding out what’s really in that Tupperware).

3. It lets you express emotions safely.
   A big part of assertiveness is learning how to say what you feel without fear of judgement or backlash. When people suppress their emotions—especially sadness or frustration—it can contribute to feeling stuck or weighed down. Practising assertiveness gives you a way to express what’s on your mind in a way that feels safe and productive (Nyberg et al., 2023).

4. It boosts confidence and self-worth.
   The more you practise assertiveness, the more you realise you can speak up without the world imploding. Over time, this helps build a stronger sense of self-worth and resilience—both of which are protective factors against low mood (Hill, 2020)..

5. It improves relationships.
   Some people worry that being assertive will upset others, but in reality, it strengthens relationships. Being honest and upfront means fewer misunderstandings, less resentment, and stronger connections—whether it’s with your mates, your boss, or your barista who still doesn’t spell your name right (Speed et al., 2018).

How to Be More Assertive (Without Feeling Like a Villain)

If assertiveness doesn’t come naturally, don’t stress—it’s a skill, and like any skill, it gets easier with practice. Here are some ways to start:

• Use “I” statements. Instead of “You never listen to me,” try “I feel frustrated when I’m interrupted.” It keeps things calm and makes it more likely that people will actually hear you (Hill, 2020).

• Set boundaries (and stick to them). If you don’t want to work late or attend that third cousin’s engagement party, say so. No guilt required.

• Practise small wins. Start with low-stakes situations—like sending back the wrong coffee order—before tackling bigger conversations (Speed et al., 2018).

• Channel your inner Aussie bluntness (nicely). Aussies are known for being direct, but there’s a difference between being upfront and being rude. Keep it clear, calm, and respectful.

Final Thoughts

While assertiveness isn’t the only solution for anxiety, stress, or low mood, it plays an important role—especially when approached through a CBT lens. Changing behaviour can influence thoughts and feelings, breaking patterns that keep us stuck (Nyberg et al., 2023).

So next time you catch yourself overthinking a situation, feeling frustrated but saying nothing, or agreeing to something you really don’t want to do, take a deep breath, stand tall, and give assertiveness a go. Future you will thank you for it.

References:

Hill, C. (2020). Assertiveness training: A forgotten evidence-based treatment. Clinical Psychology: Science and Practice, 25(1), e12216.

Nyberg, J., Boman, L., Carlbring, P., & Johansson, R. (2023). Efficacy of transdiagnostic cognitive-behavioral therapy for increasing assertiveness: A randomized controlled trial. Journal of Anxiety Disorders, 96, 102709.

Speed, B. C., Goldstein, B. L., & Goldfried, M. R. (2018). Assertiveness Training: A Forgotten Evidence-Based Treatment. Clinical Psychology: Science and Practice, 25(1), e12216.

日記：當思想偵探的有趣方式

寫日記不只是作家，詩人或喜歡漂亮筆記本的人的特權。它是一種簡單而強大的工具，可以幫助你理清腦中的混亂，讓思緒更加清晰、平靜。你可以寫日記對自己進行一場紙上的心靈對話。

你可以從寫日記中認識你的想法。寫日記並不是要批評想法，而是退一步，注意到思想模式，從而獲得足夠的思想空間來理清一切 (Pennebaker & Seagal, 1999)。

第一步：認識你的想法

試想像你的大腦就如一個繁忙的火車站，充滿了快速閃過的念頭——有些有用，有些令你不快，亦有些中性的。寫日記是一種讓你停下來，坐下來，觀察它們的方法。例如：

• 「我可以應付這個疑問！」（加油打氣的想法）

• 「我什麼都做不好。」（不愉快的想法）

• 「外面天氣晴朗。」（只是一個事實，沒什麼特別的）

通過記錄這些想法，你能更清楚地看到它們，就像退後一步，欣賞一幅畫，而不是盯著一小筆觸 (Smyth et al., 2018)。

第二步：發現無處不在的模式

當你熟悉地辨識個別想法後，你可能會發現一些想法模式。有些可能與過去有關，有些可能是你的信念。有些可能是聽覺或視覺上的印象，而有些模式狡猾到感覺像第二天性。

臨床介入中心 (CCI) 識別了十種常見的思維風格，例如：

1. 心智過濾
   你專注於負面的東西，亦過濾掉正面的，就像盯著漂亮襯衫上的小污點。寫日記可以幫助你注意到這種情況，並提供機會放大視野。

2. 跳躍結論
   這種思維有兩種形式：讀心術（「他們一定覺得我是個傻瓜」）和預測未來（「下個月肯定會很糟糕」）。把它們寫下來可以幫助你挑戰所謂的「證據」。

3. 個人化
   當你過度個人化事情，比如把天氣或他人壞心情怪到自己身上。寫日記可以幫助你問自己：「這真的和我有關嗎？」

4. 災難化
   把小問題變成大問題，想像最糟糕的情況。記錄事實可以幫助你看到事情其實沒有那麼嚴重。

5. 非黑即白的思維
   一切並不是太棒就是糟透了，沒有灰色地帶。寫日記可以幫助你找到灰色地帶，因為生活不是非此即彼的。

6. 應該與必須
   「我應該更有條理。」「我必須做得更好。」這些句子可能讓你感到壓力重重。試著寫日記，探討這些「規則」從何而來，是否真的有幫助。

7. 以偏概全
   一次糟糕的經歷並不意味著每次都會一樣。如果你發現自己寫下「總是」，「經常」或「從不」，問問自己這是否屬實。

8. 貼標籤
   對自己或他人貼上苛刻的標籤，比如「我一無是處」或「他們很懶惰」，可能讓你陷入困境。寫日記可以幫助你專注於行動而不是標籤。

9. 最小化與最大化
   要麼淡化好的事情（「這個成功不算什麼」），要麼放大壞的事情（「這個錯誤會毀掉一切」）。寫下來可以幫助你平衡思維。

10. 情緒化推理
    「我感覺自己很失敗，所以我肯定是失敗者。」你的感受是真實的，但它們並不等於事實 (Centre for Clinical Interventions, n.d.)。情緒狀況通常維時不久，寫日記讓你探索這些情緒，而不是直接接受它們。

第三步：進行思想調查工作

現在來到有趣的部分：一旦你辨識出一種思維風格，可以問自己這些問題：

• 「這個想法百分之百正確嗎？」

• 「還有其他方式看待這件事嗎？」

• 「如果朋友有這個想法，我會怎麼對他說？」

• 「這個想法對我有什麼作用？它對我的人生計劃有什麼影響？」

寫日記的目的並非要懲罰自己經歷負面或不有用的想法。我們每個人都有這些想法。目標是辨識它們，並讓自己有機會更清晰地看待事情 (Niles et al., 2022)。

為什麼要寫日記？

除了讓你成為一名出色的思維偵探，寫日記還有很多好處。它可以減輕壓力、緩解焦慮，甚至改善身體健康。此外，這是一項沒有壓力、沒有規則的活動。當然，寫日記可能會引發一些不愉快的情緒，但你可以慢慢來，也可以隨時停下。你不需要每天都寫，也不需要把它弄得很漂亮——只需拿起筆、一個筆記本（或你的手機），然後開始 (Purcell, 2006)。

如何開始

• 寫下腦中的任何內容——不加過濾，也不加批評。

• 注意你的想法。它們的作用是什麼？

• 尋找思維模式。

• 問自己問題，探索其他視角。

寫日記可能無法一夜之間解決所有問題，但它是一種強大的自我認識工具。最棒的是，你不需要完美地執行它。價值在於過程。所以，拿起你的筆開始吧——你可能會對自己的發現感到驚訝 (Fritson, 2008)。

無論你目前在哪個階段，如果你想將你的日記練習提升到一個新水平，我隨時在這裡支持你。

References: 

Centre for Clinical Interventions. (n.d.). Unhelpful thinking styles. https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Unhelpful-Thinking-Styles 

Fritson, K. K. (2008). Impact of journaling on students' self-efficacy and locus of control. InSight: A Journal of Scholarly Teaching, 3, 75-83. 

Niles, A. N., Haltom, K. E., Mulvenna, C. M., Lieberman, M. D., & Stanton, A. L. (2022). Efficacy of expressive writing in the treatment of anxiety and depressive disorders: A meta-analysis of randomized clinical trials. Behaviour Research and Therapy, 148, 103983. 

Pennebaker, J. W., & Seagal, J. D. (1999). Forming a story: The health benefits of narrative. Journal of Clinical Psychology, 55(10), 1243-1254. 

Purcell, M. (2006). The health benefits of journaling. Psych Central. https://psychcentral.com/lib/the-health-benefits-of-journaling/ 

Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290.

Journaling: A Fun Way to Play Thought Detective

Journaling isn't just a pastime for aspiring poets or people with a thing for fancy notebooks. It's a simple but powerful tool that helps you sort through the clutter in your head, giving you a clearer, calmer mind. Think of it as having a heart-to-heart with yourself on paper. At its core, journaling is about recognising your thoughts. It's, however, not about judging those thoughts or trying to squash them. Instead, it's about stepping back, noticing patterns, and gaining enough space to make sense of it all (Pennebaker & Seagal, 1999). 

Step 1: Meet Your Thoughts 

Your mind is like a crowded train station, full of thoughts zipping past—some helpful, some unpleasant, and some neutral. Journaling is a way to pause, take a seat, and watch them go by. Maybe you'll notice thoughts like: 

"I can handle this!" (the cheerleader thoughts).

"I'm terrible at everything." (the not-so-pleasant ones).

"It's sunny outside." (just a fact, nothing to see here). By writing them down, you start to see them more clearly—like stepping back from a painting to take in the whole picture instead of staring at one messy brushstroke (Smyth et al., 2018). 

Step 2: Patterns, Patterns Everywhere 

Once you're comfortable with recognising individual thoughts, you might notice patterns. Some might be related to your past. Some are your beliefs. Some may be auditory or visual. Some of these patterns are so sneaky they might feel like second nature. The Centre for Clinical Interventions (CCI) identifies ten common thinking styles that can show up uninvited: 

1. Mental Filter
   You focus on the negatives and filter out the positives, like staring at a tiny stain on a beautiful shirt. Journaling helps you notice when you're doing this and gives you a chance to zoom out.

2. Jumping to Conclusions
   This one comes in two flavours: mind reading ("They must think I'm an idiot") and fortune-telling ("This is going to go horribly"). Writing these down lets you challenge the so-called evidence behind them.

3. Personalisation
   This is when you take things way too personally, like blaming yourself for the weather or someone else's bad mood. Journaling helps you ask, "Is this really my responsibility?"

4. Catastrophising
   You're turning a molehill into a mountain, imagining the absolute worst-case scenario. Writing down the facts can help you see that it's not as dire as it feels.

5. Black-and-White Thinking
   Everything's either amazing or terrible, with no in-between. Journaling can help you find the shades of grey—because life isn't all or nothing. 

6. Shoulding and Musting
   "I should be more organised." "I must do better." These phrases can feel like a weight on your shoulders. Try journaling about where these "rules" come from and whether they're actually helpful. 

7. Overgeneralisation
   One bad experience doesn't mean every experience will be the same. If you catch yourself writing "always" or "never," ask yourself if it's really true. 

8. Labelling
   Sticking a harsh label on yourself or others—like "I'm useless" or "They're lazy"—can keep you stuck. Journaling helps you focus on actions rather than identities.

9. Minimisation and Maximisation
   Either downplaying the good stuff ("That win doesn't count") or blowing up the bad stuff ("This mistake will ruin everything"). Writing helps you balance the scales. 

10. Emotional Reasoning

    "I feel like a failure, so I must be one." Your feelings are valid, but they're not facts(Centre for Clinical Interventions, n.d.). Feelings come and go. Journaling lets you explore those feelings without taking them at face value. 

Step 3: Time for investigative work 

Now comes the fun part: once you've identified a thinking style, ask yourself questions like:

• "Is this thought 100% true?"

• "What's another way to look at this?"

• "If a friend thought this, what would I say to them?"

• "What function does it serve me? What does it do to my life?" 

It's not about punishing yourself for having unhelpful thoughts. We all have them. The goal is to spot them, and give yourself a chance to see things more clearly (Niles et al., 2022). 

Why Bother? 

Apart from turning you into a top-notch investigator, journaling has a heap of benefits. It can reduce stress, ease anxiety, and even improve your physical health. Plus, it's a no-pressure, no-rules activity. Sure, journaling may trigger some unpleasant feelings but you can take your time and you can pause whenever you like. You don't need to do it every day or make it look pretty—just grab a pen, a notebook (or your phone), and start (Purcell, 2006). 

How to Start 

Write down whatever's on your mind—no filter, no judgment.

Notice your thoughts. What purposes do they have?

Look for patterns.

Ask questions and explore other perspectives. 

Keep in mind these few simple tips when you journal (Pennebaker, 2004):

1. Choose a Topic – Write about something deeply personal and important. It can be the same event for four days or different ones each day.

2. Set a Routine – Write for 15–20 minutes daily for four days in a row for the best effect.

3. Keep Writing – Write without stopping. Don’t worry about spelling or grammar. If you get stuck, repeat what you’ve written until the time is up.

4. Write for Yourself – This is for your eyes only. You can keep, hide, or destroy your writing afterward.

5. Know Your Limits – Avoid writing about topics that feel too overwhelming right now.

6. Expect Some Emotion – Feeling a bit sad or heavy afterward is normal, especially at first. Plan some quiet time to process your feelings.

Journaling might not solve everything overnight, but it’s a powerful tool for gaining deeper self-awareness. The best part? You don’t need to get it perfect. The value lies in the process, not in polished entries. So, pick up your pen and start—you might be surprised by what you discover (Fritson, 2008).

Wherever you are in your journey, if you’d like to take your journaling practice to the next level, I’m here to support you.

References: 

Centre for Clinical Interventions. (n.d.). Unhelpful thinking styles. https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Unhelpful-Thinking-Styles 

Fritson, K. K. (2008). Impact of journaling on students' self-efficacy and locus of control. InSight: A Journal of Scholarly Teaching, 3, 75-83. 

Niles, A. N., Haltom, K. E., Mulvenna, C. M., Lieberman, M. D., & Stanton, A. L. (2022). Efficacy of expressive writing in the treatment of anxiety and depressive disorders: A meta-analysis of randomized clinical trials. Behaviour Research and Therapy, 148, 103983. 

Pennebaker, J. W., & Seagal, J. D. (1999). Forming a story: The health benefits of narrative. Journal of Clinical Psychology, 55(10), 1243-1254. 

Pennebaker, J. W. (2004). Writing to heal: A guided journal for recovering from trauma and emotional upheaval. New York: New Harbinger.

Purcell, M. (2006). The health benefits of journaling. Psych Central. https://psychcentral.com/lib/the-health-benefits-of-journaling/ 

Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290.

農曆新年過年攻略：「幾時結婚生BB？」- 心理健康挑戰與策略

過年向來是充滿歡樂的時節，有熱鬧的慶祝活動、紅包利是、禮物和家人相聚的美好時光。然而，對許多人來說，這段期間也可能帶來焦慮、失落或孤單的情緒。無論是失去摯愛、家庭關係緊張、經濟壓力或孤獨感，這個節慶期間的挑戰可能會讓人不堪負荷。這些困難往往因維繫傳統文化期望和家庭壓力而加劇。

過年期間常見的挑戰:

• 家庭壓力與尷尬的問題

對某些人來說，過年意味著要面對尷尬的家庭互動溝通。親戚可能會對你的事業、感情狀況或人生方向發表意見。雖然這些話語可能出於善意，但聽起來類似批評，或引發不必要的壓力。想像一下，坐在餐桌上，四周瀰漫著傳統佳餚的香氣，卻不斷被問到「幾時結婚生BB？」或被拿來和「更成功」的親戚比較。這些情況屢見不鮮，而且可能令人情緒耗竭。

• 文化與世代的隔閡

大時大節往往凸顯出家庭中不同世代之間的差距。就像在自我表達選擇權與尊重文化價值之間取得平衡。這種隔閡可能會讓許多人感到不被理解。

• 孤獨與社交孤立

因為各種原因，有許多人會農曆新年獨自一人或與家人分開。某些人過年可能會特別孤單，有機會加劇空虛、悲傷和羞愧感。

應對過年壓力的策略

1. 尋求支持
   在過年期間尋求支持至關重要。孤立會放大負面想法和情緒，但與朋友、富有同理心的家人或知己保持溝通，可以提供歸屬感。分享感受又或是與同聲同氣的人在一起，有助於緩解孤獨感，並提供新的觀點。請記住，尋求援助是勇氣的表現，而非軟弱。

2. 使用正念技巧
   深呼吸方法可以幫助你管理壓力和焦慮。無論是深呼吸幾次、專注於衣服的觸感，還是聆聽周圍的聲音，這些技倆都可能幫助你更專注於當下，減少煩躁感，尤其當「姨媽姑姐」第 15 次問起你的感情生活時，你可能會想鑽到枱底。

3. 事先規劃
   為假期制定一個靈活的計劃，可以幫助你更有效地應對家庭互動及拜年活動。例如決定你在聚會上停留的時間，並安排休息空間，又或者何時離開，諸如此類可以管理期望並減輕壓力。你亦可預先準備問題答案，或制定一個脫身策略，例如自己開車。

4. Self-care
   Self-care在過年前、期間和之後都同樣重要。優先從事能帶來平靜和喜悅的活動，例如閱讀、運動或散步。這些活動有助於你以韌性面對家庭互動。慶祝活動結束後，花點時間透過寫日記、冥想或安靜反思來放鬆身心。請記住，自我照顧不非一概為自私，而是你對自己的尊重。

5. 重構你對節慶的意義
   世上無完美的節慶假期，但你可以籌辦或參加符合你價值觀和偏好的慶祝活動。如果你獨自一人，可以計劃一天的自由行、與親友進行線上聯繫。考慮與其他獨自一人的朋友一齊食「團年飯」。如果你感到被迫參加家庭聚會，請記住你有權選擇不出席。設定界限並不代表你不合群，這只意味著你優先考慮自己，將自身排頭位。

6. 培養感恩之心
   感恩可以改變你的觀點，即使在充滿挑戰的時期也是如此。感謝生活中的美好事物，無論是支持你的朋友、有意義的工作還是珍愛的愛好。保持感恩日記有助於你專注於祝福，並培養滿足感。

節日憂鬱或焦慮通常是暫時的，但如果悲傷或焦慮的情緒持續存在，可能表示存在更深層的問題。請不要猶豫尋求心理健康專業人士的協助。

Navigating the Lunar New Year: Mental Health Challenges and Strategies

The Lunar New Year is traditionally a time of joy, rich with celebrations, red envelopes, gifts, and quality family time. However, for many people, it can also be a season of anxiety, disappointment, or loneliness. Whether it's the loss of a loved one, strained family relationships, financial pressures, or isolation, the challenges of this festive period can be overwhelming. These difficulties are often compounded by cultural expectations and the pressure to uphold traditions.

Common Challenges During the Lunar New Year

Family Pressures and Awkward Questions
For some, the Lunar New Year means navigating uncomfortable family dynamics. Relatives might make comments about career choices, relationship status, or life achievements. While these remarks are often well-meaning, they can feel more like critiques, triggering self-doubt and stress. Imagine sitting at the dinner table, surrounded by the comforting aromas of traditional dishes, only to be met with questions like, "When will you find someone?" or comparisons to more "successful" relatives. These situations are all too common and can be emotionally draining.

Cultural and Generational Divides
The holiday often highlights the generational gap in families, with some family members striving to balance authenticity with respect for cultural values. This divide can leave many feeling misunderstood, even in the company of loved ones.

Loneliness and Social Isolation
For those who are alone or separated from family due to distance or strained relationships, the Lunar New Year can be particularly isolating. Social isolation often exacerbates feelings of emptiness, sadness, and shame.

Strategies for Managing Lunar New Year Stress

1. Get Support
Seeking support during the Lunar New Year is crucial. Isolation can magnify negative thoughts and emotions, but connection—whether with friends, empathetic family members, or loved ones—can provide a sense of belonging. Sharing feelings or simply being around positive influences helps to ease loneliness and offers a fresh perspective. Remember, reaching out is a sign of strength, not weakness.

2. Practice Mindfulness Techniques
Simple grounding methods can help you manage stress and anxiety. Whether it’s taking a few deep breaths, focusing on the texture of your clothing, or tuning in to the sounds around you, these little actions can help you feel more present and less frazzled—especially when Aunt Linda’s 15th question about your love life makes you want to disappear under the dining table.

3. Plan Ahead
Creating a flexible plan for the holiday can help you navigate family interactions more comfortably. Decide how long you’ll stay at gatherings, and plan for breaks if needed. Communicating your intentions—such as leaving after dinner—manages expectations and reduces stress. Preparing responses to anticipated questions or having an exit strategy, like driving yourself, empowers you to handle the day on your terms.

4. Embrace Self-Care
Self-care is vital before, during, and after the Lunar New Year. Prioritise activities that bring peace and joy, such as reading, yoga, or nature walks. This preparation helps you face family dynamics with resilience. After the celebrations, take time to decompress through journaling, meditation, or quiet reflection. Remember, self-care isn’t selfish; it’s your secret weapon for staying sane.

5. Reconstruct Your Meaning of Festivity
Instead of striving for a perfect holiday, focus on what brings you joy. Create new traditions that align with your values and preferences. If you’re alone, plan a day for self-care, indulge in hobbies, or connect virtually with loved ones. Consider hosting or joining a Lunar New Year celebration with friends who are also alone. And if you’re feeling pressured to attend family gatherings, remember—it’s okay to say no. Setting boundaries doesn’t make you a bad person; it just means you’re putting your well-being first.

6. Cultivate Gratitude
Gratitude can transform your perspective, even during challenging times. Acknowledge the positives in your life, whether it’s supportive friends, meaningful work, or cherished hobbies. Keeping a gratitude journal helps you focus on blessings and fosters a sense of contentment.

Recognising When to Seek Help

The holiday blues are often temporary, but if feelings of sadness or anxiety persist, it may indicate a deeper issue. Symptoms like fatigue, irritability, and loss of interest in enjoyable activities can be signs of depression or anxiety. Don’t hesitate to reach out to a mental health professional for support. Seeking help is a proactive step toward well-being.

Final Thoughts

The Lunar New Year is a time of reflection, celebration, and connection, but it can also bring challenges. By seeking support, practising grounding techniques, planning ahead, embracing self-care, and reconstructing traditions, you can navigate this season with resilience and grace. Remember, you are not alone in your feelings, and it’s okay to prioritise your mental health. Being alone during the holiday doesn’t have to feel lonely—it can be a choice, a chance to recharge and reflect.

This list of tips isn’t exhaustive—there are plenty more strategies out there to help make the Lunar New Year meaningful on your own terms. So, here’s to celebrating not just our cultural heritage but also our commitment to self-care and well-being. And if all else fails, there’s always the excuse of "digestive issues" to make an early exit. Cheers to that!

Want more personalised support?

Thinking Outside the Box: Why Early Mental Health Support Matters

Let’s face it—life can be unpredictable, and sometimes it throws us off balance. Just like regular tune-ups keep your car running smoothly, early mental health support can keep your well-being in check.

Seeking support early isn’t about overreacting to every wobble. It’s about catching small concerns before they grow into bigger challenges. After all, isn’t it better to fix a minor issue before it becomes a major breakdown?

Benefits of seeking help early:

• You build strengths that feel almost like superpowers! Research shows that early intervention helps develop valuable coping skills (Keyes, 2007) – your very own mental health toolkit. Imagine having a secret arsenal of stress-busting techniques and a resilient mindset to tackle life's challenges with confidence.

• Addressing concerns early can help make life’s ups and downs more manageable (Slade, 2010). Untreated mental health concerns can feel like an endless rollercoaster ride – ups and downs, twists and turns. Early support can help you smooth out the ride and enjoy the journey more (Huppert, 2009).

• Stronger connections: Mental health challenges can sometimes strain relationships(Rüsch et al., 2005). Early support not only helps you but also strengthens your connections with loved ones, creating a supportive network around you.

Signs It Might Be Time to Check In

It's important to remember that everyone feels down sometimes. But if you're noticing some recurring patterns, like:

• Persistent feelings of sadness, anxiety, or hopelessness (Patel et al., 2018).

• Changes in sleep patterns, appetite, or energy levels (Rickwood et al., 2007).

• Withdrawal from social activities and interests (Corrigan et al., 2014).

• Difficulty concentrating or making decisions (Summerfield, 2001).

• Increased irritability or restlessness.

• Unexplained physical symptoms, such as headaches or stomach aches.

It might be time to reach out because your mental health matters.

Remember, taking care of your mental health is not a sign of weakness, it's a sign of self-care and a commitment to your well-being (Jorm, 2012). Just like you'd prioritise physical health with regular check-ups, prioritising your mental health is an investment in your overall well-being and success. Want more personalised support?

References:

Corrigan, P. W., Druss, B. G., & Perlick, D. A. (2014). The impact of mental illness stigma on seeking and participating in mental health care. Psychological Science in the Public Interest, 15(2), 37-70.

Huppert, F. A. (2009). Psychological well‐being: Evidence regarding its causes and consequences. Applied Psychology: Health and Well‐Being, 1(2), 137-164.

Jorm, A. F. (2012). Mental health literacy: Empowering the community to take action for better mental health. American Psychologist, 67(3), 231-243.

Keyes, C. L. (2007). Promoting and protecting mental health as flourishing: A complementary strategy for improving national mental health. American Psychologist, 62(2), 95-108.

Patel, V., Saxena, S., Lund, C., Thornicroft, G., Baingana, F., Bolton, P., ... & UnÜtzer, J. (2018). The Lancet Commission on global mental health and sustainable development. The Lancet, 392(10157), 1553-1598.

Rickwood, D. J., Deane, F. P., & Wilson, C. J. (2007). When and how do young people seek professional help for mental health problems? Medical Journal of Australia, 187(S7), S35-S39.

Rüsch, N., Angermeyer, M. C., & Corrigan, P. W. (2005). Mental illness stigma: Concepts, consequences, and initiatives to reduce stigma. European Psychiatry, 20(8), 529-539

Slade, M. (2010). Mental illness and well-being: The central importance of positive psychology and recovery approaches. BMC Health Services Research, 10(1), 26.

Honesty & Vulnerability in Psychotherapy: The Real MVPs

Honesty and vulnerability—sounds heavy, right? But in therapy, these two are more like helpful tools than intimidating concepts. They’re the keys to growth, healing, and understanding yourself better (Leroux et al., 2023; Vandenberghe et al., 2023).

Being honest with your therapist isn’t just about listing facts or recounting your week like it’s a report. It’s about letting them into your world—thoughts, feelings, fears, and all. Yes, even the stuff you’d rather not talk about. It might feel a bit uncomfortable at first (okay, maybe a lot), but it helps your therapist know how to support you. After all, they can’t help you tackle what they don’t know about (Psychotherapy.net, n.d.).

Then there’s vulnerability. It’s not about spilling your guts all at once or feeling exposed every second—it’s about sharing what’s real for you. Vulnerability takes courage, sure, but it’s not a grand gesture; it’s those small, brave moments when you open up about what’s really going on. And no, it doesn’t mean you’re weak—it means you’re human, and that’s where growth begins (Vandenberghe et al., 2023).

But let’s be clear: therapy isn’t meant to leave you feeling raw all the time. It’s a safe space to dip a toe into those difficult waters and retreat when needed. Think of your therapist as your hiking buddy—they’re there to guide the pace and help you navigate the tricky terrain, not push you to scale the emotional equivalent of Everest on day one (Psychotherapy.net, n.d.).

Sure, facing uncomfortable truths or challenging emotions isn’t anyone’s idea of fun, but the benefits often outweigh the initial discomfort. Working through these moments can lead to insights that help you grow, break unhelpful patterns, and, over time, feel more aligned with the person you want to be (Leroux et al., 2023; Vandenberghe et al., 2023).

The best part? Honesty and vulnerability in therapy don’t have to be perfect. Start small. Share what you can, when you’re ready. Therapy is a process, not a performance, and progress happens one step at a time. Each bit of effort you put in adds up, and the results can be truly rewarding (Psychotherapy.net, n.d.).

So, take a breath, and remember: honesty and vulnerability might feel tricky, but they’re also the gateway to meaningful change. And that’s a journey worth taking.

Ready to take things to another level?

References: 

Leroux, P., Sperlinger, D., & Worrell, M. (2023). Experiencing vulnerability and growth: A qualitative study of psychodynamic psychotherapy for depression. Counselling and Psychotherapy Research, 23(1), 71-81. https://doi.org/10.1002/capr.12573

Psychotherapy.net. (n.d.). Honesty, Not Empathy, is the Greatest Gift a Clinician Can Offer. Retrieved from https://www.psychotherapy.net/blog/title/honesty-not-empathy-is-the-greatest-gift-a-clinician-can-offer 

Vandenberghe, L., Kanter, J. W., & Holman, G. I. (2023). Promoting appetitive learning of consensual, empowered vulnerability. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1200452

Anger and Frustration: Two Perspectives on Navigating These Powerful Emotions

Anger and frustration are universal emotions—powerful forces that can either inspire positive change or cause chaos, depending on how we handle them. People have been debating their role in our lives for ages, with two main camps emerging.

Perspective 1: "Don’t Let Anger Control You"

From this angle, anger is like that friend who always makes things worse at parties. Sure, they mean well, but they tend to cloud judgment, ruin relationships, and stress everyone out (Lickley & Sebastian, 2022).

This perspective aligns with philosophies like Stoicism, which basically say, "Keep calm and carry on." The idea is that anger just adds fuel to the fire without actually solving anything. By taking a deep breath, reframing our frustrations, and practicing patience, we can tackle challenges without flying off the handle.

The perks are obvious: staying calm helps us make smarter decisions, keeps us grounded, and spares everyone around us from unnecessary drama. It’s about embracing emotional zen and aiming for peace, no matter the circumstances (Wilks et al., 2022).

Perspective 2: "Validate Your Emotions—Anger Has Its Place"

On the flip side, some argue that anger and frustration deserve a bit more love and respect—especially when they pop up for good reasons like injustice, boundary violations, or unmet needs. This camp sees anger not as the villain, but as the messenger telling us something needs to change (Kaźmierczak et al., 2023).

Bottling up these feelings can lead to a pressure-cooker situation, with stress, anxiety, or even health problems bubbling over. Instead, understanding and embracing our anger can help us stand up for ourselves, set boundaries, and take meaningful action.

When expressed thoughtfully, frustration can even strengthen relationships by encouraging honest conversations. The key, as proponents say, isn’t to suppress anger but to channel it in a way that’s productive and respectful (Lickley & Sebastian, 2022).

A Balanced Approach: Channeling Anger Constructively

While these two perspectives may seem like opposites, they actually agree on one thing: the goal is to neither let anger run the show nor ignore it entirely. Instead, we should aim to use it wisely.

Here are some friendly tips for managing anger and frustration in a healthy way:

• Pause and Reflect: Before snapping, take a moment to breathe and figure out what’s really bothering you. Ask yourself, Why am I feeling this way? What’s the real issue?

• Communicate Clearly: Share your feelings calmly and constructively. Focus on the problem, not the person, and use "I" statements (e.g., I feel upset because…).

• Engage in Physical Activity: Got a surge of angry energy? Burn it off with exercise—it’s great for releasing tension and clearing your head.

• Practice Emotional Regulation: Try mindfulness, journaling, or deep breathing to process your emotions without acting on them impulsively (Lickley & Sebastian, 2022).

• Express Your Needs Constructively: If anger stems from overlooked needs or boundaries, figure out what you want and communicate it assertively (but kindly!).

• Seek Solutions: Turn your frustration into fuel for solving the issue. What practical steps can you take to improve the situation?

• Know When to Let Go: Some things just aren’t worth the stress. Learn to let go and redirect your energy to something more rewarding.

At the end of the day, anger and frustration aren’t inherently bad—they’re just part of being human. The trick is to steer them in a direction that works for you, not against you (Kaźmierczak et al., 2023).

And hey, if you’re feeling stuck, don’t hesitate to ask for help. A mental health professional can offer personalized strategies to make these emotions work for you, not against you. Think of it as upgrading your emotional toolkit!

References: 

Kaźmierczak, I., Zajenkowska, A., Rajchert, J., Jakubowska, A., & Abramiuk-Szyszko, A. (2023). The Role of Anger Expression in Unmet Expectations and Depressive Symptoms. Depression Research and Treatment, 2023, 8842805. https://doi.org/10.1155/2023/8842805 

Lickley, R. A., & Sebastian, C. L. (2022). A systematic review of neural, cognitive, and clinical studies of anger and aggression. Frontiers in Behavioral Neuroscience, 16, 886010. https://doi.org/10.3389/fnbeh.2022.886010

Wilks, C. R., Morland, L. A., Dillon, K. H., Mackintosh, M. A., Blakey, S. M., Wagner, H. R., & Elbogen, E. B. (2022). Anger, aggression, and interests in violence following military trauma. Journal of Traumatic Stress, 35(1), 227-237. https://doi.org/10.1002/jts.22670

Struggling to Exercise? Here's How to Get Moving!

Finding it hard to stick to an exercise routine? You’re not alone! Here are some simple, practical tips to help you stay motivated and make movement a natural part of your day:

Discover Your "Why" and Visualize It

Motivation starts with purpose. Ask yourself: Why do I want to exercise? Maybe it’s to boost your health, gain more energy, manage stress, or set a great example for your kids. Having a clear reason can keep you focused. Close your eyes and imagine the outcome—feeling stronger, happier, or more confident can be a game-changer (Rhodes et al., 2019).

Sneak in Extra Steps

Every little bit adds up! If you drive or take public transport, park a bit farther away or get off a stop early. These small changes might not seem like much, but they can help you hit your daily movement goals without much effort (O'Donoghue et al., 2018).

Share Your Goals for Accountability

Tell a friend, family member, or coworker about your exercise plans. When others know, they can cheer you on or join in! Plus, a little nudge from someone else can work wonders when your motivation dips (Chevance et al., 2021).

Be Ready Anytime

Keep your gym gear handy—in your car, at the office, or in your bag. That way, you can jump into action whenever an opportunity pops up. Convenience is your best friend when building new habits (Fredriksson et al., 2018).

Start Small and Celebrate Progress

You don’t need to run a marathon on day one! A five-minute workout is totally fine. Maybe it’s a quick stretch, a brisk walk, or a few squats. Small steps are still steps forward. Remember, progress is progress, no matter how small—and it’s definitely worth celebrating (Brellenthin & Lee, 2022).

Be Kind to Yourself

Life happens, and some days won’t go as planned. That’s okay! Instead of beating yourself up for missing a workout, practice self-compassion. Remind yourself that it’s about consistency over time, not perfection. Treat yourself like you would a friend, and focus on getting back on track next time.

Make It Enjoyable

Exercise doesn’t have to mean slogging it out at the gym. Find activities you genuinely love—dancing, hiking, swimming, playing a sport—whatever makes you smile. The more fun you have, the more likely you’ll stick with it. After all, fun is one of the strongest motivators for staying active (Rhodes et al., 2019).

Track Your Wins

Use a journal, a table, or a fitness app to log your workouts. Watching your progress over time can be incredibly motivating and help you keep the momentum going. Self-monitoring is a proven way to build and maintain habits (Teixeira et al., 2012).

Reward Yourself

Give yourself a little treat for sticking to your routine. It could be a relaxing bath, your favorite healthy snack, or some snazzy new workout gear. Rewards make the process more satisfying and reinforce the habit. This ties in with the Self-Determination Theory, which highlights the role of intrinsic motivation in sustaining exercise behavior (Teixeira et al., 2012).

With these tips, you’ll be well on your way to a healthier, more active lifestyle. Remember, every step counts—progress is progress!

And if you’re looking for personalized strategies to meet your unique needs and goals, book a consultation with me. Together, we can create a plan that works for you!

References:

Brellenthin, A. G., & Lee, D. C. (2022). Physical activity and the development of substance use disorders: Current knowledge and future directions. Progress in Brain Research, 261, 443-464. https://doi.org/10.1016/bs.pbr.2021.02.008

Chevance, G., Baretta, D., Golaszewski, N., Takemoto, M., Shrestha, S., Jain, S., Rivera, D. E., & Klasnja, P. (2021). Goal setting and achievement for walking: A series of n-of-1 digital interventions. Health Psychology, 40(1), 30-39. https://doi.org/10.1037/hea0001044

Fredriksson, S. V., Alley, S. J., Rebar, A. L., Hayman, M., Vandelanotte, C., & Schoeppe, S. (2018). How are different levels of knowledge about physical activity associated with physical activity behaviour in Australian adults? PloS One, 13(11), e0207003. https://doi.org/10.1371/journal.pone.0207003

O'Donoghue, G., Kennedy, A., Puggina, A., Aleksovska, K., Buck, C., Burns, C., Cardon, G., Carlin, A., Ciarapica, D., Colotto, M., Condello, G., Coppinger, T., Cortis, C., D'Haese, S., De Craemer, M., Di Blasio, A., Hansen, S., Iacoviello, L., Issartel, J., ... Boccia, S. (2018). Socio-economic determinants of physical activity across the life course: A "DEterminants of DIet and Physical ACtivity" (DEDIPAC) umbrella literature review. PloS One, 13(1), e0190737. https://doi.org/10.1371/journal.pone.0190737

Rhodes, R. E., McEwan, D., & Rebar, A. L. (2019). Theories of physical activity behaviour change: A history and synthesis of approaches. Psychology of Sport and Exercise, 42, 100-109. https://doi.org/10.1016/j.psychsport.2018.11.010

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. https://doi.org/10.1037/0003-066X.55.1.68

Teixeira, P. J., Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: a systematic review. The international journal of behavioral nutrition and physical activity, 9, 78. https://doi.org/10.1186/1479-5868-9-78

What is Health Psychology, and How Can a Health Psychologist Help Me?

Health psychology is a recognised area of psychological practice in Australia and many developed countries. It focuses on understanding the complex interplay between psychological, behavioral, and social factors that influence health and illness.1 That being said, you don't need to have a chronic illness, terminal condition, or medical diagnosis like diabetes or cancer to benefit from seeing a health psychologist.

Health psychologists apply psychological science to promote health, prevent illness, and enhance overall well-being. This goes beyond treating mental health disorders—a health psychologist focuses on the intricate connection between physical health and mental well-being, helping you thrive as a whole person. In essence, it's about holistic wellness.2

Whether it's improving your appetite, staying active, regulating your sleep patterns, balancing indulgences, nurturing relationships, excelling in your studies, or advancing your career, Gordon, as a health psychologist, understands that these aspects matter to you. They shape who you are, directly impact your health and your quality of life. For instance, anxiety can influence multiple areas of life, from physical health to daily routines.3 By understanding how these domains interact, Gordon can help you align them to support your overall wellness—if you choose to explore this together.

How a Health Psychologist Can Help

Prevention
If you have a family history of medical conditions or risk factors, Gordon can work with you to make proactive lifestyle changes. With the right support, you can refine your habits, such as improving your diet, staying active, or managing stress, to help prevent/slow down the onset of health issues. Health psychology interventions can help prevent certain health conditions and promote overall well-being.4

Early Intervention
If you're noticing early signs of health challenges—like sleep disturbances, low energy, or stress that's starting to affect your daily life—Gordon can help you address these concerns before they escalate. Tackling small changes early can lead to significant improvements in your long-term health and well-being. Early psychological interventions can be effective in managing stress and preventing the development of more serious health issues.5

Tertiary Intervention
Psychological interventions can help improve on the management of chronic conditions and overall quality of life for people living with chronic conditions.6 For those living with chronic conditions, Gordon provides psychological support to help you manage your journey. Whether you're dealing with fatigue, pain, frustration, or uncertainty, Gordon is here to guide you in navigating these challenges. Through personalised consultations, you will be supported to focus on addressing what matters to you.

Footnotes:

1. Papies, E. K., Best, M., Gelibter, E., & Barsalou, L. W. (2024). The role of mental representations in health psychology: A systematic review and research agenda. Health Psychology Review, 18(1), 1-21.

2. Di Maio, S., Keller, J., Hohl, D. H., Schwarzer, R., & Knoll, N. (2024). Compendium of dyadic intervention techniques (DITs) to change health behaviours: a systematic review. Health Psychology Review, 18(1), 1-26.

3. Doyle, D. M., Molix, L., & Arrival, F. (2024). The health consequences of chronic social stress: A meta-analysis. Health Psychology Review, 18(1), 1-19.

4. Tapper, K. (2022). Mindful eating: What we know so far. Nutrition Bulletin, 47(2), 168-185.

5. American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.).

6. Czajkowski, S. M., Powell, L. H., Adler, N., Naar-King, S., Reynolds, K. D., Hunter, C. M., ... & Charlson, M. E. (2015). From ideas to efficacy: The ORBIT model for developing behavioral treatments for chronic diseases. Health Psychology, 34(10), 971-982.

Christmas: Coping with Holiday Anxiety

Christmas: Coping with Holiday Anxiety

The holiday season, while joyful, can also be emotionally challenging. Many struggle with “Christmas anxiety,” driven by pressures like preparing meals, managing family dynamics, shopping for gifts, or dealing with grief over lost loved ones. Social media and commercialised portrayals of an ideal Christmas amplify these stressors, leaving many overwhelmed.

Recognising Holiday Anxiety

Anxiety during the holidays manifests in various ways1, including:

• Constant Worrying: Persistent, unmanageable worries can hinder your attention in being present.

• Physical Symptoms: Signs include increased heart rate, rapid breathing, sweating, and trembling.

• Social Withdrawal: Avoiding loved ones or social events may signal distress.

• Weight Fluctuations: Anxiety can disrupt sleep, eating, and exercise habits.

• Sleep Issues: Poor or excessive sleep patterns are common markers of anxiety.

Strategies to Manage Holiday Anxiety

1. Acknowledge Your Feelings: Accept that it’s okay to feel less than joyful, especially if the season stirs difficult emotions. Set the intention of being present. Make sure you’re on your own list.2

2. Seek Support: Share concerns with trusted friends, family, or professional help.3

3. Set Realistic Expectations: Avoid striving for perfection; mishaps are a natural part of life.2

4. Create a Budget: Financial planning can mitigate stress related to overspending.1

5. Avoid Overcommitment: Balance your time to prevent burnout, and don't hesitate to take time-out.4

6. Moderate Alcohol Consumption: While tempting, excessive drinking can worsen anxiety.5

7. Support Hosts: Offer help to those managing festivities, lightening their load and enhancing togetherness.6

With these strategies, you can embrace the holiday season with less stress and more joy.

Want more personalised help? Book your session today!

Footnotes

1. American Psychological Association: https://www.apa.org/news/press/releases/2023/11/holiday-season-stress

2. Brain & Behavior Research Foundation:
https://bbrfoundation.org/blog/stress-anxiety-and-holidays

3. Substance Abuse and Mental Health Services Administration:
https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season

4. American Psychological Association:
https://www.apa.org/news/press/releases/2006/12/holiday-stress

5. UCLA Health:
https://www.uclahealth.org/news/article/coping-with-holiday-stress

6. Mass General Brigham Mclean:
https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays