Why Active Rest Is Important During the Holidays

The following essay is reproduced with permission from The Conversation, an online publication covering the latest research.

The festive period is often described as an idyllic vision of rest, conjuring up images of hot drinks and good times spent with loved ones. But many people find it hard to relax this time of year. Why do the December holidays offer the promise of respite but never seem to deliver? And is more restorative rest possible during this busy season?

I am a psychologist who studies how rest promotes learning, creativity and well-being. Sleep is often the first thing many people associate with rest, but humans also need restorative downtime when they’re awake. These periods of active rest include physical, social, and creative experiences that can occur throughout the day — not just while mindlessly scrolling on the couch.

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When holiday stress begins to snowball, periods of rest replenish depleted psychological resources, reduce stress and promote well-being. But to fully enjoy the benefits of rest and leisure, it takes more than a slow morning or a cup of hot chocolate. It’s also about intentionally scheduling periods of active recovery that energize us and leave us feeling restored.

Indeed, good rest must be anticipated, planned and refined.

Holiday stress

The winter holiday period can be detrimental to well-being. Financial stress increases and daily routines are disrupted. Add in the stress of travel and a touch of difficult family dynamics, and it’s no surprise that emotional well-being declines during the holiday season.

Periods of quality rest and recreation can alleviate these stressors, promoting recovery and well-being. They can also help reduce psychological tension and prolong positive emotions when returning to work.

Effective rest takes many forms, whether it’s going for a walk outside, socializing, listening to music, or engaging in creative hobbies. These activities may seem like distractions, but they serve important functions when it comes to mental health.

For example, research reveals that walking in nature leads to decreased activation in the area of ​​the brain associated with sadness and ruminating thoughts. Nature walks are also associated with reduced anxiety and stress.

Other studies have found that activities such as playing the piano or doing calligraphy significantly reduced the stress hormone cortisol. In fact, some of the most promising interventions for depression involve participation in enjoyable leisure activities.

Any time of inactivity is not restorative

So why is it so difficult to get a good rest during the holidays?

One of the strongest conclusions of psychologists and researchers who study leisure is that the effectiveness of rest periods depends on the satisfaction they provide to the individual. This may seem obvious, but people often spend their free time doing things that aren’t fulfilling.

For example, a famous 2002 study on how people spent their time found that the most popular form of leisure was watching television. But participants also rated time spent in front of the television as the least enjoyable activity. Those who watched television for more than four hours a day rated it as even less enjoyable than those who watched it for less than two hours a day.

A few years ago, my colleagues and I collected data from college students and found that they reported turning to mindless distractions, such as social media, at the end of the day, but that this generally didn’t make them feel invigorated or restored. Although this study was specifically about college students, when I presented the results to the research team as a whole, one of my collaborators said to me, “It really makes you think about yourself, doesn’t it?” There were silent nods in the room.

Plan a good rest

To combat the pitfall of poor rest cycles, science suggests planning active rest and enjoyable activities, and following through on those plans. Much research shows that designing, planning, and participating in enjoyable activities is effective in reducing symptoms of depression and anxiety.

For the holidays, that might mean after an afternoon of shopping with a cool-down period reading a book in a quiet place, or taking a walk after opening presents instead of immediately going into housekeeping mode. By following a schedule, not a mood, research suggests that people can break cycles of poor rest and inactivity and achieve better recovery and well-being.

Fight against guilt

Even with perfectly planned and executed rest periods, guilt can loom large. Leisure guilt is a psychological construct that encompasses feelings of distress related to spending time doing things that are relaxing rather than productive. This can reduce enjoyment of leisure time, undermining one of the mechanisms that link rest to well-being.

During the holidays, this problem can become even more pronounced. The season brings changes in daily routines, daylight levels, temperature and diets. All of these changes can deplete people’s energy levels. High expectations during the holidays can make guilt an even greater threat to rest.

If the answer to poor rest cycles is to schedule periods of active rest, then what is the solution to feelings of guilt?

Reduced expectations, immersive rest and acceptance

Research on leisure guilt is in its infancy, but my own struggles have shown me some ways to resist the pressure to be productive in every spare minute. Here are some tips to combat the mistaken belief that rest is just laziness in disguise, during the holidays and beyond.

First, I work to convince myself and my family members to lower expectations for our 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 thinking there is more to do.

Second, I’ve found that restful activities that provide a strong sense of immersion—playing video games, going for walks, and playing with my young nieces and nephews—are far more restorative than scrolling on my phone or watching TV on the couch. These diversions require my full attention and keep me from thinking about things like my overflowing email inbox or unfinished household chores.

Finally, when I feel leisure-related guilt, I accept the feeling and try to move forward. During high-stress situations, accepting negative emotions rather than avoiding them can reduce depressive symptoms.

Humans need restful periods of rest during the holidays and beyond, but this doesn’t always come easy or natural for everyone. With small adjustments and intentional actions, good rest can be within reach this holiday season.

This article was originally published on The conversation. Read the original article.