Keypoints
- Positive interventions like gratitude, kindness, and savoring can boost happiness and reduce depression.
- Mindfulness, best-self visualizations, and goal-setting can enhance resilience and optimism daily.
- Strong social ties can combat isolation and healthy routines with limited screen time can improve well-being.
December is often filled with cheery music and festive songs, but for some, it’s the darkest and loneliest time of year. As the days shorten and the nights grow longer, many people start to feel lonely, depressed and disengaged from life. Global statistics show that December is one of the months with the most reports of depression and to make matters worse, it’s also the month where the availability of psychological services is at its lowest (due to the holidays and the high demand).
But what can we do to help manage the December darkness? Well, there are 10 positive psychological interventions you can use to help you build resilience and nurture your mental health in the challenging times ahead.
1. Keep a Gratitude Journal
During the day, look for three things that you are grateful for and jot them down in a journal in the evening. Also reflect and write down WHY you are grateful for these three things. This simple practice helps you shift your focus from what you don’t have, to what you do have and helps you make you aware of why these things are important. Gratitude journaling has been shown to increase positive emotions, improve sleep, and reduce stress. By regularly acknowledging the good things, you train your brain to notice and appreciate the positive aspects of your life, even during tough times. You can even try a virtual gratitude visit.
2. Perform Five Random Acts of Kindness
Try and do five small random acts of kindness twice a week. This can be giving someone space in front of you in the queue at the store, or just taking a coffee to a homeless person. Small acts of kindness not only benefit others but also boost your own happiness. These acts of kindness create a sense of connection and purpose and help release feel-good hormones like oxytocin and serotonin, which can help alleviate feelings of depression and loneliness.
3. Practice Mindfulness Meditation
Mindfulness involves staying present and fully engaging with the current moment without judgment. A five-minute daily mindful meditation can reduce anxiety, improve mood, and increase emotional resilience. Try dedicating a few minutes each day to sit quietly, focus on your breathing, and observe your thoughts and feelings. This practice helps you manage stress and maintain a calmer and more balanced mindset.
4. Identify and Use Your Strengths
Everyone has unique strengths, whether it’s creativity, problem-solving, or empathy. But when we don’t feel well, it’s difficult to see these! Identifying and leveraging these strengths can enhance your sense of competence and satisfaction. There are various strengths assessments available online which you can take, or even just reflect on past successes can help you discover what you do best. Then, find ways to incorporate these strengths into your daily activities. This will help boost your confidence and overall well-being.
5. Visualize Your Best Possible Self
The best possible self-intervention is one of the most popular in positive psychology. It involves sitting down and imagining what the “perfect” you/life would look like. Write down what this looks like or create a vision board. Visualizing this preferred future can help you set goals and channel your aspirations which increases motivation and optimism. This practice encourages a positive outlook and helps you set clear, achievable goals. By focusing on your potential, you can overcome feelings of helplessness and take proactive steps toward a brighter future.
6. Engage in Positive Reminiscence
Reflecting on positive memories can lift your spirits and provide comfort during difficult times. Take time to think about happy moments, 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, fostering a sense of continuity and hope.
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.
8. Build Strong Social Connections and Avoid Draining Ones
Strong relationships are crucial for mental health. Make an effort to connect with friends, family, and your community. But also, try and avoid draining relationships! Social interactions provide support, reduce feelings of isolation, and increase your sense of belonging. Whether through in-person gatherings, phone calls, or online chats, maintaining these connections can significantly improve your mood and resilience.
9. Set and Maintain a Healthy Routine
Structure and routine help create a sense of control (even when you feel you don’t have any!) and can be quite comforting during uncertain times. 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.
10. Limit Screen Time and Get Off Social Media
Excessive screen time, especially 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.
Conclusion
December’s darkness can feel overwhelming, but by embracing these positive psychological practices, you can cultivate light and resilience within yourself.
But if you find that 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
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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.
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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.
