It’s December, and for many people living in Europe and Western countries, this means “Christmas time.” Advertising, marketing, literature, and movies often portray Christmas as magical, relaxing, and cozy. But is it really like this?
Many people today juggle multiple tasks, live far from family, and must plan trips to visit loved ones during this busy season. European culture suggests budgeting for Christmas meals, parties, and presents. However, not everyone gets a holiday or can afford to travel. The advertising around Christmas paints it as a joyful time where everyone is expected to be good and nice, simply because IT’S CHRISTMAS.
The holiday season often brings joy and celebration but can also be a source of stress and diminished well-being
Research highlights a negative relationship between materialism and subjective well-being (SWB), showing that focusing too much on possessions can harm happiness. A meta-analysis found a modest but significant link between materialism and reduced life satisfaction, with a mean correlation of r = ?0.19 (Dittmar et al., 2014). Materialistic individuals tend to experience fewer positive emotions, such as happiness and calmness, and more negative emotions, such as anxiety and sadness (Carter & Gilovich, 2012; Manolis & Roberts, 2012).
The value r = -0.19 suggests a small negative relationship between two variables, meaning that as one variable increases, the other tends to decrease slightly (Cohen, 1988). In this context, it shows that higher levels of materialism are associated with lower levels of subjective well-being (Dittmar et al., 2014). Although this correlation is not very strong, it indicates a tendency for materialistic individuals to feel less satisfied with their lives.
This negative relationship is explained by factors such as comparing ourselves to others, overestimating the joy we’ll get from buying things, and feeling unfulfilled in basic psychological needs like connection and self-worth (Sirgy, 1998; Tsang et al., 2014). Additionally, materialism often involves chasing short-term dopamine rewards. The anticipation and act of purchasing something new trigger dopamine release, providing a temporary sense of pleasure. However, this effect is fleeting, often leaving individuals in a cycle of unfulfilled desires and further dissatisfaction.
Emotional well-being, an essential aspect of overall SWB, is measured by the balance between positive emotions (e.g., happiness and energy) and negative emotions (e.g., sadness and anxiety). It can range from +3 (always positive) to -3 (always negative), with 0 indicating a balance of both (Schimmack et al., 2002; Suh et al., 1998).
However, the Christmas season can challenge emotional well-being. The Social Readjustment Rating Scale (SRRS) lists Christmas as a significant stressor, comparable to minor legal issues or changes in sleep habits (Holmes & Rahe, 1967). Common stressors include family conflicts, financial worries, and the pressure to meet holiday expectations (Hairon, 2008).
Suggestions and Approaches for Well-Being During the Holidays
Here are several approaches that can help maintain emotional well-being during the holiday season:
- Address Common Stressors: Tackle time pressures, financial concerns, and holiday expectations head-on. Practical steps like planning, budgeting, and asking for help can ease stress.
- Support Each Other: Build a supportive community by practicing mindfulness, setting realistic expectations, and seeking social support from friends and family (Post, 2005).
- Practice Emotional Regulation: Use techniques such as the “Hot Stove” metaphor to manage negative emotions. When feeling overwhelmed, take a step back and focus on something calming, like breathing.
- Take Physical Breaks: Recharge through activities like walking or quiet moments to prevent burnout.
- Boost Slow Dopamine: Overly focusing on acquiring new things supports the quick-dopamine mindset prevalent in today’s society, often leading to materialistic or consumer-driven pleasure that doesn’t last long. Instead, cultivating meaningful connections, cherishing alone time, spending quality moments with loved ones, appreciating what you already have, and creating a cozy atmosphere can encourage slow dopamine release while increasing other feel-good chemicals like serotonin and oxytocin.
Conclusions
This article explored how stressful moments during Christmas—often portrayed as joyful—can impact mental health. We also discussed strategies to improve well-being during this time. By practicing emotional regulation and prioritizing meaningful connections, we can enjoy a more balanced and fulfilling holiday season.
As the Greek philosopher Epictetus wisely said in his Discourses,
“Happiness and freedom begin with a clear understanding of one principle: Some things are within our control, and some things are not. It is only after you have faced up to this fundamental rule and learned to distinguish between what you can and can’t control that inner tranquility and outer effectiveness become possible.”
By focusing on what we can control, such as our mindset and wellbeing, we can navigate the holidays with peace and joy.
References
Carter, T., & Gilovich, T. (2012). Materialism and well-being: A meta-analysis. Journal of Consumer Psychology, 22(2), 189-196.
Dittmar, H., Bond, R., Hurst, M., & Kasser, T. (2014). The relationship between materialism and well-being: A meta-analysis of studies across different cultures. Personality and Social Psychology Review, 18(3), 232-252.
Hairon, L. (2008). Stress during the holiday season: A review of the factors affecting well-being. Journal of Behavioral Health, 21(4), 105-112.
Holmes, T. H., & Rahe, R. H. (1967). The Social Readjustment Rating Scale. Journal of Psychosomatic Research, 11(2), 213-218.
Kasser, T., & Sheldon, K. M. (2002). Time pressure and subjective well-being: The role of materialism and religious commitment. Psychology and Health, 17(3), 325-339.
Manolis, C., & Roberts, J. A. (2012). The impact of materialism on life satisfaction: The role of social comparison. Journal of Economic Psychology, 33(2), 325-335.
Páez, D., et al. (2014). Stress and coping strategies during the holiday season: A cultural perspective. International Journal of Stress Management, 21(1), 72-89.
Post, S. G. (2005). Mindfulness and community support: A pathway to emotional well-being. Journal of Behavioral Science, 35(2), 75-86.
Schimmack, U., Oishi, S., & Diener, E. (2002). Facets of well-being: What do we know about the “good life”? Psychological Science, 13(3), 201-208.
Sirgy, M. J. (1998). Materialism and well-being: A psychological perspective. Journal of Consumer Research, 25(2), 77-91.
Suh, E. M., et al. (1998). Personality and emotional well-being. Journal of Personality and Social Psychology, 75(2), 383-394.
Tsang, J., et al. (2014). Materialism and well-being: The role of unmet psychological needs. Journal of Consumer Psychology, 24(1), 111-121.
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