When life gets too full: Simplify, strengthen, and show
Just thinking of the holidays can already feel overwhelming, right? For some, it can even trigger panic attacks. At this point (or maybe just recently), you may have faced relationship issues, cared for a sick loved one, experienced financial strain, or even gone through a health scare. All these can take a serious toll on your mental health and affect your mood, focus, sleep, and energy. Sometimes, it all feels too much, and you start to wonder how to cope.
Beyond personal stressors, we’re constantly surrounded by bad news such as typhoons, floods, earthquakes, global crises—things we can’t control. But what we can control is how we respond. When stress piles up, it’s easy to fall into unhelpful coping habits like overspending, stress eating, endless scrolling on social media, or numbing with caffeine or alcohol. These may offer temporary relief, but eventually drain your energy.
You can have the fittest body or the most successful career and still feel restless because mental health isn’t about having an enviable physique or material abundance. It’s about self-awareness, inner peace, and the ability to face life’s changes, losses, and pressures with grace and confidence. Taking care of your mental well-being helps you feel genuinely good so you can respond to challenges with clarity and confidence.
Here are three powerful wellness shifts to help protect your mental health before the year ends:
1. Simplify your life
When your mind is juggling too many things, it’s as if your body forgets how to relax. Suddenly, there’s no time to cook healthy meals, sleep well, move your body, or simply breathe. Finding peace begins with pausing, letting go, and focusing only on what truly matters.
Owning too many things, overcommitting, and spreading yourself thin often leads to more mental clutter. With everything happening around us, I’m reminded of a simple truth often shared in church: Material things are temporary, and we can’t take them with us in the end. But what truly lasts is how we live, love, and care. Living simply, by making the most of what we have and choosing peace of mind over excess, frees us to experience life more fully.
Be mindful of how you spend because financial pressure and debt can easily lead to anxiety and burnout. Let go of unnecessary shopping and emotional eating. Instead, invest in what truly nourishes you—whole, nutrient-dense foods, regular health checkups, quality movement, and recovery sessions with professionals who can guide you well. Learn to say no to extra socials, trips, or commitments that pull you away from your focus. Save your time, money, and energy for what truly matters: your health, your relationships, and your inner peace.
Detox your mind. In today’s world, it’s tempting to escape stress through endless scrolling or constant news updates. But excessive screen time can fuel comparison, negative body image, and low self-worth. Continuous exposure to bad news also amplifies anxiety. Try a short social media or news detox. Even five to 15 quiet minutes each morning of setting intentions, planning your day or life, or simply sitting in stillness can reset your focus and reconnect you to yourself. You can also use that time to learn something new or reflect on personal growth.
2. Strengthen your body
If most of your days are spent sitting, scrolling, or watching TV to “unwind,” your body slowly loses its natural rhythm to handle stress. Physical resilience is the foundation of mental strength. Even 20 minutes of daily movement, such as walking, lifting weights, or stretching, can strengthen your whole body, release tension, and sharpen your focus.
Building a resilient body also means nourishing it well while maintaining a relationship with food. Choose whole, unprocessed foods whenever possible. Plan your meals by buying and cooking in bulk when possible, and prepare healthy snacks for the week. These simple habits save time and reduce daily decision fatigue.
Most importantly, listen to your body before it shouts. Don’t drown exhaustion with caffeine, alcohol, or sugar, or push through when your body clearly needs rest.
Finally, give your body the deep, restorative sleep it deserves. Sleep is where your mind and body reset, recover, and regain balance. To rest peacefully, end each day with a sense of gratitude. Reflect on what went well, and lift your thoughts in prayer. Holding on to anger or worry keeps you awake. No matter how your day went, choose to forgive yourself and others.
Each morning is a fresh start. Wake up with good intentions, and remember: When you live with honesty and kindness, peace naturally follows.
3. Show your emotions
Instead of avoiding difficult emotions through food, shopping, or endless distractions, allow yourself to feel and express them freely. Expression releases emotional pressure and restores your inner balance. Suppressing emotions only builds more tension.
Share your thoughts and feelings with people you trust. When I feel emotionally heavy, I tell my husband exactly what I’m feeling: “I’m anxious,” or “I had a hard time sleeping last night.” Simply saying it out loud and receiving a gentle response lightens the emotional load. Sometimes, a simple hug can make all the difference.
Express yourself freely. Crying, whether alone or with someone, helps calm your breathing, ease your heart rate, and bring emotional relief. Writing, journaling, painting, or any creative outlet can help you process what feels too overwhelming to say. Talking, singing, or moving your body through dance are also powerful ways to release what’s within.
And remember, emotions can be shared in positive ways, too. Giving your time, energy, and talents to others can lift your mood and strengthen your sense of purpose. When you express kindness, gratitude, and joy, you not only uplift others—you also heal yourself.
What truly matters
These are the life skills we all need to master, enabling us to remain mentally, physically, and emotionally strong in times of uncertainty. When calamity strikes, you can’t take your possessions with you. All you can carry is yourself—and the peace and resilience you’ve built within.
