Keeping your calm during stressful seasons
While fall and winter holidays are often presented as a time of joy and celebration, many of us experience a mix of stress and anxiety during this season. From juggling obligations and financial pressures to managing complex relationships, the holiday season can sometimes feel overwhelming. This year, the added intensity of election season in the United States further increases emotional and mental strain, leaving many people feeling fatigued, irritable, and disconnected.
When stress levels rise, it’s easy to fall into unhealthy coping habits like overeating, isolating yourself, or overspending. Having the right tools in place can help you manage stress. It is important to take time to prioritize your well-being—it’s the best gift you can give yourself.
Support your mental and emotional health
Stanford offers various benefits and resources to help you navigate stressful times and support your mental and emotional health.
For personalized assistance, you and your family get up to 10 free counseling sessions at the Faculty Staff Help Center. Experienced counselors can help you work through personal and work-related challenges. In addition to counseling, there are workshops, discussion groups, and other events to strengthen your mental and emotional well-being.
Your Stanford medical plan also covers mental health services and medication. Remember to see an in-network provider to maximize your benefits.
Meru Health is a free 12-week online mental health program available to all employees enrolled in a Stanford health plan. Designed to build resilience and improve your overall well-being, Meru uses a mind-body approach to help reduce anxiety, stress, depression, and long-term burnout.
For those living outside California, including dependent children whose parents reside in California, the SupportLinc Employee Assistance Program (EAP) (group code: stanfordremote) provides up to 10 face-to-face counseling sessions at no cost to you. You also have access to a digital platform, including the eConnect mobile app, which offers a resource library of helpful articles, tip sheets, and additional support for any issue you may face.
Tips for navigating stress
Planning ahead and practicing self-care can help you feel empowered during stressful seasons. Use these tips to stay grounded and thrive:
- Prepare: Reduce last-minute stress by organizing important tasks like voting, holiday gatherings, and work commitments early. Knowing what’s ahead can help you feel more in control. To help you prepare, review the Get Ready to Vote article published in the October Cardinal at Work Insider. Another easy way to get started is by attending the Healthy Living webinar, Strategies for a More Joyful Holiday Season, on Nov. 18.
- Practice mindfulness and gratitude: Incorporating mindfulness practices, such as deep breathing, meditation, or yoga into your week can calm your mind and keep you grounded. Journaling or keeping a list of things you’re grateful for can also help you stay focused on the positive. Register for the Healthy Living webinar, Thanks a Lot — Why Gratitude Matters, on Nov. 14 to learn more about the benefits of gratitude.
- Set boundaries: Give yourself permission to say “no” to activities or conversations that add unnecessary stress. If you’re able, be selective about the events you attend and the commitments you take on.
- Maintain healthy habits: Regular exercise, a good sleep routine, and healthy eating can go a long way in managing stress. Taking care of your body helps your mind stay strong, too. Get tips on creating a healthy holiday menu with the Healthy Living Webinar, Holiday Cooking to Nourish Your Mood — Virtual Cooking Class, on Nov. 14.
- Reach out for help: You don’t have to wait until you’re overwhelmed to ask for support. Schedule time with trusted friends or a counselor before things start feeling too heavy. BeWell offers one-on-one coaching sessions to give you extra support whenever you need it. To learn more, visit the BeWell website.
- Connect with others: Finding time to connect with others in a meaningful way can help reduce stress. Consider participating in the “Reimagining Democracy” lecture series or becoming a Poll Worker. Check out the Democracy Hub for more ideas. Give back to your community and inspire others with your acts of giving during the Cardinal at Work Cares Giving Campaign, Nov. 1 through Nov. 22.
Connect through meaningful conversations: Nov. 7, Nov. 21, Dec. 12
Building connection and belonging in our communities drives positive change and improves well-being. Join fellow Stanford staff members in a series of sessions titled, “Community Conversations for Care” where we’ll process events and issues that are rapidly changing our communities and the world around us. These sessions provide an opportunity to connect with each other, offer tools and methods for self-care, and acknowledge that while staff have a unique role in supporting the organization, we too need support.
Community Conversations for Care is organized and sponsored by the Office for IDEAL Advancement, the School of Medicine Staff JEDI Team, and the Office of External Relations.
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