NATIONAL GUARD November 2023

CONTACT US

For more information on holiday stress or other topics, email us at: 

ng.ncr.ngb.mbx.integrated-prevention-branch@army.mil

HOLISTIC WELLNESS CHALLENGE

CHALLENGE your Service members to adopt at least one of the 

recommended resources to reduce stress this holiday season.

The holidays are a time of giving 

thanks, spending time with friends 

and family, and looking forward to 

new beginnings. 

For some, the season can be 

challenging. It can be marked 

by financial pressure, unrealistic 

expectations, and physical distance 

from loved ones. 

Follow these tips2 to go from:

• Connect with others. Physical 

distance does not mean 

disconnected. Call a battle buddy 

or wingman, text a high school 

friend, or join a family dinner over 

video chat.

• Plan ahead. Schedule time for 

activities such as shopping, 

cooking, baking, gift wrapping, and 

socializing.

• Make a budget. Develop a spend 

plan and stick to it. Share costs, 

give homemade gifts, or plan a 

potluck.

• Set boundaries. You don’t have to 

accept every invitation. It is okay to 

say ‘no’ to things that don’t bring 

you joy.

• Respect differences. Not all 

friends and family members 

share the same point of view. 

When differences arise, choose 

your words wisely and focus on 

commonalities.

• Emphasize self-care. Keep the 

same sleep schedule, monitor 

eating habits, get regular exercise, 

drink alcohol in moderation, and 

stay hydrated.

• Unwind. Take time to decompress 

by going for a walk, listening to 

music, or watching a favorite movie. 

TIPS FOR A STRESS LESS THIS HEALTHIER HOLIDAY

HOLIDAY SEASON

• 45% of Americans, ages 18-44, say their stress levels increase 

during the holidays1

• Common stressors reported:

FACTS & FIGURES: DID YOU KNOW? 

SEASONAL STRESS CAN HAVE LASTING EFFECTS

The pressure to find the perfect gift or bake the best cookies can not only 

dampen holiday spirits, but it can also:

• Put a strain on relationships

• Reduce peak performance

• Decrease mental and physical health 

Affording gifts – 

54%

Missing family – 

48%

Lack of sleep – 

40%

Eating too 

much – 34%

Discussing 

politics – 33% 

Being alone – 

31%

Drinking too 

much – 23%
The contents of this document are for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis, or treatment.

REFERENCES:

1. American Psychiatric Association. https://www.psychiatry.org/File%20Library/Unassigned/APA_Holiday-Stress_PPT-REPORT_

November-2021_update.pdf

2. Psychological Health Center of Excellence. https://health.mil/Military-Health-Topics/Centers-of-Excellence/Psychological-HealthCenter-of-Excellence/Clinicians-Corner-Blog/When-the-Tinsel-Gets-Tangled-How-to-Cope-with-Holiday-Stress

SPOTLIGHT: MASTER RESILIENCE TRAINING (MRT)

• The National Guard facilitates Service-specific MRT courses to help Soldiers and Airmen cope with adversity, accomplish missions, 

and thrive in their everyday lives.

• Practicing mindfulness, developing connections, and showing gratitude are just some of the skills that can help Service members 

reduce seasonal stress and enhance overall readiness. 

• For more information, reach out to your unit’s Master Resilience Trainer who can provide the support needed to make this a 

healthier, happier holiday.

RESOURCES TO RECOMMEND

Advice for military families on how to stay connected during the holidays https://www.militaryonesource.mil/

parenting/family-life/together-while-apart-military-families-connect-for-the-holidays

Tips for curbing holiday spending https://www.militaryonesource.mil/financial-legal/personal-finance/9-tipsfor-savvy-holiday-spending/?inheritRedirect=true

Recommendations for dealing with loved ones over the holidays https://www.hprc-online.org/social-fitness/

family-optimization/you-can-go-home-again-tips-deal-loved-ones-during-holidays

Suggestions for making “hot-button” conversations more productive https://www.hprc-online.org/sites/

default/files/document/HPRC_Tips_for_Hot_Button_Conversations_031623_508.pdf

Guidance on how to maintain healthy eating habits during the holidays https://www.hprc-online.org/socialfitness/relationship-building/keep-your-diet-track-during-holiday-season

Support for Service members wanting to learn more about responsible drinking 

https://www.ownyourlimits.org

Tools for military families to help manage stress and worry through a free, online course 

https://www.cohenveteransnetwork.org/tools-for-stress-and-worry

What does it mean?

• Holiday stress is an acute reaction to seasonal challenges, whether it’s a neverending shopping list or being physically separated from loved ones. 

Why does it matter?

• The effects of holiday stress can linger long after the decorations are put away, 

which can increase overall health risks and reduce military readiness. 

What can you do?

• Recognize that the holidays, while joyous for some, may be difficult for others.

• Reach out to Service members and let them know they are not alone. 

• Create opportunities for connection during the holidays and beyond. 

• Encourage help-seeking, before manageable problems become unmanageable. 

• Talk openly about the importance of maintaining healthy habits.

• Seek a balance between enjoying the festivities and overindulging.

DE-STRESS DURING THE HOLIDAYS

Don’t Miss Out!

The deadline to complete 

the Defense Organizational 

Climate Survey (DEOCS) has 

been extended to 30 DEC.

As 2023 draws to a close, 

all National Guard members 

are strongly encouraged to 

make their voices heard by 

participating in the survey.

Findings from the 

DEOCS will inform future 

prevention plans.

DEOCS EXTENDED