We all want to celebrate the upcoming holidays, but stress can darken the season. Nearly one in three Americans expects more stress this holiday season. But we can all take steps to reduce it.

Enjoy the moments

High, sometimes unrealistic expectations add to stress. Practicing mindfulness means intentionally focusing on the moment at hand, and the thoughts and sensations you are experiencing. Many resources, online and in real life, can help you focus on “now” and not worry so much about tomorrow or yesterday.

You can say ‘no’ —

it helps prevent burnout

Joy — and conflicting obligations — come with this season. When you prioritize what brings you joy, from things to do or people to see, it can help you simplify. You might make Grandma’s cookie recipe from scratch, each and every year. Yet that might add stress. You can buy cookies and still celebrate – Grandma won’t mind. It’s OK to say no, even to your own expectations.

Economic pressures also can distract us from celebrating. So, consider giving the gift of time or make homemade gifts — you need not break the bank.

Focus on what means the most

Faith is a focus for many during the holidays. If this describes you, carve out time to attend worship, share in ministry or enjoy the music of the season. Time with family or friends might mean the most to you. Whatever is most meaningful to you, make that your priority.

Take breaks when you need them

Family conversations can sometimes become arguments. If they do, don’t feel you have to fix it. Step away; time spent in fresh air and sunlight can help you remain calm.

When you’re outdoors, even if for a few minutes, it can help you center. It’s shown to offer many mental health benefits and more energy. Enjoy some “silent nights” relaxing at home when you don’t have plans.

When dealing with loss and grief

It’s natural to miss loved ones who’ve passed. You can miss them while you honor them. This holiday, try to share their life stories, and listen as others share theirs. If family traditions seem painful, starting a new tradition is OK. Your holidays can be whatever you want them to be.

Seek help when you need it

About one in four people struggle with behavioral health conditions like depression or anxiety. Like heart disease and diabetes, these conditions are illnesses, and they are treatable. Seek the help you need; your primary care provider can help you find the right level of care.

Supportive friends and family can help you, too. What’s most important is avoiding isolation.

When we focus on celebration and not expectations, we can enjoy the holidays with less stress. We wish you and yours a restful, peaceful and joyful season.

— Debbie Streier is regional president/CEO, Avera Marshall Regional Medical Center