The winter holidays are filled with traditions — cozy gatherings, comforting foods, and the joy of giving. But from a mental wellbeing perspective, the way we give gifts can either nurture connection or add unnecessary stress.

The Capitalist Crunch

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Every year, “Black Friday creep” starts earlier, pulling us into a frenzy of sales, flashing lights, and limited time deals. Advertisers tell us that the right purchase will prove our love or guarantee someone’s happiness. But this commercial pressure can take a real toll.

Crowded stores, loud music, and overstimulation can activate our body’s stress response — raising heart rate and cortisol levels, and triggering the familiar “fight or flight” feeling. This holiday stress adds to what can already be a difficult season as we face shorter days, less sunlight, and financial strain.

It’s not just mental health that’s affected. Research shows that rates of heart attacks and other cardiac emergencies peak around Christmas and New Year’s, partly due to stress and disrupted routines (Mohammad, 201; Olsson, 2021). In other words, the “season of giving” can easily become the “season of overdoing.”

Generosity and Gratitude

Fortunately, there’s good news: generosity and gratitude — when practiced with intention — are powerful protectors for our wellbeing. Studies consistently show that giving to others, expressing appreciation, and nurturing relationships boost happiness, lower blood pressure, and even improve immune function (Emmons & McCullough, 2003; Dunn, 2008).

So how can we embrace the joy of giving without the stress? Try focusing on gifts that are thoughtful, meaningful, and sustainable. Here are a few ideas:

• Time and talent: Offer your time or skills instead of a store-bought gift. Shovel a neighbor’s driveway, plan an afternoon with your niece or nephew, or take your partner to that show they’ve been wanting to see. Shared experiences create memories — and connection is one of the strongest predictors of happiness.
• Handmade and from-the-heart: Knitting, baking, painting, or crafting a personalized card not only produces a one-of-a-kind gift, but also engages the creative process, which is shown to reduce anxiety and improve mood (Kaimal, 2016). Some of my favorite handmade gifts may have little retail value, but they hold a special place in my heart and home because they cennect me to loved ones who live far away.  
• Make a big impact: Donate to a nonprofit that reflects your loved one’s values — a cause they care about deeply. It’s a meaningful way to show alignment and amplify the spirit of generosity. Other perks are that these gifts take up no space, have no shipping costs, and take almost no time at all! A great option to decrease decision-making fatigue induced by finding the perfect gift- leaving you more brain space and hours to devote to what truly matters.
• Support small and local: If you do decide to shop, consider supporting local makers and small businesses. These purchases keep your dollars in the community and often come with a more personal touch. Locally-owned stores also have a much more pleasant atmosphere which can further reduce your own stress levels. 

Wishing you Winter Wellness!

This holiday season, you don’t need to spend more to give more. By choosing gifts rooted in connection, creativity, and kindness, you’ll be giving something far more valuable than what comes in a box — a gift that supports wellbeing for both the giver and the receiver. The most important thing is to find what brings you joy and fosters good health for you and those around you.

Take care and be well!