![\"Circadian](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/673844d6-22c7-49bd-aaa2-4fcef49d6424/circadian+rhythm+disorder-3x2.jpg\"\n)
\n ![](\"https://static1.squarespace.com/static/656f4e4dababbd7c042c4946/t/659edb527099633496ccfcfa/1704909650356/dr-chris-mosunic.jpg\")
\n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nYou’re tired when you should be awake, or wired when you should be asleep. Whether it’s 2am and you’re staring at the ceiling, your body still hasn’t recovered from that red-eye flight, or the night shift is taking its toll, the struggle is the same: your internal clock and your life are pulling in opposite directions.
These are circadian rhythm sleep disorders (CRSDs), and they happen when your body's sleep-wake cycle doesn't match your daily schedule. And they're more common than you'd think — often mistaken for stress or brushed off as one more thing to deal with once life slows down.
The good news is that CRSDs are medically recognized and treatable. Below, we’ll cover the different types, why they happen, and how to get your sleep back on track.
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\n Your body has an internal clock—the circadian rhythm—that regulates when you feel sleepy and when you feel alert. It runs on roughly a 24-hour cycle, shaped by external cues like light, temperature, and meal timing.
A circadian rhythm sleep disorder (CRSD) occurs when your internal clock consistently falls out of sync with your environment, social schedule, or desired sleep times.
There are several distinct types of circadian rhythm sleep disorders:
Delayed sleep phase disorder (DSPD): Sleep comes much later than usual (often in the early hours of the morning) followed by a struggle to wake up on time.
Advanced sleep phase disorder (ASPD): Sleep arrives early in the evening, and waking happens in the early hours of the morning — the reverse of DSPD.
Non-24-hour sleep-wake disorder: Sleep and wake times drift later or earlier each day instead of settling into a 24-hour rhythm. This pattern is most common in people who are blind.
Irregular sleep-wake rhythm disorder: Sleep is broken into several short stretches across the day and night, without a clear pattern.
Shift work disorder: Night or rotating shift schedules conflict with the body's natural sleep timing.
Jet lag disorder: A temporary misalignment between the body’s internal clock and local time after crossing time zones.
Symptoms vary based on the type of CRSD, but the core issue is the same: sleep happens at the wrong time.
You might experience:
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\n Circadian rhythm sleep disorders often stem from multiple factors at once, ranging from lifestyle and environment to biology.
Light exposure: Light entering your eyes is the strongest external cue for your internal clock to stay in sync with the outside world. Too much bright light at night, like from screens, or too little natural light in the morning can push your clock in the wrong direction.
Genetics: Your genes can set your natural sleep timing earlier or later than average. Certain gene variants have been linked to differences in circadian timing, which may explain a lifelong tendency toward being a night owl or an early riser.
Age: Your sleep timing usually changes with age. Teenagers drift toward later sleep and wake times, while older adults often feel tired earlier in the evening and wake earlier as a result.
Shift work and irregular schedules: Night or rotating shifts keep you awake when your body expects to be asleep. Irregular eating and exercise can add to that disruption.
Neurological conditions: Conditions such as Alzheimer's disease, Parkinson's disease, or a history of traumatic brain injury are tied to a higher risk of circadian disruption, including fragmented or irregular sleep. Researchers are still working out whether disrupted rhythms are a cause, an early sign, or both.
Blindness: Without light entering the eyes, the brain's clock loses its main external cue for staying aligned with a 24-hour day.
No matter which type of CRSD you're dealing with, you can get your internal clock back on track. Here's what works, and how to find the right approach for you.
In the morning: Bright daylight early in the day helps advance your clock, which is especially useful for delayed sleep phase disorder. During darker months, using a bright light therapy box (10,000 lux) for 20–30 minutes after waking can substitute for sunlight. If you have any eye conditions, it's a good idea to check with a doctor before starting.
In the evening: Reduce bright light 2–3 hours before bed to ease your body into sleep mode. Screens and overhead lighting can suppress melatonin production, while dimmer, warmer light helps your body settle down.
Traveling across time zones? The strategy for beating jet lag with light depends on which direction you're flying. Seek bright light in the new morning and avoid it in the new evening when flying east. Do the reverse when flying west. A day or two of light timing can speed up your adjustment.
💙 Pair your morning light with a Morning Meditation from the Daily Calm.
One of the most effective ways to steady your circadian rhythm is to maintain a regular sleep schedule. Wake up at the same time every day—even on weekends—to give your body a consistent cue to work with. It may feel hard at first, but with consistency, your body naturally adjusts to the rhythm.
Working nights or rotating shifts? \"Consistent\" doesn't have to mean conventional. Try anchoring your sleep to the same block of hours on workdays, and limiting how far you drift on days off.
💙 Build a sleep routine with Making Progress from the 7 Days of Sleep series on Calm.
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\n Chronotherapy involves slowly adjusting your sleep and wake times in one direction, a little each day, until you reach your target schedule.
Dealing with delayed sleep phase disorder? This might mean going to bed a few hours later each day (moving all the way around the clock) until you land on your desired bedtime. It's a demanding process, and there's some risk of your schedule drifting further off track, so it's best done under a sleep specialist's guidance rather than on your own.
A sleep specialist can help tailor chronotherapy to your specific pattern.
Sleep difficulties often come with anxiety about sleep itself, which can make it harder to fall asleep. Mindfulness practices can help calm your racing mind and relieve that anxiety. Even a few minutes of mindful breathing or a short guided meditation can quiet your mind enough to help you drift off.
💙 Try this Wind Down (for Sleep) meditation on Calm.
Melatonin is a hormone your brain produces, and its levels naturally rise in the evening — signaling to your body that sleep time is approaching. Think of a melatonin supplement as a timing tool rather than a sedative that will help you fall asleep on the spot.
Dealing with delayed sleep phase disorder? Take a low dose (around 0.5–3 mg) three hours before your desired bedtime to help adjust your clock gradually. A doctor or sleep specialist can advise on the right amount for your situation.
Traveling across time zones? Melatonin taken around your target bedtime (about an hour before) in the new time zone is a well-supported way to adjust to jet lag faster.
💙 Discover the best time to take melatonin for restful sleep.
For persistent or severe circadian rhythm sleep disorders, professional support can make a real difference. A sleep specialist may recommend a formal evaluation, actigraphy (a wrist sensor that tracks sleep-wake patterns over time), or a combination of treatments.
Struggling with non-24-hour or irregular sleep-wake rhythm disorder? These patterns respond less predictably to light and schedule changes on their own. A sleep specialist can build a plan around your specific pattern.
Cognitive behavioral therapy for insomnia (CBT-I) is also sometimes paired with circadian-focused treatments. It’s a structured therapy that targets the thoughts and habits keeping you awake.
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\n Several everyday habits can throw off your circadian rhythm, including irregular sleep schedules, shift work, jet lag, too much screen use at night, and inconsistent light exposure. Stress, alcohol, caffeine, and some medications can also throw off your body's timing.
Some circadian rhythm sleep disorders can go away on their own, but it depends on the type you're dealing with. Jet lag usually clears up within a few days as your body adjusts to a new time zone. But most chronic circadian rhythm sleep disorders don't resolve without changes to your sleep schedule, light exposure, or daily habits. The sooner you start addressing it, the more manageable the shift becomes.
Not quite, though circadian rhythm sleep disorder and insomnia can feel similar. Insomnia is trouble falling or staying asleep, no matter the time of day. A circadian rhythm sleep disorder is sleep happening at the wrong time. Someone with delayed sleep phase disorder, for example, might sleep just fine from 3am to 11am, instead of a more typical schedule.
The time it takes to reset your circadian rhythm depends on how far your body clock has shifted. Jet lag typically settles within a few days, but a significantly delayed or advanced sleep schedule can take several weeks of consistent habit changes to correct. Light therapy and melatonin can speed the process along, but there's no quick fix.
Melatonin can help with circadian rhythm sleep disorders, but the timing matters. For delayed sleep phase disorder, a low dose taken several hours before your target bedtime can help shift your clock gradually. For jet lag, taking it closer to your target bedtime tends to work better. A doctor or sleep specialist can help you figure out the right dose and timing for your situation.
If your sleep schedule has been getting in the way of work, relationships, or daily life—and adjusting your habits hasn’t helped—it's worth reaching out to a doctor or sleep specialist. They can assess whether you have a circadian rhythm sleep disorder and recommend a treatment plan.
💙 Learn more about the 7 most common sleep disorders.
In many cases, you can fix your circadian rhythm naturally. Focus on getting bright light in the morning and keeping consistent sleep and wake times. For milder patterns, these changes alone can make a noticeable difference, though more serious cases may need extra support.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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\n Images: Getty
A circadian rhythm sleep disorder can leave you tired at all the wrong times. Learn the symptoms, what disrupts your rhythm, and 6 ways to treat a CRSD.
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\n A friendship has turned physical, but everything else seems to be staying the same. You grab dinner, send memes, and share inside jokes, all with the understanding that it’s just casual. And yet, you can’t help but wonder where things are headed.
Friends-with-benefits relationships sit in the gray area between friendship and romance. These arrangements work out well for some people, but for others, they slowly become a source of anxiety or hurt.
Whether you're already in one or just curious what you'd be signing up for, here's a closer look at what a friends-with-benefits relationship involves — the risks and the rewards, plus how to navigate one with grace and self-awareness.
\n A friends-with-benefits relationship (often shortened to FWB) is when two friends are also physically involved with each other, without the commitment or expectations that come with a romantic partnership. There's no exclusivity agreement (unless discussed), no defined future together, and usually none of the relationship milestones that come with dating.
The idea is that the friendship stays intact while you enjoy the physical side of a relationship, no strings attached. It may sound straightforward, but in practice, it usually takes more communication and honesty than people expect going in.
Every FWB relationship looks different. Some see each other regularly, while others keep it more sporadic. What they generally have in common is a mutual understanding that neither person is looking for something more serious.
Not sure if you’re in one? Here are some signs that point toward a FWB dynamic:
You skip the things typical couples do, like meeting each other's families or planning trips together.
You haven’t talked about exclusivity or where the relationship is headed.
You call each other “friends” when describing your situation to others.
You’re dating, or open to dating, other people.
The relationship stays undefined, and one or both of you is comfortable keeping it that way.
Like any relationship structure, being friends with benefits has its upsides and its risks. If you're deciding whether to start a FWB relationship, this list is a good gut check for whether the upsides outweigh the risks for you.
Physical intimacy without the pressure of commitment
Closeness and companionship that come from an existing friendship
More freedom to focus on other priorities, like your career, personal growth, or social life
Low-stakes exploration if you’re not ready for something serious
Clarity about what you want (or don’t want) from relationships
One-sided feelings that go unnoticed or unspoken
Ambiguity about what the relationship actually is, even as time passes
Jealousy, especially if one of you starts dating someone else
Damage to the friendship if it ends badly
Lack of communication about needs due to unclear expectations
\n FWB relationships don't come with a rulebook — but there are common threads among the ones that work: honesty, self-awareness, and ongoing communication. These tips follow those threads.
FWB tension often comes from mismatched expectations that were never discussed. Before you get physically involved—or as soon as possible if you already are—have an open conversation about what you both want.
Get clear about what “casual” means to each of you, and make sure you're both comfortable with it. Talking through this early beats untangling confusion later.
💙 For more guidance, here’s how to set healthy boundaries in relationships.
Unless you've agreed otherwise, friends-with-benefits arrangements are usually non-exclusive, meaning either of you could be dating or getting involved with someone else. It's worth discussing up front how you'll handle that — will you tell each other when someone new is in the picture?
Your feelings about a FWB setup might shift over time. Take a moment every so often to check in on how you're feeling about the situation.
A few minutes of reflection, or a short meditation, can help you notice any uncomfortable feelings you've been avoiding.
💙 Try Checking In With Yourself with Prof. Megan Reitz on Calm.
Without active effort, the friendship side of FWB can slowly fade into the background until only the physical side is left.
Make it a point to spend time together without getting intimate. Ask about different parts of their life. Show up for each other the way you would have before your dynamic changed.
💙 Learn more about Mindful Friendships with Jay Shetty on Calm.
\n A FWB arrangement that works one month might not work the next. People's feelings and circumstances naturally evolve with time. The key is speaking up when you notice a change, whether it’s on your end or theirs.
This is where these relationships often get complicated. One of you has a change of heart, but stays silent, afraid of disrupting the dynamic or losing the other person.
Being upfront can be uncomfortable, but it’s one of the most respectful things you can do for yourself and your friend.
💙 Press play on Say What You Need to Say with Jay Shetty on Calm.
Any friends-with-benefits relationship could end at some point, and thinking ahead about how you'd handle it can reduce the fallout. Think about whether preserving the friendship matters to you. Either way, expect some awkwardness afterward.
It can be hard to end things with care and honesty, but it does less damage to the friendship than silence or avoidance.
Knowing what to do in a FWB situation matters, but it’s equally important to be aware of what can trip you up.
Don't assume you're on the same page without checking. Shared silence isn't shared understanding.
Don't use the arrangement as a way to stay close to someone you have feelings for. That's a recipe for getting hurt.
Don't ignore your feelings because they feel inconvenient. Feelings that get dismissed tend to resurface louder later.
Don't skip the conversation about seeing other people. Assumptions here can turn this arrangement messy fast.
Don't stay in it if you’re consistently left feeling worse. A casual relationship isn't worth more than your peace of mind.
Don't expect the friendship to survive constant unspoken tension. Even close friendships have limits, and unspoken hurt can gradually erode them.
\n Friends with benefits means you and your friend are physically intimate without the commitments of a romantic relationship. There's no assumed exclusivity and no defined future — just a dynamic that exists somewhere between friendship and romance.
Friends-with-benefits relationships get complicated when feelings become one-sided. One of you may develop deeper feelings while the other doesn't. It can also get tricky when expectations shift without a conversation, when one of you starts dating someone else, or when the physical side starts overshadowing the friendship.
There's no set timeline for a FWB relationship. Some arrangements last a few months, while others go on for years. How long yours lasts depends on whether you’re both comfortable with it, communication stays open, and your feelings stay compatible over time.
Friends with benefits may be a good idea if you and the other person are aligned on what you’re looking for. It can be a comfortable, low-pressure arrangement, or a source of confusion and hurt if expectations aren't discussed. Open communication and regular self-reflection tend to give the relationship the best shot at working.
Yes, some FWB arrangements do evolve into committed relationships, particularly when both people develop feelings around the same time and are open to more. That said, staying in the arrangement in hopes that it'll turn into something more comes with a risk. You may end up hurt if the other person doesn't feel the same way.
Jealousy is a normal reaction, even in FWB arrangements that are meant to be casual. This happens because intimacy can naturally lead to attachment. If you’re feeling this way, it might be a sign the situation no longer fits what you want.
The best way to end a friends-with-benefits relationship without ruining the friendship is to be direct and honest. Ghosting or avoiding the other person usually does more damage than an open conversation. Be clear about why things have changed, share appreciation for what you had, and give each other some space afterward.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
A friends-with-benefits relationship can be fun, but it can also get messy. We’ll break down what you should do (and not do) as you navigate a FWB status.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
\nWe all know that one person who says, “You’ll never believe what I dreamt last night!” Many people who dream can become obsessed with the stories their minds show them at night. Some people believe their dreams provide insights into their subconscious, while others say they inspire creativity. And those who aren’t into the deep dream interpretation simply like the fantasy world that their minds create when they’re asleep.
If you’re fascinated by your dreams for any of these reasons, you might want to learn how to dream more and make your dreams more vivid. And while you can’t control everything—like the inevitable falling nightmare everyone has had at least once—you can do things to dream more frequently and to make those dreams easier to recall. Here are a few simple techniques and lifestyle changes you might want to try to make the most of the time you spend asleep.
\n When you sleep better, you’re more likely to enter the rapid eye movement (REM) part of your sleep cycle, when most dreaming occurs. This sleep cycle may increase the chances of having more frequent and vivid dreams, so here are a few tips to encourage deeper sleep.
Go to bed and wake up at the same time every day to help regulate your sleep cycle and increase the likelihood of dreaming. To get enough REM sleep, aim for 7–9 hours of sleep each night.
💙 Try relaxing an hour before bed with Soften Into Sleep, a meditation that can help you release tension at night.
Read, take a warm bath, or practice mindfulness to ease into rest and create an environment for dreaming. Avoid screens for at least an hour before bed, as the blue light can disrupt your body’s natural sleep-wake cycle. If you must use devices, try a blue light filter or dim your screen.
💙 Explore these nine tips to help you build a better bedtime routine.
To improve sleep quality and increase your chances of dreaming, keep your bedroom dark, quiet, and cool. The ideal temperature is about 60–67 degrees Fahrenheit (or 15–19 degrees Celsius). Use blackout curtains to block light, earplugs or a white noise machine to drown out noise, and invest in a comfortable mattress and pillows to support your posture.
Lastly, keep your bedroom tidy and use it only for sleep and relaxation if you can. This can help you create a mental association between your bedroom and restful sleep.
💙 Press play on one of our relaxing Soundscapes, like White Noise Ocean Surf, to help you drift off to sleep.
Practice meditation, yoga, or deep breathing exercises to help decrease anxiety so you can get a good night’s sleep, which may promote more vivid dreaming. Regular exercise can help too, but remember to avoid vigorous activity too close to bedtime.
💙 Keep stress at bay by tuning into 7 Days of Managing Stress, a stress reduction series hosted by Tamara Levitt.
Heavy meals, caffeine, or alcohol before bed can disrupt sleep and decrease dream frequency. Opt for light snacks if you're hungry, and avoid caffeine or alcohol close to bedtime.
💙 Add mindfulness to mealtime with our session on the Benefits of Mindful Eating.
Drink water throughout the day to support sleep quality, but try to limit water intake about an hour before bed to prevent trips to the bathroom in the middle of the night.
During your wind down routine, you can sip teas like chamomile or valerian root. These are thought to have calming effects that may promote relaxation and improve sleep quality, which may lead to more vivid dreams.
💙 Listen to a relaxing Sleep Story before bed, like Why Do We Sleep, while sipping tea as part of a new nighttime ritual.
\n Sleep is divided into several stages that cycle throughout the night, typically lasting about 90 minutes per cycle.
Stage 1 (light sleep): This is a transitional phase where you drift in and out of sleep.
Stage 2 (deeper light sleep): Your body temperature drops and your heart rate begins to slow.
Stage 3 (deep sleep): Known as slow-wave sleep, this stage promotes physical recovery and health.
REM sleep: Rapid eye movement (REM) sleep, where your brain activity increases and your eyes move rapidly under your eyelids, is when the most vivid dreams occur.
Melatonin is a hormone your body naturally produces that helps to regulate your sleep-wake cycles. Levels rise in the evening to help you feel sleepy and decrease in the morning to help you wake up. Some people take melatonin supplements to help with sleep issues like insomnia, jet lag, or other sleep disorders, but it may also affect your dreams.
Some studies suggest that melatonin may enhance REM sleep. This might lead to more frequent and vivid dreams, and some people who take melatonin report more intense and memorable dreams.
Melatonin may also help with dream recall by enhancing overall sleep quality.
The effect of melatonin on dreams can vary from person to person. Remember to always consult a medical professional before you take any supplement, as they can interact with other medications or simply not be right for you.
\n People like remembering their dreams for a number of reasons. Perhaps it sparks their curiosity about what they could be feeling on a subconscious level or could provide them with an escape from reality. Whatever your reason for wanting to remember your dreams may be, dream recall can become easier and more natural with time and practice.
Keep a dream journal: Write down your dreams as soon as you wake up, even if you can only remember bits and pieces of them. Over time, this can train your brain to pay more attention to your dreams. Review your dream journal during the day to help reinforce your memory and increase your chances of remembering future dreams.
Set an intention: Before you go to sleep, reinforce your desire to remember your dreams. Repeating a phrase like \"I will remember my dreams\" may increase your chances of recalling them when you wake up.
Stay still upon waking: Moving too quickly when you wake up can cause you to forget your dreams, so before you get out of bed, lie still for a few moments and try to focus on your dream. Sometimes a single image or emotion can trigger the memory of the entire dream.
Reflect on your day: Before bed, think about your day and journal about it. This can help create a connection between your waking and dreaming life and associate both with memories and self-reflection. Thus, this practice may make it easier to remember your dreams.
Practice mindfulness: Regular mindfulness and meditation practice can improve your overall awareness and attention, including your ability to remember dreams. Meditate before bed to clear your mind and prepare for a restful night’s sleep. These six tips for meditating in bed can help you get started.
Wake up naturally: Waking up suddenly can startle you into thinking intensely about the here and now, making it harder to remember dreams, so try to avoid using an alarm clock if you can. Pay attention to your body's natural sleep cycles and try to go to bed early enough to wake up naturally. If you need an alarm, set one that wakes you gently, perhaps with soft sounds or a sunrise effect.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/071cf12b-9bae-4b41-8268-c26da592c7cc/try-calm-for-free.png\"\n)
\n Vivid dreams can be more engaging and memorable than other forms of dreaming that are less detailed.
Before falling asleep, visualize a recent dream or imagine a scenario you’d like to dream about in as much detail as possible. This can help stimulate your mind and lead to more vivid dreams.
Experiment with different sleeping positions to see if they influence the vividness of your dreams.
Get natural light during the day and reduce light exposure before bed to help regulate your sleep cycle and improve the quality of your REM sleep. Improving your sleep cycles and natural circadian rhythm may lead to more vivid dreams.
Creative activities like drawing, writing, or playing music can stimulate your imagination and enhance your dreams.
Meditate before bed to help calm your mind and prepare for a restful night’s sleep. This may increase the chances of having vivid dreams. As you’re releasing stresses from the day, you may create space for your subconscious mind to flourish as you rest. These 10 mindful activities can help you release stress quickly at the end of the day.
Some people use supplements like galantamine, choline, or vitamin B6 to try to enhance dream vividness. Consult a healthcare provider before using any supplements, as they can have side effects and interactions with other medications you’re already taking.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/d10ba27e-0edf-4334-bbd4-e23bdfd794a7/try-calm-for-free.png\"\n)
\n Once you’re remembering your dreams most mornings, you might get curious about steering them. That’s lucid dreaming: knowing you’re dreaming while it’s happening, which can let you look around, change the scene, or just enjoy the ride.
It takes practice, and it doesn’t happen for everyone. The good news is that things you may already be doing, like keeping a dream journal and setting an intention before bed, are also how many people start learning it.
If you’re curious, our step-by-step guide can help you learn how to lucid dream, with techniques like reality checks, MILD, and wake back to bed.
\n Certain foods and nutrients may influence your dreaming patterns. For example, foods containing tryptophan, like turkey and dairy products, can promote sleepiness and may impact the quality of your dreams. Foods rich in vitamin B6, like bananas, chickpeas, fish, and fortified cereals, may help with recall.
Eat a balanced diet with a variety of nutrients to support your overall sleep health, and avoid heavy meals and caffeine close to bedtime, as they can disrupt sleep and reduce dream frequency.
Several factors can affect your ability to remember dreams.
Poor sleep quality, such as disruptions in your sleep cycle, can hinder dream recall.
Stress or anxiety can interfere with sleep and make it harder to remember your dreams.
Sleep disorders like insomnia, sleep apnea, and restless leg syndrome disrupt sleep and impact dream recall.
Some medications, particularly those that affect the central nervous system, can interfere with dreaming.
Alcohol and drugs can alter sleep patterns and reduce the likelihood of remembering dreams.
A lack of interest in dreams can mean the brain doesn’t focus on retaining them.
Sleep disorders can significantly impact dreaming. Insomnia, which makes it difficult to fall or stay asleep, can reduce the amount of REM sleep you get, leading to fewer dreams and poorer dream recall.
Sleep apnea causes repeated interruptions in breathing during sleep, disrupting REM sleep cycles and reducing the frequency and vividness of dreams. Treatments like CPAP therapy for sleep apnea may improve sleep quality and dreaming.
Restless leg syndrome can also interfere with falling and staying asleep, which can impact dream frequency and recall.
Narcolepsy is marked by excessive daytime sleepiness and fragmented nighttime sleep. It may lead to vivid (and sometimes bizarre) dreams or dream-like hallucinations.
Generally, there are few risks to trying to dream more. Supplements like melatonin or galantamine may cause side effects or interact with other medications, so talk to your doctor before taking them.
Paying more attention to your dreams can sometimes lead to more vivid nightmares, especially if you have underlying anxiety or stress.
Understanding your dreams may reveal hidden thoughts, fears, and desires, and can help process emotions, particularly those you may not fully address during waking life. This may help in emotional healing.
Dreams can also offer creative solutions to problems or provide new perspectives for challenges you face in waking life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Want to know how to dream more? Learn 6 tips to increase how often you dream and whether melatonin can help. Plus, how to remember your dreams and make them more vivid.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nLate-night texts lighting up their phone. A “friend from work” who comes up a little too often when they talk about their day. Or maybe it’s the other way around, and it’s a name you've conveniently left out of your story. Either way, it leads to a quiet, nagging sense that something's off.
Some cheating is obvious. But the old idea that it only counts if it's physical doesn't hold up to how people experience betrayal today. Emotional connections can form through a screen, and it isn't always a single, clear-cut act.
Here’s the big picture on what cheating really means, and what to do if you’re facing it in your own relationship.
\n Cheating means acting in a way that violates the boundaries and trust that a couple has built together.
The issue is that the boundaries aren’t always clear. Many couples never discuss what's off limits, whether that’s a text to an ex, a close emotional friendship, or a flirtatious dinner. You and your partner may share the same values, and assume you’re aligned on the specifics. Then a moment reveals you’re not.
Where people draw the line on cheating usually traces back to a few underlying factors.
Attachment style: People prone to relationship anxiety may read more behaviors as threatening. People who lean more avoidant may downplay concerning behavior as trivial, including their own.
Cultural and religious background: Some cultures and religions view certain dating norms, like close friendships outside the relationship, as completely normal, while others see them as concerning.
Relationship structure: Couples set their own rules for the relationship, whether that’s monogamy, non-monogamy, or somewhere in between. Those rules define what counts as betrayal.
Related read: How to find your attachment style and deepen your relationships
\n Infidelity takes many forms, and even within each form, it can look drastically different depending on the situation. Here’s how it tends to show up.
This is the one most people picture first: romantic or sexual contact with someone outside the relationship, without your partner knowing or agreeing to it. That last part is key.
Couples in open relationships can have very different lines. As long as both partners are on the same page, physical intimacy with others can be a normal part of the relationship.
Emotional cheating means forming a close bond with someone outside your relationship that pulls closeness or energy away from your partner.
The line between a close friendship and an emotional affair can feel blurry, but research points to three signs:
The connection stays secret.
Details get shared that don't get shared with your partner.
An unspoken attraction exists, even if neither person names it.
Emotional cheating can be dismissed because nothing physical happened, but many people find it just as painful as physical infidelity, sometimes more so. It tends to build slowly, until the loyalty has quietly shifted.
Virtual cheating is physical or emotional cheating through a screen. This can look like sexting, intimate messaging, or building a close connection online. Some therapists also include excessive pornography use when it's hidden and gets in the way of intimacy with a partner, though opinions vary.
This type of cheating is more accessible than most other forms of infidelity, and is often harder to catch. A message is one tap away, at any hour, with virtually anyone.
Micro-cheating involves smaller, ambiguous behaviors that fall short of the categories above, but can still chip away at trust. Some common examples include:
Saving a contact under a fake name
Keeping a dating profile active \"just in case\"
Finding constant reasons to message one specific person
Spending time with someone without mentioning it to your partner
Flirting with someone in a way you wouldn't if your partner were present
It comes down to whether it's a repeated pattern your partner wouldn't be okay with.
Financial infidelity means hiding money, concealing debt, keeping secret accounts, or making big financial decisions without telling your partner. It's a serious trust issue, especially in long-term relationships where finances are shared.
This is more common than most people expect and can do just as much damage as other forms of infidelity.
\n If you’re suspicious of your partner, sitting with that uncertainty can feel unbearable. But before you act on a hunch, try slowing down and approaching the situation with as much calm as you can.
Start by noticing what’s actually happening—and what’s actually changed—versus what you suspect. Has your partner’s communication, availability, or emotional presence shifted in a specific way? Or is this more of a gut sense that something's off?
Both are valid, but knowing which one you’re dealing with can help you decide how to proceed.
💙 Explore Sensations vs. Emotions with Jay Shetty on Calm.
Your unease may not be about your suspicions. It might be disconnection, feeling unappreciated, or a sense that something’s changed between you. Getting clear on what’s bugging you before you bring it up can make the conversation more productive.
💙 Dig deeper with Investigating Anxiety from the Emotions Series on Calm.
You may think that checking their phone, socials, or location data will settle your suspicion about the situation. But it tends to worsen your anxiety.
If you find something, you’re left dealing with what you found and the fact that you went looking. If you don’t, the relief rarely lasts, because whatever made you suspicious in the first place is still unresolved.
A few minutes of focused breathing before a hard conversation can settle your body and quiet your mind. That short reset can help you feel steadier and lead to a clearer conversation for both of you.
💙 Take a Pause to Breathe on the Calm app.
Before you bring something up, think about what you’re hoping for. Do you want clarity? Reassurance? That goal can keep you focused, even if the conversation gets derailed.
Approaching the discussion with an open mind, rather than jumping to accusations, often invites a more honest exchange.
Instead of starting with “I think you’re cheating on me,” try something along the lines of “I’ve been feeling disconnected and I’d like to talk about it.”
Whether you're dealing with confirmed infidelity or unresolved suspicion, you don't have to process it alone. Support from a therapist, individually or as a couple, can offer a structured space to work through it.
Sometimes suspicion itself, even without proof of cheating, may be a sign that the relationship needs attention.
\n Cheating is a violation of the spoken or unspoken agreements you and your partner have made about exclusivity. It can show up physically, emotionally, or virtually, and what counts can look different from couple to couple. Secrecy and broken trust are usually the common thread.
Read more: Here's how to work through the most common relationship issues
The main types of cheating are physical, emotional, and virtual, though subtler patterns such as financial secrecy or \"micro-cheating\" can apply too.
Physical cheating involves intimate contact outside the relationship. Emotional cheating involves a close bond kept hidden from your partner. Virtual cheating involves a romantic connection through a screen.
Emotional cheating can feel just as harmful as physical cheating, and for some people, more so. It often builds slowly, through shared thoughts and private moments your partner doesn't know about.
Physical cheating usually involves specific, identifiable moments, while emotional cheating often unfolds gradually, as loyalty fades over time.
Cheating almost always involves some kind of concealment. Being vague, withholding details, or keeping a connection secret are all forms of it. Sometimes it's the hiding, more than the act itself, that turns it into a betrayal.
Couples can define cheating differently, based on their values, culture, and the specific agreements they've made. Partners in open relationships, for example, may knowingly allow behaviors that other couples wouldn't. What’s important is that you and your partner are on the same page about boundaries.
Disagreements over what’s considered cheating are worth addressing head-on. A transparent conversation about your expectations and boundaries can feel uncomfortable, but it's one of the more protective things you can do for a relationship. A couples therapist can support this conversation if it feels overwhelming to navigate alone.
When you’re talking to your partner about what’s bothering you, try focusing on your own experience rather than their behavior. Something like \"I've been feeling distant and want to check in with us\" opens the door for an honest conversation instead of a defensive one.
In some cases, trust can be rebuilt after cheating, though it takes consistent effort from both of you. Many couples find professional support helpful along the way.
It usually requires transparency and accountability to understand what led to the breach. Leaving is a valid choice too, as long as the decision is made carefully.
Read more: Recovering from infidelity: 6 tips to help couples heal from an affair
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Not sure if what you're feeling counts as cheating? We’ll break down the different types of cheating in a relationship and share 7 tips for navigating it thoughtfully.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nYour heart starts racing the moment you walk into a crowded room. Even when nothing’s wrong, worry looms in the back of your mind. The thought of a specific fear, like snakes or needles, makes you feel sick. If any of that sounds familiar, anxiety might be part of the picture.
Anxiety doesn't look the same for everyone, which is sometimes why it can be so hard to name. The term \"anxiety\" covers several disorders, each with its own signs and triggers — though they often overlap, both in how they show up and in what helps.
Anxiety disorders affect roughly 1 in 5 U.S. adults every year. The good news is, they’re typically quite treatable. Let’s break down the seven main types of anxiety listed in the DSM-5 (the manual used for clinical diagnosis), and how to find some relief.
\n The seven anxiety disorders below share a general thread: they’re rooted in fear or worry that sticks around and gets in the way of daily life. They’re also the most common types, though a few related conditions are worth knowing too (covered further down).
GAD is a persistent, hard-to-control worry that spans multiple areas of your life and shows up more days than not for at least six months. Everyday stress usually has a clear cause and fades once the situation resolves. By contrast, generalized anxiety moves from topic to topic and rarely lets up, because your mind treats any uncertainty as a threat.
This disorder often comes with physical and mental symptoms such as restlessness, muscle tension, fatigue, trouble concentrating, irritability, and disrupted sleep.
What helps: Cognitive behavioral therapy (CBT) is widely used for GAD. It helps you spot and shift the thought patterns that fuel your worries. A regular mindfulness practice can also ease tension by training your attention to stay in the present instead of running through what-ifs.
💙 Start with Calm’s Tools for Stress and Anxiety series.
For a more detailed overview, check out our GAD guide.
A panic attack is a sudden rush of intense fear that brings on physical symptoms—racing heart, tight chest, dizziness—and usually peaks within minutes. A single panic attack doesn't mean you have panic disorder — plenty of people experience one and never have another.
Panic disorder is defined by what comes after the attack, such as ongoing dread about when the next one might hit and routine changes made to avoid triggering one.
This fear response tends to feed itself in a cycle. A normal body signal, like a fast heartbeat, gets misread as danger. That triggers more fear, which leads to more physical symptoms.
What helps: CBT can help you learn to read these body signals as harmless rather than dangerous. It’s often paired with interoceptive exposure, where you deliberately bring on mild versions of those same sensations until they stop feeling threatening. During this process, slow breathing can signal safety to your nervous system.
Discover 5 mindfulness tools to calm you down during a panic attack.
\n Social anxiety disorder is a strong fear that you’ll be negatively perceived in social or performance situations, often severe enough that dread sets in days before the event itself.
It's much more than being shy. At its core is a belief that you'll do something embarrassing and be judged for it. That belief may lead you to avoid those situations altogether, which can bring short-term relief but reinforces the fear over time.
What helps: Exposure-based CBT has the strongest evidence. It gradually builds your comfort in the situations you've been avoiding by facing them in small, manageable steps. Self-compassion can also make a real difference. Since social anxiety tends to run on harsh self-judgment, practicing kindness toward yourself can help quiet that inner critic.
Not sure if you have social anxiety? Here are signs to look out for.
A specific phobia is a fear of one particular thing—like heights, flying, needles, dogs, or tight spaces—out of proportion to the actual danger. A fear becomes a phobia when it impacts your behavior, whether that’s rerouting a drive to avoid a bridge or skipping a checkup because of needles. Even thinking about the trigger can set off anxiety, so avoiding it becomes your default.
Phobias often start with a scary experience or a fear picked up early in life. Avoidance keeps the fear alive, since your brain never learns that the trigger is safe.
What helps: Exposure therapy is the leading treatment, shown to outperform placebo and other therapies. Pair each step with grounding and breathing techniques to make the process feel more manageable.
Explore the most common phobias and how to deal with them.
Agoraphobia is a fear of being somewhere you couldn't easily escape or get help if panic or embarrassing symptoms hit. This can include public transit, open spaces, crowds, lines, or long stretches away from home alone. Many people with agoraphobia avoid those places altogether.
The DSM-5 classifies it as its own diagnosis. Left untreated, this avoidance can shrink your world, sometimes making it hard to leave the house at all.
What helps: CBT with step-by-step exposure is the first-line treatment, and it helps you return to avoided places gradually. Since agoraphobia and panic often overlap, treatment usually addresses both. To build confidence, try calming techniques at home first, then in triggering places.
Learn 8 evidence-backed ways to manage agoraphobia.
\n Separation anxiety disorder is an excessive fear about being away from people you're close to. Once seen as a childhood condition, it’s now known to affect adults too. It can show up as real distress when a partner travels or constant worry that something bad will happen to a loved one.
Underneath it is a fear of loss: of the person or of your own ability to cope without them. You may find yourself seeking reassurance or checking in repeatedly, but these responses tend to feed the anxiety rather than calm it.
What helps: CBT can help you reduce your need for reassurance and build comfort with time apart. Mindfulness encourages you to pause when an anxious thought arises and let the worry pass. For severe cases, a doctor may suggest therapy alongside medication.
💙 Practice riding out anxious thoughts with Calm’s Letting Go of Anxiety course.
Selective mutism is an inability to speak in certain social settings where talking is expected, like school or work. It's rare, affecting under 2% of people, and it usually shows up in childhood, though it can last into later years.
This isn't stubbornness or a speech problem — it's fear. You may want to speak, but hold back because of it in those environments.
What helps: Behavioral therapy that slowly builds up speaking in those settings, often involving family or school staff, is the main approach. Early intervention tends to lead to better outcomes, so it’s worth seeking professional guidance as soon as symptoms appear.
While the disorders above are what most people mean by \"anxiety,\" a few related conditions are helpful to understand for the full picture.
Two more fall under the DSM-5's anxiety chapter:
Substance or medication-induced anxiety disorder: This anxiety is caused directly by a substance, whether that’s too much caffeine, a prescription drug, or withdrawal from alcohol. It can be overlooked, which is why a doctor will often ask what you're taking before making a diagnosis.
Anxiety disorder due to another medical condition: A physical illness—such as an overactive thyroid or a heart or lung problem—can cause anxiety. A checkup can rule out this possibility early on, and treating the underlying illness often eases the anxiety too.
Obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) get grouped with anxiety disorders a lot, as they also involve overwhelming fear and distress. But the DSM-5 classifies them separately: OCD centers on unwanted thoughts and behaviors, while PTSD comes after a traumatic event.
If either sounds closer to what you're dealing with, our OCD guide or our complex PTSD guide is a good place to start.
\n Generalized anxiety disorder (GAD) and panic disorder differ mainly in how the worry builds and shows up. GAD involves a slow-burning worry about many areas of life that rarely fades. Panic disorder centers on sudden, intense attacks and the fear of having another one. It’s possible to have both, and cognitive behavioral therapy (CBT) works well for either.
Curious about CBT for anxiety? Here are 5 techniques to try.
The difference between having social anxiety and being introverted comes down to preference versus fear. Introversion is a preference about how you recharge — social time drains your energy, but it doesn't fill you with dread. Social anxiety, meanwhile, brings a fear of judgment or embarrassment, often strong enough to make you skip things you'd enjoy.
It’s not unusual to have more than one anxiety disorder at the same time, and they can show up alongside other conditions including depression. A doctor can help you sort out which ones you’re dealing with, and treatments like CBT can target several disorders at once.
A specific phobia and agoraphobia differ in what the fear is tied to. A specific phobia is about one clear trigger, such as spiders or flying. Agoraphobia is broader: it's a fear of being somewhere you couldn't easily escape or get help, like a crowd or public transit.
The most common types of anxiety in adults are specific phobias, social anxiety disorder, and generalized anxiety disorder. Altogether, anxiety disorders affect close to 1 in 5 U.S. adults each year and are the most prevalent type of mental health condition.
Anxiety disorders can ease on their own for some people, but many stick around or return without treatment. Fortunately, treatment can meaningfully improve your quality of life. Most people find that therapy, medication, or a combination makes a noticeable difference.
The most well-supported therapy for anxiety disorders is cognitive behavioral therapy (CBT), often paired with gradual exposure work. Medication is another option with strong evidence, either used alone or alongside therapy. The right fit depends on your specific disorder and its severity, so it's important to consult a professional.
There are several natural ways to manage anxiety, though they aren’t a replacement for clinical treatment. Regular exercise, quality sleep, and cutting back on caffeine and alcohol can all help alleviate how anxious you feel day to day. Mindfulness practices (like breathing exercises or grounding techniques) are especially well-supported, since they teach you to notice anxious thoughts or sensations without getting swept up in them.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
From generalized anxiety to social anxiety to panic disorder, here's a breakdown of the 7 most common types of anxiety, their signs, and what you can do about them.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
\nWe often think of the holiday season as a magical time filled with joy, family gatherings, and celebrations. And it can be. However, for many people, this time of year can also usher in a wave of holiday anxiety, a type of stress associated with the many demands and expectations of the festive season.
\n Holiday anxiety is a specific type of stress that occurs during holiday seasons. It's different from everyday stress, because it's linked to the unique pressures and expectations that come with holiday events and traditions. Understanding holiday anxiety and recognizing its effects on our mental health can help us manage it effectively. Here are some of the ways it can manifest:
Emotional overload: The holidays can bring a range of emotions, both happy and sad. For some, reminders of lost loved ones or past experiences can lead to feelings of grief or nostalgia.
Physical symptoms: Anxiety can cause physical symptoms like headaches, fatigue, or digestive problems. These can be exacerbated by holiday indulgences and disrupted routines.
Social stress: The pressure to socialize, host events, or interact with family members you might not see regularly can be overwhelming, especially if there are a lot of late nights involved. This is especially true for those with existing social anxieties.
Routine disruption: Regular routines are often disrupted during the holidays, which can be particularly challenging for those who find comfort and stability in their daily schedules.
\n Acknowledge your feelings around holiday anxiety and remember that it's okay to feel stressed or overwhelmed during the holiday season. Taking proactive steps to manage your mental health can help make the holidays a more enjoyable and less stressful time.
Increased stress levels: Additional demands in the holiday season can lead to heightened stress levels, impacting mental health.
Mood fluctuations: The highs and lows can cause mood swings, bouts of sadness, irritability, and even depression.
Sleep disruption: Anxiety can disturb sleep patterns, leading to insomnia or poor-quality sleep, which, in turn, affects overall wellbeing.
Unhealthy coping mechanisms: Some people might resort to habits like overeating, excessive drinking, or withdrawing from social interactions, which can further impact their mental health.
\n While what triggers one person may not trigger another, there are a few ways that holiday anxiety can manifest. Identifying your unique triggers can help you prepare tools and strategies to better handle anxiety during this busy season. While the holidays can be an important time, protecting your mental health is more important.
The media and social norms often portray the holidays as a time of perfection and endless joy. This can set unrealistic expectations for the ideal holiday experience, leading to disappointment and stress when reality doesn't match these ideals.
Holidays often come with financial burdens, including the cost of gifts, travel, decorations, and hosting events. Worrying about how to afford these expenses can cause significant stress.
Holidays often feature family gatherings, which can be challenging if relationships are strained or there's a history of conflict. Navigating these dynamics, especially in larger gatherings, can bring anxiety.
The holiday season is filled with invitations to social events, expectations to meet, and tasks to complete. Trying to do everything can lead to burnout and feeling overwhelmed.
For those who’ve lost loved ones or are far from family, the holidays can intensify feelings of grief or isolation. The contrast between personal experience and the general festivity can be overwhelming.
Comparing your own holiday experience to what others seem to be doing online or social media can lead to feelings of inadequacy and dissatisfaction.
Traveling during the holidays can be chaotic and stressful because of busy airports, traffic jams, and the fear of plans being disrupted or not going as scheduled.
The change in daily routines during the holidays, such as altered eating habits, sleep schedules, and exercise, can contribute to stress and anxiety.
\n Managing holiday anxiety effectively involves practical strategies that focus on self-care and mindfulness. These tips can help you navigate the holiday season with less stress, more enjoyment, and better mental health.
Make a list of holiday activities and rank them in order of importance to you. Focus on the top few that bring you the most joy or are the most meaningful. This can help reduce the feeling of being overwhelmed, ensuring you spend your time and energy on what truly matters to you.
Cut back on elaborate plans. Instead, go for simpler celebrations or low-key gatherings to reduce the pressure and expectations. Smaller, intimate gatherings often bring more joy than large, stressful events.
Enjoy holiday treats but avoid overeating by listening to your body's hunger and fullness cues. Mindful eating can help you maintain physical and mental wellbeing, as overindulgence can often lead to physical discomfort and emotional guilt.
💙 Explore Tamara Levitt’s Mindful Eating Practice and learn the fundamentals of mindfulness at mealtime and how it can help your overall stress and anxiety.
Remind yourself that it’s okay for things not to be perfect, and be realistic about what you can achieve and what the holidays can offer. Having realistic expectations can significantly reduce disappointment and stress.
💙 Learn to let go of what was supposed to be and embrace what is with Jay Shetty’s guided meditation on Expectations.
Don’t pack your schedule too tightly. Instead, plan for breaks and downtime in your holiday schedule. Rest is essential for helping you to recharge, and it allows opportunities for spontaneous activities, too.
💙 When it’s time for bed, make it count by listening to Oren Jay Sofer’s guided sleep meditation, Deep Rest.
\n Whenever you feel stressed, take a moment to focus on your breathing. Inhale deeply for a count of four, hold for a count of four, and exhale for a count of four to help calm the mind and reduce anxiety.
💙 Use your breath to calm your mind and anxiety in three minutes with Breathe to Calm Down.
Set a budget for holiday spending and stick to it. Consider homemade gifts or shared experiences instead of expensive purchases. This can help reduce holiday anxiety caused by financial strain.
💙 Set Financial Intentions and goals this holiday season, and stick to them.
Not everything will go as planned, so be open to accepting it, and find humor and joy in the imperfect moments. Embracing imperfection can lead to a more relaxed and enjoyable holiday experience.
💙 Shift your energy from perfectionism to going with the flow with this meditation on Energy Management to help guide you toward ease.
Reduce the time you spend on social media to avoid unhealthy comparisons. Limiting social media can help maintain a more realistic perspective and reduce feelings of inadequacy.
💙 Release yourself from the Social Mania comparison by forgoing social media during the holidays.
Reach out to supportive friends, family, or a professional if you feel the holiday stress is too much to handle alone. Talking about your feelings and sharing your experiences can provide relief and remind you you’re not alone in your feelings.
\n The holidays can be a source of anxiety due to a combination of high expectations, financial pressures, family dynamics, and the disruption of normal routines. The holidays are often portrayed as a time of complete joy and perfect family gatherings, but when reality doesn't match up, it can lead to feelings of inadequacy or disappointment. The holidays can also be a reminder of lost loved ones or past difficulties, contributing to feelings of sadness or loneliness for many people.
The 3-3-3 rule is a simple mindfulness technique to help ground yourself during anxious moments. This exercise can help bring your focus back to the present, interrupting the cycle of anxious thoughts.
Name three things you can see around you.
Identify three sounds you can hear.
Move three parts of your body, like your ankle, fingers, and shoulder.
There are plenty of actionable ways to calm holiday anxiety.
Prioritize self-care activities like mindful breathing or a relaxing bath.
Engage in regular physical activity to help relieve stress.
Keep a regular sleep schedule to ensure adequate rest.
Set realistic expectations for the holidays.
Simplify plans and focus only on what matters most to you.
Seek support from friends, family, or professionals.
It's completely normal to feel overwhelmed during Christmas. The holiday season can be a hectic time with lots of social obligations, financial pressures, and the emotional weight of personal or family expectations. It's important to recognize these feelings and take steps to manage them, like setting boundaries, asking for help when needed, and taking time for self-care.
To manage social anxiety during Thanksgiving, plan ahead for social interactions. Have some conversation topics ready to ease into interactions. Set boundaries for yourself, and step away for a moment if you feel overwhelmed. Focus on making connections with one or two people rather than trying to engage with everyone. Practice relaxation techniques such as deep breathing before and during the event. And remember, it's okay to limit social gatherings to what feels manageable for you.
Yes. Anxiety can build before a trip, show up during it, or both, often from planning pressure or the work you left behind. If this is your main concern, our guide to vacation anxiety covers what to do before, during, and after your holiday.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Taking care of your mental health is essential during the holidays. Explore 10 self-care tips to help you cope and how to avoid common triggers of holiday anxiety.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nLet’s be real — Christmas comes with a lot of traditions. And by traditions, sometimes we mean — baggage. The holidays can be cozy and warm and filled with love. But they can also be overwhelming, exhausting, and sometimes kind of sad.
The expectations of the season can also add a ton of pressure. You’re supposed to have time to not only think of thoughtful presents, but also brave the scary, jam-packed stores to go and buy them. You’re supposed to make your grandma’s cherished holiday recipe (that just so happens to take half the day to make.) And you’re supposed to be happy and grateful the entire time — even when you receive lottery scratch cards from your Dad, when you gifted him a personalized luxury watch.
But rather than getting caught up in what Christmas is supposed to be or the baggage of what it has been in the past, maybe this year, you slow down, reset, and start creating traditions that do work for you and your chosen family.
Traditions don’t need to be stressful or perfect — they can be whatever you and yours want them to be. Here’s a list of twelve simple and fun traditions that hopefully will help bring you some warm, gooey feelings this holiday season. Let’s unwrap them!
\n In your family, it could be tradition to go to a Christmas tree farm, get really angry at each other because everyone thinks the other family members have zero “Christmas tree taste,” and then eventually you settle on one that is “fine” but will do for this year.
Then later, you all laugh at how heated you got and you look warmly at your newly decorated tree, thinking, “Wow, actually, this is my favorite Christmas tree yet. I can’t wait to fight with them all over again next year.”
There’s no tried and true formula for getting a tradition right. If it makes you and your loved ones feel good, laugh, and bond, then that’s what matters. Here are some ideas you could start with your family or chosen family this year that might accomplish just that.
Decking the halls isn’t just about making your home look red, and green, and festive all over — it’s a chance to make something pretty together as a team and make some memories in the process.
So blast fun holiday music, break out your favorite ornaments, and dance it out as you hang stockings, put up lights, and add whatever decorations means Christmas to you. Maybe make it a friendly competition like, “Who can place the ornaments on the tree before ‘Last Christmas’ ends?”
Tip: If you’re short on time or you’re only interested in decorating for an hour, keep it simple. Maybe just set up a small tree or decorate only the window that you’ll pass the most often.
Make it mindful: As you decorate, consider taking time to share memories of what some of the decorations make you remember from past holidays, and what you’re looking forward to for this upcoming holiday season.
A lot of the holiday season feels like it’s about “doing” something. It’s easy to feel like you’re always running around or making something. Watching a Christmas classic can be a great, low key way to get some quality time, unwind, and bond. So go snuggle up under some cozy blankets with your loved ones, sip on some hot cocoa, and much on peppermint bark as you watch your favorite holiday classic.
Tip: If you can’t decide on “A Christmas Story” or “Elf” or “Home Alone” and it’s getting heated, maybe do a movie marathon schedule for the week and let everyone get a chance to pick their favorite film.
Make it mindful: Before pressing play, put away your phones and be fully present in the movie. Notice the feelings of being cozy on the couch, and enjoy the sounds of the familiar soundtrack or the laughter of your favorite people. (And maybe wait ‘til after the movie to google what else James Caan was in besides “Elf.”)
Add some personality to your tree and design homemade ornaments together. Bust out paints, markers, glitter etc. and make each other bust out laughing at your (potentially terrible) homemade designs. A perfectly decorated tree can be boring, but one that has your best friend’s accidental three-eyed Santa might be just the thing to always make you smile.
Tip: If crafting just makes you think of the hours of cleanup after, try writing cute little notes about the past year and tucking them inside clear ornaments instead.
Make it mindful: Focus on the process rather than the end result while you're crafting. Enjoy the textures, sounds, and feelings of working with your hands. And don’t forget to marvel at your friends and family’s creativity, or attempt at creativity.
💙 Pop on the Wintertime Piano playlist for a cozy take on some holiday classics while you get your craft on.
\n In a perfect world, we’re volunteering and giving back all the time. But life tends to get in the way. Don’t beat yourself up for not volunteering more though. Instead maybe use the holidays as an excuse to not only bond with your loved ones but to also commit to doing one sweet act of giving back together.
It doesn’t need to be big like volunteering at a food bank (though that would be a great one!). It can be something small like everyone meeting at a local charity spot and donating one toy or book they no longer use.
Tip: Choose a smaller activity that fits your family and friend’s schedule and abilities to make it easier for everyone to follow through.
Make it mindful: After volunteering, ask everyone how it made them feel and maybe share some love for all that you have to be grateful for.
Every year, we see kids excitedly write letters to Santa. But why can’t we also join in on that fun? Maybe this year, you and your loved ones have a letter writing party to Santa, or to each other. Writing letters can be a good way to share what you love about one another, express gratitude, and talk about your hopes for the coming year. You can even wait to read them until Christmas Eve or Christmas morning and turn the letters into a fun gift opening moment.
Tip: If you do have little ones who want to write to Santa, make it extra fun by “mailing” the letters in a decorated box.
Make it mindful: While writing the letters, encourage everyone to focus on gratitude and specific warm and fuzzy memories in their letters. Here are eight more gratitude exercises you could practice throughout the holiday season.
There’s a reason caroling has been around for so long. It’s fun and a great way to spread holiday cheer. But if singing door-to-door sounds terrifying to you, don’t stress. Instead, maybe host a family and friends karaoke night at home with a playlist of your fave holiday hits.
Tip: If singing in public sounds like a nightmare, but you do enjoy singing privately or with loved ones, maybe try something small and do a one song sing-along around your own Christmas tree as you decorate the tree.
Make it mindful: Before singing, set an intention, like spreading happiness or wanting to be silly. Focus on the joy it brings you, not the quality of your performance.
\n Is there anything better than the smell of cookies baking in the oven? Okay, actually, yes, eating baked cookies is better — way better.
So this holiday season, why not get all your friends and family together to spend time eating said cookies? And also to bake and decorate them too. Baking treats can be fun, low stakes (even ugly baked goods are yummy), and most importantly everyone can sit as you decorate.
Tip: After you’ve done a thorough “taste test” of all the baked goods, consider packaging up the extra treats and giving them away to your neighbors, co-workers, and teachers.
Make it mindful: Slow down and savor the process. Notice the smells, textures, and flavors as you bake. These eight tips can help you practice some mindful cooking.
If you’re looking for a break from technology or the stress of the holiday season, reading can be a great way to quiet the mind and create a sense of calm for you and your friends and family. Hosting a cozy story night might be a simple but meaningful way to slow down and enjoy the season with your loved ones. You could pick a chapter or two from your favorite holiday book and read it aloud together while drinking peppermint tea.
Tip: If you’d rather give your eyes a rest, consider listening to a chapter from a Christmas themed audiobook or a Sleep Story.
Make it mindful: While listening, visualize the story and give yourself over fully to the experience without distractions.
💙 Have the whole family jump aboard The Christmas Express for a magical train ride through the heart of Christmas in this cozy Sleep Story.
Somehow December always gets here and we think, how’s it already the end of the year? It was January ten minutes ago. Rather than getting sad at how much time has passed though, use it as an opportunity to celebrate the highlights of the year. Host a scrapbook making night with your family and friends and have everyone fill it with their favorite photos, ticket stubs, and other meaningful keepsakes.
It can become something you and your loved ones can add to every year and it gives you something tangible to look back on as a family.
Tip: If scrapbooking feels like way too much time and energy, maybe create a digital photo album or slideshow instead.
Make it mindful: As you look through your memories, take time to really take it in and feel grateful for all the wonderful experiences you and your loved ones have had this year.
\n We all dream of days where we can sit and literally do nothing, except be with friends and family. The holidays can be a perfect time to finally make this dream a reality. Pick a day and invite your loved ones over to cook a big breakfast, play games, watch movies, and just relax in sweats or pajamas.
Tip: If cooking is too much, dive into those leftovers or treat yourself – order takeout.
Make it mindful: Make this a screen-free day. Focus on staying present and savoring the little moments (here are nine tips to help), like laughing over how many blankets your sibling is currently wearing.
It’s nice to have a little something to look forward to every day. With your nearest and dearest, consider having a night where everyone comes over to make their own advent calendar filled with activities you could do together instead of treats. You might write down simple ideas like “make hot chocolate,” or “hide the pickle ornament in the tree.” Then each day, open a new card and do the activity together.
Tip: If you’re short on time, plan quick and easy activities like, “Everyone go hang up your stocking on the fireplace.”
Make it mindful: After each activity, pause and reflect on the joy of doing something small and fun together.
Sometimes we’re too busy to take in the sheer magic of the season and all of its decorations. Maybe make a night with your loved ones to drive through a local light show or walk around a decorated neighborhood. This can be a fun way to start an easy tradition where the only thing you have to do is take in all the beauty that’s around you.
Tip: Pack snacks and a thermos of hot chocolate!
Make it mindful: While exploring, take a moment to pause and soak in the sights.
💙 Learn how to Savor the Moment (and how it can benefit you) this holiday season with help from Jay Shetty.
\n Christmas traditions are customs that people repeat each year to mark the holiday. Some are common in many homes, like decorating a tree, giving gifts, singing carols, and sharing a meal. Others are personal to a family, like a yearly pajama day or a movie night with one agreed-upon classic. What makes a tradition meaningful is the time you spend together, and you can always start new ones.
A tradition can be whatever you want it to be. But easier traditions to follow through on tend to be ones that are simple, small and don’t require much time or effort. Some examples are:
Light a candle together: Every night in December, try taking turns lighting a candle and sharing one small thing that made you smile or laugh that day.
Sip a warm drink by the tree: Spend a few minutes each morning or evening standing by your Christmas tree and enjoying some hot cocoa or your favorite beverage.
Reminisce over Christmas dinner: Go around the table and bring up one memory from a past Christmas that meant something to you.
Traditions usually mean more when the emphasis is not on the activity itself but more so on the bonding time you shared with your loved ones. Focus on slowing down and savoring the moment as opposed to simply checking off a holiday task. These eight tips can help you take it all in.
If you’re baking with your family one night, take time to enjoy the scents, tastes, and laughter. Maybe add a gratitude jar and have everyone write down something they’re thankful for during the season.
Choose something low-key that gives everyone a reason to hang out. A holiday movie night where each friend picks a film works well. So does a baking party where you decorate cookies together, a karaoke night with holiday hits, or a pajama day with games and a big breakfast. Keep the plan loose so people can relax and enjoy the time together.
Kids thrive on connection and routine, so simple traditions can be perfect for them. Small intentional activities help make them feel included. Some fun and easy examples you could try with kids are:
Sitting by the tree and reading them a short story
Singing a Christmas carol with them
Making holiday crafts like ornaments with them
Drawing on construction paper together to make wrapping paper
Being away from home at Christmas can be really lonely and tough. But creating small rituals that anchor you in the moment, like lighting a candle, saying a quiet toast, or reflecting on what you’re grateful for can help to make it a little easier.
If you’re still missing family and friends, Facetime is a great way to stay in touch and still see your loved ones. Maybe even try opening presents or singing carols together.
Blending Christmas and Hanukkah is a fun way to celebrate connection across traditions — and maybe even get double the presents. If you’re in one of these families, focus on making moments that honor both.
You could write down one thing you’re thankful for each night of Hanukkah and then display those notes as ornaments on your Christmas tree. You could also light the menorah and read a Christmas story in the same evening.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Whether you’re decking the halls or belly laughing at “Elf”, check out these 12 Christmas traditions to help you bond with friends and family this holiday season.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nYou send the text before you finish thinking it through. You put in an online order before asking yourself whether you really need it. You eat three bites of the snack before you realize you’re not even hungry.
Impulsive moments like these aren't signs of a character flaw. They reflect your brain's tendency to act before it fully evaluates the consequences. For some people, that tendency shows up during a stressful stretch and eases once life calms down. For others, especially those with attention-deficit/hyperactivity disorder (ADHD), it's more of a constant struggle. Either way, impulse control is a skill you can improve.
So, what does this mean for you? Let’s break down what drives impulse control, and what you can do about it.
\n Impulse control is your ability to pause before you act on an urge, thought, or emotion — that split second where you decide whether to follow through.
Your prefrontal cortex, the part of your brain responsible for planning and thinking ahead, mostly handles this. When it's working well, it helps catch an impulse before that impulse becomes an action.
If your impulse control feels shaky at times, that’s not necessarily a willpower problem. It usually means your brain is under strain from stress, poor sleep, or emotional overload.
Most people who act impulsively on occasion don’t have a diagnosed disorder. For others, though, struggling to resist harmful urges is a persistent pattern. Impulse control disorder covers conditions like intermittent explosive disorder (sudden, disproportionate anger), kleptomania (compulsive stealing), pyromania (compulsive fire-setting), and compulsive gambling. These conditions may respond well to professional support, such as therapy or medication.
Your brain relies on two systems that don't always agree. The limbic system reacts fast, driven by emotion and instinct. The prefrontal cortex works slower, weighing your options before you act.
When you're calm and rested, the prefrontal cortex can keep impulsive urges in check. When your brain is pushed past its capacity, the limbic system takes over instead. Impulse control shifts throughout the day depending on how you're feeling, which is why the same urge can feel manageable to sit with one moment and impossible to resist the next.
A few factors can make impulse control harder:
sleep deprivation, which weakens your brain's ability to regulate behavior
chronic stress, which keeps your brain in a heightened, reactive state
strong emotions that feel too intense to ignore or resist
substance use, which affects your brain's decision-making centers
ADHD and other neurodevelopmental conditions, where pausing may be a challenge throughout daily life, not just under pressure
\n Like any skill, impulse control strengthens with practice. The tips below work at different layers: some help in the moment, while others ease the mental strain that makes urges harder to resist in the first place. Feel free to start with one or two that feel relevant to you.
Impulsive urges can feel pressing, but they don’t have to dictate what you do next. Often, just pausing for a moment is enough to break the pull.
Try: Counting to ten, taking a slow breath, or naming what you're feeling out loud. Some people find a go-to phrase useful, such as \"not yet\" or \"wait and see\" to delay their response. Over time, this habit starts to feel more natural.
💙 Learn how to Resist Emotional Urges with Dr. Julie Smith on Calm.
Most impulsive behavior follows a pattern. It tends to spike around conflict, boredom, overwhelm, hunger, or fatigue. Once you learn your triggers, you can work with them instead of reacting in the moment.
Try: Keeping a brief log for a week or two. Note when impulsivity shows up, what leads to it, and how you feel. Once you spot a pattern—say, you're most reactive before meals or after a difficult conversation—you can plan around it.
Eat before that difficult conversation. Save demanding tasks for your sharper hours. Take a breath before responding to messages that tend to trigger a reaction.
💙 Discover Dr. Judson Brewer’s Breaking Bad Habits masterclass on Calm.
Under pressure, your brain defaults to what's fast and familiar. If-then planning gives it a prepared response instead, so you're not improvising when emotions are running high.
Try: \"If [situation], then I'll [response].\" For example, \"If I feel the urge to reply right away, then I'll wait 10 minutes first.\" Or \"If I'm about to make an unplanned purchase, then I'll add it to a list and revisit it in 48 hours.\" The more specific the plan, the harder it is to talk yourself out of it later.
💙 Walk through this process with Calm’s If-Then session with Jay Shetty.
\n Impulse control runs on limited fuel: sleep, stress, and mental bandwidth all shape how much of it you have on a given day. That's why impulsive urges tend to show up most at the end of a long day or after a stretch of bad sleep.
You can't eliminate every source of strain, but you can cut down on low-stakes daily decisions. Try prepping meals or laying out clothes the night before — that way, you're not making choices when you're already running on empty.
It’s also worth protecting what restores you, including sleep, movement, time away from screens, and nourishing meals.
Struggling with too many decisions? Here are 8 tips for when your mental energy is low.
Regular mindfulness practice builds your ability to pause as an ongoing habit, not just in the moment an impulse hits. Start with a few minutes a day, and keep at it on a schedule that works for you.
Try: Focusing on your breathing during practice. When you notice an urge come up (to shift position, check your phone, stop early), gently return your attention to your breath instead of acting on it.
💙 Start with the Basics of Mindfulness from the 7 Days of Calm series.
New habits can be tempting to abandon in the moment. Outside structure, like asking someone to check in on you, gives you accountability beyond your own willpower.
Try: Telling someone about the pattern you're trying to change. Even saying it out loud can make it harder to slide back into old habits.
If you’d rather handle this on your own, here are 6 ways to hold yourself accountable.
If your impulsivity is a constant pattern that impacts your relationships, work, and daily life, self-directed strategies may not be enough.
A therapist trained in cognitive behavioral therapy (CBT) can help you identify what's driving your behavior and develop more effective responses. If ADHD is part of the picture, an assessment can open the door to options like medication.
If you're not sure where to start, your primary care provider is a good first stop.
\n Poor impulse control can look like interrupting people mid-conversation, buying things without thinking it through, snapping in anger, or acting on cravings without a second thought. It tends to show up most when you're under pressure, drained, or emotionally overwhelmed.
If you have ADHD, tools such as if-then planning give your brain a prepared response before the moment of temptation arrives. Consistent mindfulness practice can also help you build the capacity to pause in those moments.
If impulsivity is getting in the way of your work, relationships, or daily life, it's worth talking to your doctor or an ADHD specialist. For some people, medication can meaningfully help.
Impulse control disorder may involve anger that feels bigger than the situation calls for, compulsive stealing, or gambling that's negatively impacting your life. If resisting an urge feels out of your control, that's worth bringing to a doctor — this condition is treatable.
Stress puts your brain into threat-response mode, which interferes with the part of your brain that handles careful decisions. That heightened stress state is useful in an actual emergency, where speed is more important than reflection. But in everyday situations, it makes thoughtful decision-making harder.
Mindfulness trains the same skill impulse control relies on: noticing an urge without immediately acting on it. Regular practice improves attention and emotional regulation, which makes it easier to find that pause in tempting situations. This can be especially useful if you have ADHD or you’re working on substance-related impulsivity.
Check out how a regular mindfulness practice can support your overall mental well-being.
The amount of time it takes to improve impulse control depends on your situation and your approach. Tools such as if-then planning or pausing before big decisions can help within a few weeks, while mindfulness and therapy tend to take longer — often several months of consistent practice.
Self-control is broader than impulse control: it covers habits like managing emotions and staying on task. Impulse control is more specific: it's about what you do in the gap between having an urge and acting on it. You can have strong self-control overall and still struggle with impulses in the moment, or be quick to pause in the moment while your broader self-control could use work.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
If you have a hard time pausing before you act, you’re not alone. Learn why impulse control can be so tough, and 7 tips to help you strengthen it.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nChristmas is almost here, and it’s time to put together your family's holiday card. You’ve already done the work of choosing the perfect photo and selecting the design you like best, but now comes the hard part: writing the perfect message.
Even though you know how much a thoughtful greeting can brighten someone’s day, it’s not always easy to find the right words. It can be tough to strike the right balance between meaningful, caring, and sincere — but not too cheesy. (Okay, maybe a little cheesy!) Coming up with the right words to express your feelings can feel a little overwhelming. After all, every person in your life—your family, friends, coworkers, or even that special someone—deserves a message that feels meaningful and personal.
We know what you’re facing, so we’ve gathered together our favorite Christmas greetings to inspire you to write the perfect note for everyone on your list.
\n For many people, family is at the heart of the holiday season. It’s a great time to reflect on the love and memories you’ve shared and let your relatives know just how much they mean to you. Here are some ideas to help you express your gratitude as you wish your family members a very merry Christmas.
Have your parents been there through it all? Take a moment to show your appreciation in a way that feels natural and true to your relationship. Maybe your message will be lighthearted and jokey, or deep and moving — whatever suits the situation best.
“Merry Christmas, Mom and Dad! Thanks for always making the holidays feel magical — and for putting up with my crazy Christmas wish lists over the years. (There’s still time to get me those rollerskates, by the way!) You’re the best, and I hope you know how much I appreciate you.”
“Merry Christmas to the people who taught me how to wrap presents, bake cookies, and hide in the garage to survive family gatherings. Love you both more than words can say!”
“Hope you’re ready for another Christmas where I eat most of the snacks and do none of the cooking. Love you both — thanks for everything you do to make the holidays special.”
Whether your relationship with your siblings is built on laughs, bickering, or a little of both, a Christmas message is the perfect way to show your love in a way that’s true to your bond.
“Merry Christmas to my partner-in-crime (and occasional sparring partner). Thanks for keeping life interesting and for always having my back. Love you!”
“Christmas wouldn’t be the same without you. Thanks for being the person who knows all my embarrassing moments and still chooses to hang out with me — although I guess you have to, because I know all your secrets, too! Hope your holidays are as awesome as you are.”
“Wishing you a Merry Christmas full of love, laughter, and minimal family drama. Here’s to another year of surviving the holidays together!”
For grandparents, aunts, uncles, or cousins, a thoughtful message can remind them how much you value them.
“Merry Christmas to my wonderful [grandma/grandpa/aunt/uncle/cousins]. You’ve always made the holidays so special, and I’m so lucky to have you in my life. Hope your Christmas is full of everything you love!”
“Wishing you all the joy and laughter the season can bring. You’re the heart of our family, and I’m so grateful for you this Christmas and every day.”
“Merry Christmas to the family who always knows how to keep things fun—and occasionally chaotic. (This year, I'm going to win our Christmas game of Monopoly — so don’t help [another relative] cheat!). Love you all, and I hope your holidays are amazing!”
When you can’t be together in person, a warm and heartfelt greeting can help bridge the distance.
“Even though we’re not together this Christmas, you’re always in my thoughts. Wishing you a holiday full of love, laughter, and all the little things that make the season special. Miss you tons!”
“Merry Christmas from afar! I’ll be thinking of you, and not just because you make the best Christmas cookies ever. I’m sending all my love and a promise to make up for it next year.”
“The holidays don’t feel the same without you, but I’ll be enjoying all our favorite traditions and thinking of you. Sending hugs, love, and wishes for the best Christmas ever!”
If your relationship with certain family members is complicated, you can still send a message that’s warm but keeps things simple. And if you need help for managing the anxiety that comes with the holidays, here are 10 tips to cope.
“Wishing you a Merry Christmas and a New Year full of happiness. Hope the holidays bring plenty of reasons to smile!”
“Merry Christmas! I hope this season brings you joy, peace, and lots of great food.”
“Thinking of you this Christmas and wishing you all the best. I hope your holidays are full of love and laughter.”
💙 Get in the holiday spirit when you sit down to write by listening to the Holiday Family Reunion playlist.
\n Whether they’re the ones you’re catching up with over cocoa or the people you’re texting memes to at 2 am, friends add so much to life. Let them know just how much color and joy they bring you, and how much you appreciate them.
For the friends who are practically family, a heartfelt but casual message can show how much you value them.
“Merry Christmas! You’ve been the best part of this year. (Well, you and snacks.) Here’s to more laughs, fewer bad decisions (or maybe more!), and plenty of good times ahead.”
“Happy holidays to my ride-or-die. Thanks for always having my back and knowing exactly how to make me laugh. Hope your Christmas is as awesome as you are!”
“Merry Christmas to the friend who makes life way more fun. I couldn’t have survived this year without you — and I wouldn’t have wanted to, either!”
Even if you’re not super close, a thoughtful holiday message can let casual friends know you’re thinking of them.
“Wishing you a Merry Christmas and a New Year filled with great vibes, good people, and good times.”
Happy holidays! Hope your season is filled with just the right amount of chaos, laughs, and corny holiday sweaters.”
“Merry Christmas! Here’s hoping Santa brings you all the good stuff — and maybe a break from the holiday madness.”
The holidays are a great time to reach out to friends you don’t see as often but still care about. A message like this can help you reconnect.
“It’s been too long! I miss having your vibes in my life. Merry Christmas, and let’s make this the year we actually get to see each other.”
“Thinking of you this Christmas and all the great times we’ve shared. Hope your holidays are as fun and wonderful as you are. Let’s catch up soon!”
“Merry Christmas! Hope your holiday season is full of laughter and good memories. You’ll always hold a special place in my heart.”
“I always think of the most important people in my life at this time of year, and that includes you. Sending you lots of love and hoping your Christmas is amazing. Let’s talk soon.”
When miles separate you, a thoughtful holiday message can remind your faraway friends that you’re still connected.
“Merry Christmas from across the miles! Missing you tons and raising a glass to all the good times we’ve shared. Can’t wait to catch up soon!”
“Happy holidays to the friend who makes the distance feel smaller. Hope your Christmas is as wonderful as you are, and here’s to making new memories in the new year (even if they’re mostly virtual!)”
“Even though we’re far apart, you’re one of the best gifts in my life. Sending you love, laughter, and this cheesy holiday card.”
If humor is your friendship language, keep your message lighthearted and fun.
“Merry Christmas! May your holidays be filled with burnt cookies, questionable gift choices, and a sprinkle of family drama.”
“Happy holidays to the friend who always knows how to make me laugh — even when the eggnog is terrible and your Christmas sweater is even uglier than last year. Let’s make 2024 just as ridiculous!”
“Here’s to a Christmas that’s full of laughs and chaos — just like us! Hope your holidays are as fun as that time we [insert your funniest shared memory].”
For the coworkers who turned into your go-to people, a little festive cheer can go a long way.
“Merry Christmas to my favorite office buddy-turned-actual-friend. Thanks for making work (and life) way more fun. Hope your holidays are amazing!”
“Happy holidays! You’ve survived the year with me, so I’m pretty sure you can handle anything. Wishing you the best Christmas ever, [desk-buddy/work-spouse]!”
“Merry Christmas! I’m so glad work gave me at least one good thing this year — our friendship. Hope your holidays are full of laughter and relaxation. Here’s to more office antics in the new year!”
💙 This holiday season, learn to nurture happier and healthier relationships with Tamara Levitt’s Relationship with Others series.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/0161242a-32a6-4513-a379-952b725cbb1d/try-calm-for-free.png\"\n)
\n Love has a way of making the holidays feel even more special. Whether you’re celebrating together, apart, or just starting to connect, the right words in a Christmas message can make your special someone feel important.
Your partner is likely at the center of your holiday celebrations, and Christmas is the perfect time to remind them how much you appreciate their love and support. Here are some ideas to inspire your message.
“Merry Christmas to my partner in life (and binge-watching.) You make the holidays better — even when you eat all the sugar cookies. Here’s to another year of putting up with each other!”
“Christmas wouldn’t be the same without you — and not just because you’re the one who always untangles the lights. Love you lots.”
“You’re still the best gift in my life. Thanks for keeping me sane, laughing at my terrible jokes, and being the amazing person you are. Merry Christmas!”
If your relationship is still in its early stages, a sweet and thoughtful message can show your excitement for the journey ahead without feeling too overwhelming.
“Merry Christmas! I’m so glad you’re part of my life — even if it means pretending I’m good at wrapping presents. Here’s to many more awkward holiday traditions together!”
“Happy holidays! This Christmas, I’m grateful for lots of things — good food, good times, and most importantly, you. Thanks for being amazing and sharing a little festive fun with me.”
“Dating you has been like finding a Christmas movie that's actually good: unexpected, occasionally ridiculous, but kinda magical. Hope your holidays are just as fun as you are.”
If you and your special someone are apart for the holidays, a loving Christmas message can help close the distance so you look forward to seeing each other again soon.
“Even though we’re apart, you’re still the person I think of when I hear corny Christmas songs. Missing you tons — but at least I don’t have to share my chocolate this year. Merry Christmas!”
“Wish you were here so we could argue about whether Die Hard is a Christmas movie again. I miss you, but I’ll settle for sending all my love and saving the debate for next year! (P.S. Die Hard is not a Christmas movie.)”
“Miles apart but always close in my heart (and on my phone screen). Can’t wait to see you IRL soon. Merry Christmas!”
If you’re engaged or recently married, this Christmas marks the start of a new chapter in your journey together. Celebrate it with a message full of love and excitement for the future.
“Our first [engaged/married] Christmas is here, and honestly, I think the biggest gift is that we survived putting up the tree together! Love you, even when we don’t agree on tinsel. Merry Christmas!”
“Merry Christmas to the person who agreed to marry me — proof that miracles really do happen. Let’s make a lifetime of festive memories together!”
“One tree + two Christmas stockings + three arguments about the best way to roast potatoes = our first married Christmas! Love you anyway. Here’s to forever, babe!”
If you’re expressing your feelings to someone you care about but aren’t in a relationship with yet, keep it light while showing your affection.
“Merry Christmas! You’re on my mind this season. I hope your holidays are as fun as you are — and maybe just a little less chaotic.”
“Sending you warm holiday wishes to someone who makes life a little brighter (even from a distance)!”
“Wishing you a Christmas full of good vibes and great food. You out-twinkle my tree lights.”
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/69ee7df0-ef2b-47a0-833a-cdb9263a3372/try-calm-for-free.png\"\n)
\n Coworkers are a big part of our daily lives, so spread a little holiday cheer around the office or your virtual workspace with a card or an email. Christmas greetings are a great way to show appreciation and sprinkle in a little warmth or humor into their day.
When you’re keeping it straightforward and professional, these messages are perfect for any coworker.
“Wishing you a Merry Christmas and a happy new year! Hope you have a relaxing holiday season — you’ve earned it.”
Thank you for all your hard work this year. Wishing you a wonderful holiday season filled with joy.”
“Happy holidays! It’s been great working with you this year. I hope your Christmas is merry and bright. Here's to even more success in the new year.”
For coworkers you know well and think of as friends, a personal touch can go a long way.
“Merry Christmas! Thanks for making work so much more fun. I’m looking forward to another year of laughs and great teamwork.”
“Happy holidays to my favorite teammate! Hope your Christmas is full of good food, great company, and plenty of well-deserved relaxation.”
“Wishing you a fantastic Christmas! Thanks for making the office a better place.”
If your workmates make you laugh, try a playful holiday message.
“Merry Christmas! May your holiday season be as stress-free as a Friday afternoon meeting cancellation.”
“Happy holidays! I hope Santa brings you everything you want this year — especially a new coffee machine for the break room.”
“Merry Christmas! Thanks for surviving another year of office shenanigans with me. Here’s to ignoring all emails over the holidays!”
If your team works across the world and connects virtually, a thoughtful holiday message can remind your coworkers you’re all still a team.
“Wishing you a Merry Christmas from afar! It’s been great working together, and I hope your holidays are full of joy and relaxation. It's time to close the laptop!”
“Happy holidays to one of the best remote teammates out there! Here’s to a new year filled with fewer Zoom glitches and more virtual coffee breaks.”
If you’re writing to your boss or manager, keep it warm, but professional.
“Wishing you a Merry Christmas and a wonderful holiday season! Thank you for your support and guidance this year — I’m looking forward to another exciting year ahead.”
“Happy holidays! I hope you have a relaxing and joyful Christmas. Here’s to a successful year ahead!
“Merry Christmas! Thank you for being such an inspiring boss. Wishing you and your family a season full of love, laughter, and happiness.”
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/35995044-e7b8-42c2-b042-5f1f562f329a/try-calm-for-free.png\"\n)
\n If you want your Christmas greetings to feel more personal, think about what makes your connection with the person you're writing to feel unique.
Mention a shared memory from the year, like that hilarious inside joke from the office party, the big night out, or the epic road trip you took together.
Add a little humor or mention something that makes you both laugh, like their obsession with peppermint mochas or their questionable taste in holiday movies, to make your message stand out. Whether you’re sending a card or a text, writing something beyond “Merry Christmas!” can make it feel special.
If you’re feeling crafty, include a small photo, a doodle, or a festive sticker. These little touches can make your greeting feel more like you.
Writing a Christmas card for work doesn’t have to be stuffy and boring! Keep it polite and respectful, but friendly and positive too — and let your personality shine through. A safe approach is to express gratitude—like thanking your coworker for their teamwork, or your manager for their leadership—and add a kind wish for the holidays.
You could write: “Thank you for your support this year—it’s been a pleasure working together. Wishing you and your family a joyful and relaxing holiday season!”
If your workplace vibe is more relaxed, throw in a little humor: “Here’s to a holiday filled with good food, great company, and zero emails from me. Happy holidays!”
If your friend group loves a good laugh, let your holiday greetings reflect that. Here are some ideas to get you started. Personalize them by thinking about what always makes your friends laugh, and tie it into the holiday spirit. If you share a favorite show, movie, or meme, reference it — it’ll make your greeting feel uniquely yours.
“Merry Christmas! May your holiday be as magical as finding the last parking spot at the mall on Christmas Eve.”
“Happy holidays! Here’s to a season filled with cookies, stretchy pants, and zero awkward questions from relatives.”
“Wishing you a Christmas that’s as great as your karaoke version of ‘Jingle Bells’ — so, basically unforgettable.”
The holidays are a time for inclusivity, so tailoring your message to fit the recipient’s traditions is always a thoughtful move.
If you know they celebrate Hanukkah, say “Wishing you a bright and joyous Hanukkah!”
For friends who observe Kwanzaa, “Hope your Kwanzaa is full of light, love, and celebration!” works beautifully.
And if someone isn’t religious, a kind and simple message like “Wishing you a peaceful and joyful holiday season” hits the right note.
If you’re unsure, go with something neutral like “Happy holidays” or “Season’s greetings.”
Digital greetings don’t have to feel impersonal. Start by using the recipient’s name (no “Dear Team” unless it’s unavoidable!) and add something that’s specific to your relationship. For example, mention a funny meme they sent, a virtual coffee chat you enjoyed, or a shared win from the past year.
If it fits your vibe, add a festive emoji, a fun GIF, or a quick voice message to liven it up. Video greetings are great, too — just record yourself wishing them a happy holiday with a little personalized touch. And if you’ve got a photo of a Christmassy experience you’ve enjoyed — like ice skating, mulled wine at a Christmas market, or volunteering at your local soup kitchen, attach it with a message.
Even if it’s short, a thoughtful line or two can go a long way. After all, the effort you put in makes digital greetings just as meaningful as a handwritten note.
The best salutation matches how well you know the person. Use their name when you can. It makes the card feel personal right away.
For family and close friends, try “Dear Mom and Dad,” “To our favorite neighbors,” or “Merry Christmas, Sarah and James.”
For casual notes, “Hi Aunt Lisa” or “Hey Ben, Merry Christmas!” fits well.
For work cards, “Dear Alex” or “Hi Maya and team” keeps the tone friendly and professional.
If you’re writing to a whole household, address everyone, like “To the Garcia family.”
End with a closing line that matches the warmth of your message, then add your name. A kind sign-off can make even a short card feel personal.
For family and close friends, “Love always,” “With love,” or “Big holiday hugs” feels natural.
For casual notes, “Sending love this Christmas” or “Merry Christmas” works.
For coworkers and professional contacts, “Warm wishes,” “Best holiday wishes,” or “With appreciation” keeps things kind without getting too personal.
Keep it warm for loved ones. Keep it friendly and brief for people you don’t know well.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
You have the perfect picture, but what do you write in your holiday card? Get short and sweet Christmas greetings for family, friends, and loved ones.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nThe moment before guests arrive at your party can be a mixture of excitement and panic. The candles are lit, the food is almost ready, and you’re silently praying nothing burns. You want to create something special for your guests, but the pressure to make it perfect can turn what should be joyful into work.
Christmas parties are meant to bring people closer to enjoy the holiday season, yet they often leave hosts (and sometimes guests) feeling more frazzled than festive. Between elaborate menus, matching place settings, and endless to-do lists, it’s easy to lose sight of what matters most, which is time spent laughing, listening, and feeling genuinely connected to the people you love.
Here are some Christmas party ideas designed to bring calm, warmth, and real connection back to your gatherings. We’ll share a few stress-free ways to celebrate, so you can focus less on playing the perfect host and instead make space for the kind of memories that linger long after the decorations have come down.
\n Hosting a Christmas party sounds joyful in theory, but in practice, it often feels tense. It’s normal to have a mental checklist of what you “should” do when hosting a party, from having impressive food, sparkling decorations, and ensuring everyone has a great time. Those invisible expectations can pile up fast.
Part of the stress comes from comparison. Social media and glossy magazines make “effortless” gatherings look, well, effortless. But behind those curated scenes are catering teams, stylists, and weeks of prep, which are luxuries most people don’t have. When you try to replicate perfection while juggling work, kids, and life, joy tends to slip through the cracks.
Another culprit is over-commitment. By December, most calendars are overflowing with school concerts, work deadlines, and an abundance of family plans. By the time the party rolls around, you’re running on fumes. Even finding matching napkins can feel monumental when your energy is gone.
And then there’s the emotional side of hosting. It’s normal to want our homes, meals, and families to reflect a version of ourselves that feels “together.” But connection doesn’t come from control — it comes from authenticity. The more you chase a flawless night, the less space there is for genuine warmth and presence.
Related read: How to manage the expectations vs reality trap in 6 steps
\nWhen you think about your favorite Christmas gatherings, it’s never the matching tableware that stands out. It’s the moments that feel real, like emotional connection, laughter, and sharing special memories. Here’s what turns a simple evening into something lasting:
Presence over performance: When you stop worrying about appearances, you make room for connection. Dim the lights, play music that feels familiar, and focus on being with people, not impressing them.
Shared experience: People bond through doing, not just sitting. Decorating cookies, swapping stories, or curating a group playlist helps break the ice and invites laughter that feels unforced.
Simple structure, open energy: Plan just enough to give the night shape, then let it breathe. A loose rhythm—arrive, eat, pause, chat—creates comfort without rigidity.
Simplicity that invites participation: When guests can contribute to the party by bringing a dish, adding their favorite song to the playlist, or sharing a story, they feel invested. It shifts the mood from host and audience to a more collaborative vibe.
Care over curation: A meaningful party doesn’t come from doing more. It comes from doing less with more care and intention. When the atmosphere feels relaxed and real, people don’t just attend — they belong.
\n The best Christmas parties aren’t the ones with flawless menus or coordinated tablescapes. They’re the ones where people feel comfortable enough to laugh, linger, and genuinely connect.
These 22 simple, stress-free ideas will help you host a gathering that feels calm, cozy, and full of meaning. And the best part is that they won’t drain your time or energy.
Ask guests to bring a dish that means something to them and share the story behind it. In this way, food becomes a shared memory, and it instantly opens up conversation.
Related read: How to practice mindful cooking
Pick a single idea for the party and turn it into a theme. Perhaps it’s “Candlelight and Comfort,” “Cozy Flannel,” or even “Red and Green Everything.” A loose theme creates focus and atmosphere without requiring Pinterest-level effort. Plus, it’s a great way to spark conversation and connection.
Cook the dishes that are special to you and buy the rest. If it makes you feel better to add a personal touch to store-bought items, like warming rolls and topping with butter and herbs, or making homemade whipped cream for already-baked pie, go that route. No one will know (or care) where it came from.
Instead of opting for a sit-down meal, which can feel formal, try a more casual approach. You could set food out buffet-style and let people eat as they’re hungry, which can keep conversation flowing. Or serve a seated meal family-style so folks get to know each other while passing dishes around.
Fairy lights, candles, or a soft lamp in the corner of your hosting space instantly make your home feel more inviting. Low light hides clutter, calms energy, and adds warmth without costing a cent. Plus, twinkle lights in soft red, green, or white add to the holiday atmosphere.
To reduce overwhelm and keep you from playing bartender all night, consider serving wine and beer as your only alcoholic options. Or if mixology is a passion, offer one signature cocktail and one mocktail.
Make it even easier on yourself by pre-mixing them so they’re batched and ready to drink. Feel free to also include plenty of water, like still and sparkling. You can even toss in some cranberries and citrus to make it festive or quickly warm some cider on the stove.
If you’re operating with limited space, or just want to make your home more comfortable for your guests, feel empowered to rearrange! Move chairs and tables to create cozy clusters where people can chat easily or toss some larger pillows or cushions on the floor for even more seating. Comfort matters more than matching furniture.
If someone asks what they can bring or how they can help, feel free to delegate. Ask guests to help with music, drinks, or clean-up. When people share small roles, they feel more connected. And you’re not stuck running the show alone.
\nBefore buying new decor, take inventory of what you already have on hand. A bowl of ornaments that don’t fit onto the tree, a sprig of rosemary in a cocktail, or a few tea lights placed throughout your home can make the space feel intentional and curated based on your personality instead of the latest trends.
Before guests arrive, take a minute for yourself. Pause for one deep breath, light a candle, or play a calming song that puts you in the headspace to host and have fun. A mindful moment centers you before the night begins and sets the tone for everyone who walks in.
💙 Need some inspiration? Try the Pause to Breathe guided meditation on the Calm app.
Invite each guest to add one song to a collaborative playlist, or bring a record to play if you’re a vinyl-lover. Play it during the night and see who can guess who picked or brought what.
It’s an easy icebreaker that feels effortless and allows for each guest’s personality to shine through.
Related read: 15 ways music can make you feel better in mind and body
\n Before dessert or during a lull, invite people to share one thing they’re thankful for. This could be something as simple as getting an extra hour of sleep that morning or something more thoughtful like having the opportunity to come together as friends. Keep it optional and lighthearted so no one feels obligated. — it’s about connection, not ceremony.
💙 Need motivation? Press play on our 7 Days of Gratitude series found on the Calm app.
Provide slips of paper and a jar for guests to write down a highlight from the past year or a wish for the next. If guests are comfortable, you could even read a few aloud to end the night on a warm note.
Skip formal dessert and go interactive instead. Decorate cookies, set out a hot cocoa bar, or make s’mores by the fireplace or fire pit if it’s safe. Regardless of age, most people can’t pass up the opportunity to channel their inner child and roast marshmallows or decorate cookies for Santa.
Scatter small cards around your place with pre-written prompts on them. Some favorites to include might be “a tradition you secretly love” or “a funny holiday memory.” They keep conversation flowing naturally and can come in handy if the conversation lulls or your guests meet someone new for the first time.
Depending on the group of people at your gathering, fun games could be a great way to get everyone mixing and mingling. You can play trivia with a holiday twist or something collaborative like charades. Keep it short and silly and have fun with it.
Related read: How to have fun without alcohol? Try these 24 activities
\nIf your party is family-friendly and there are children around, include them by giving them a task. Think passing out napkins, greeting guests, or taking Polaroid pictures. When they have a role, they feel involved (and less likely to throw a tantrum from feeling ignored).
Ask an older guest to share their favorite holiday memory or a tradition they took part in when they were younger. Then, ask the younger ones to teach a new tradition or share their current favorite holiday song or movie. It creates an easy bridge between ages, plus introduces new ideas for ways to enjoy the holiday with all in attendance.
You don’t need props and fancy backdrops to make a photo-worthy spot in your home. Just find an area with good lighting, add in some holiday lights and decor, and encourage guests to take real, candid photos. You can even create a shared album on your phone for guests to upload their snaps from the evening.
If the weather allows, take a short stroll after dinner or dessert to see neighborhood lights or get fresh air together. Movement naturally deepens conversation, plus it’s good for your overall health and mood too. A quick walk can be a nice pause in between dinner and dessert.
As the night winds down, offer tea, cocoa, or a final toast and thank everyone for being there. A soft ending helps everyone leave on a high, calm note and also gives you control over when the festivities end, so you can get the rest you need.
Plus, it’s an opportunity to express your gratitude for the people in your life and having the opportunity to celebrate with them.
If you feel like it, sending your guests home with a memento from the evening is always a nice touch. A Polaroid photo, a handwritten note, or even the shared playlist link from the evening are great options. That said, if you don’t have the bandwidth, sending guests home with a hug and warm smile is enough.
\n Focus on simplicity and togetherness rather than schedule or spectacle. A cozy potluck, a movie night with homemade popcorn, or a cookie-decorating afternoon can all bring people together without overwhelm.
Keep the menu short—one main, one side, one dessert—and let everyone contribute something small. If you have kids around, give them a role like handing out napkins or playing “official photographer.” It helps them feel included and keeps things moving naturally.
Meaning happens in the pauses. If it feels natural, carve out one quiet, intentional moment during your party—before dessert, after dinner, or even at the start—where you invite gratitude or reflection.
You might light a candle and share something you’re thankful for, or go around the room asking guests to recall a small win from the past year. You don’t need to make it formal — it’s the presence, not the presentation, that creates depth.
Anything that lets guests share stories or laughter will do it. Create a shared playlist before the party, start a “memory jar” for guests to jot notes in, or do a quick game like “two holiday truths and a lie.” Even casual moments like decorating cookies or making a cocoa bar invite collaboration and connection without pressure.
Start with the feeling you want, not the menu you think you should have. Choose one main dish that feels easy for you and complement it with a few simple sides. You can even skip appetizers altogether and start with drinks and conversation. Lower the lights, put on background music, and use what you already own for décor.
Mindful games are ones that invite more connection than competition. Try “Holiday Bingo” with personal prompts (like “laughed until I cried this year” or “tried something new”), or “Story Circle,” where everyone adds one line to a made-up holiday tale.
You could also play “Name That Nostalgic Song,” using your shared playlist. Keep it loose, short, and optional, as these games work best when they feel like play, not obligation.
Good conversation often needs a nudge. Place a few prompt cards on the table or near drinks with gentle questions: “What’s something you’re proud of from this year?” or “A small joy you’ve discovered recently?”
Also, design the space so guests can naturally break into smaller clusters — people connect more easily in groups of three or four than in one big circle. And don’t overfill the schedule; leave time for quiet, organic conversations.
Try something that creates shared laughter or purpose. You could do a homemade ornament exchange (everyone brings one they made or personalized), a “Secret Compliment Santa” where guests anonymously write kind notes to others, or a group playlist game. Even a simple group walk after dinner or a mini “holiday photo scavenger hunt” keeps people interacting without stress.
Mindfulness isn’t about meditating in silence but about being present for the moments that matter. Before guests arrive, take a breath and remind yourself that this is about connection, not just the photo ops.
Throughout the night, slow down enough to notice the small things, like the sound of laughter, the warmth in the room, or the smell of something delicious. Those moments ground you, and guests pick up on that calm energy. A mindful host creates a mindful space.
Lean into creativity over expense. Use natural elements like branches, pinecones, citrus, or candles to decorate. Borrow serving ware instead of buying new, and plan a potluck-style menu where everyone contributes something.
Free activities like music sharing, memory jars, or story games create connection at no cost. The less you spend trying to impress, the more space you leave for what feels genuine.
Plan less, delegate more, and give yourself permission to step away from the kitchen. The most relaxed hosts are the ones who sit down, eat with their guests, and laugh mid-conversation.
Assign cleanup to a few willing hands or leave dishes for the next day. You deserve to experience the joy you’re creating — not just facilitate it.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Want to bond more with your loved ones this holiday season? Discover 22 cozy Christmas party ideas that bring calm, joy, and connection — without any of the stress.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nThe busyness of life can leave you feeling tense from head to toe — jaw clenched, chest tight, stomach in knots, shoulders up to your ears. For many of us, stress creeps up slowly, settling into your body even after your mind has moved on, until tension starts to feel normal.
Somatic therapy works with the mind-body connection directly. It's a body-based approach, most often used to work through chronic stress, anxiety, and trauma. The idea is that tuning into physical sensations can help you process what your mind and body have been holding onto.
Ahead, we’ll break down what somatic therapy involves, what the evidence supports, and a few gentle practices to start noticing what your body’s been carrying.
\n In somatic therapy, a therapist helps you become aware of physical sensations like tension, breathing, posture, and restlessness. This is often called a \"bottom-up\" approach. It starts with the body and works toward the mind. Traditional talk therapy tends to move “top-down,” from thoughts toward feelings.
Somatic Experiencing, developed by Peter Levine, is the most studied approach. Others include sensorimotor psychotherapy, which blends talk therapy with movement, and body-focused techniques that are integrated into broader trauma treatment.
Note: Some of the theories behind somatic therapy remain scientifically debated. Polyvagal theory, often used to explain why the nervous system gets \"stuck\" in a stress state, has been challenged by researchers who argue the evidence doesn’t support its core physiological claims.
In a session, a therapist might open the conversation by asking what you notice physically as feelings and memories come up. For example, if a hard memory makes your chest tighten, they may guide you to gently stay with that sensation, rather than pushing through or ignoring it.
They may draw on a range of tools: breathing exercises, grounding techniques, gentle movement, and sensation tracking. The aim is to help your body and mind feel safe enough to process difficult experiences at a manageable pace.
Related read: What is holistic therapy (and how can it benefit you)?
\n Somatic therapy is most established as a support for trauma, though it may also be worth exploring if:
you feel stuck in traditional talk therapy
stress tends to show up physically for you
you prefer an approach that involves movement and physical awareness
If you're working through trauma, it’s especially worth finding a licensed professional trained in a somatic approach. This process can bring up intense feelings, and they can help you move at a comfortable pace.
Somatic therapy isn't a fit for everyone, and it’s not a substitute for other evidence-based treatments when those are recommended.
The research here is early but promising. Most studies are small, and somatic therapy hasn't been tested as thoroughly as treatments such as cognitive behavioral therapy (CBT). Here's what the current evidence points to.
1. It may reduce PTSD symptoms: The first randomized controlled trial of Somatic Experiencing found meaningful drops in post-traumatic symptoms and depression in people with PTSD. While the results were positive, researchers noted more study is needed.
2. It may help when talk therapy isn’t working: Some people find it hard to put their trauma into words or haven’t felt any relief from talking about it. A body-based approach offers another path to processing trauma.
3. It may support people with both pain and trauma: One trial looked at a brief Somatic Experiencing intervention for chronic low back pain and PTSD. It found reduced trauma symptoms and less fear of movement, though the overall effect was modest.
4. It can ease the physical side of stress: Stress and anxiety often show up as muscle tension, shallow breathing, or a racing heart. Somatic work targets these physical patterns.
5. It may build body awareness over time: Learning to pick up on early signs of stress, like restlessness or a churning stomach, can help you catch stress before it builds up.
\n The research above looked at somatic therapy involving trained professionals. These practices below can be done on your own as a complement to everyday self-care — not a trauma treatment. If any of this brings up feelings of distress, it may be useful to reach out to a professional.
A body scan is a mindfulness practice and a foundational way to build physical awareness. You move your attention slowly through your body, noticing where you're holding tension without trying to fix it.
Over time, this makes it easier to recognize tension early, so a tight jaw or clenched shoulders doesn’t turn into a headache or a bad night's sleep.
Try: Sitting or lying down and shifting your focus from your toes to the top of your head, pausing at each area for a breath or two. If you notice tightness, acknowledge it and keep going.
💙 Dive into this Body Scan Meditation on the Calm app.
Tune into your senses to pull your attention back to the present. When your mind races ahead to what might go wrong, or loops back to replay something you said or did, observing what's around you gives it something tangible to hold onto. This works well before a stressful conversation or any time your thoughts start swirling.
Try: Naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Take your time to really notice each one. If a sense isn’t accessible to you, swap in something else to focus on, like your breath.
💙 For a guided sensory experience, listen to Tune Into the Senses on Calm.
Slowing your breath tells your nervous system it’s safe to relax. It’s one of the quickest ways to ease a stressful moment, and you can do it anywhere.
Try: Breathing in for a count of four, then out for six. Start with a few rounds, and repeat until you feel settled.
💙 Take a Pause to Breathe on Calm.
When you’re restless, movement can help you release that energy — in whatever way is comfortable and available to you.
Try: Rolling your shoulders, shaking out your hands, stretching your neck, or gently tensing and releasing different muscle groups for a minute.
Related read: What is progressive muscle relaxation (and how to practice it)
When you name a physical sensation, it turns a vague sense of unease into something concrete: tightness in your chest, buzzing in your hands, a knot in your stomach. That specificity alone can make it feel less overwhelming.
Try: When a strong emotion shows up, pausing and locating it in your body. Just noticing it is often enough to feel more in control.
💙 Practice this skill with Calm’s Labeling meditation.
\n Somatic therapy works by helping you become aware of and gently process physical sensations linked to trauma.
Instead of only talking through what happened, a trained therapist guides you to track what's happening in your body, pausing whenever a feeling becomes too intense. Research on this approach for PTSD is still early, but the results so far are encouraging.
A body scan is a common example of a somatic practice. You slowly move your attention through your body, checking in on where you’re holding tightness.
Other examples include grounding yourself using your five senses, slowing your breath, and gently moving by either stretching or shaking out your limbs.
When you're stressed, your nervous system reacts as if you're facing a threat, releasing hormones like cortisol and adrenaline and priming your body for action.
Normally, your body relaxes once the moment passes. But ongoing stress can keep those patterns switched on, which is why tension, headaches, or sleep issues can stick around.
Somatic practices, including body scans, grounding, and slow breathing, are safe to try on your own — especially if you don't have a significant trauma history.
If you do have a trauma history, it may be worth exploring deeper body-based work with a therapist instead, since it can bring up strong feelings you may want support to work through.
Somatic therapy provides another way to work through stress or difficult experiences by connecting how you feel physically to how you feel emotionally.
This can be especially useful if talking through things hasn't brought relief, or if certain emotions are hard to put into words. Over time, tuning into your body can also help you catch stress before it accumulates.
EMDR (eye movement desensitization and reprocessing) and somatic therapy are related, but different. EMDR uses guided eye movements or other rhythmic stimulation while you recall a difficult memory, so the memory feels less distressing to recall. Somatic therapy focuses on observing and working with physical sensations as they come up.
EMDR has a larger research base and appears in more clinical guidelines, while the evidence for somatic therapy is still developing. Some therapists draw on both.
Read more: Can EMDR help you better manage your PTSD? 6 things to consider
The main criticism of somatic therapy is that the research is still limited. Some of its underlying theories, such as the polyvagal theory or the idea that trauma is stored in the body, are also scientifically contested. Critics argue that body-based approaches are sometimes marketed as more proven than the evidence supports.
The timeline for somatic therapy depends on what you’re working through. Research trials have generally used treatment courses of several months.
If you're working on everyday stress, you may notice a shift in how you handle pressure fairly quickly, while deeper trauma work usually takes longer. A good therapist will check in on your progress along the way.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Stress lives in your body, not just your mind. Discover what somatic therapy is, how it works, and 5 body-based exercises to release tension and feel better.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nYou're turning another year older, and instead of wanting to celebrate, you feel like canceling everything. Happy birthday texts are piling up, your friend bought a cake, yet somehow nothing is helping.
If you’re feeling sad, flat, or anxious—or you can’t stop overthinking—you might have the birthday blues. And it's a lot more common than the cake-and-confetti version of this day makes it seem.
Here’s everything you need to know about birthday blues, and some tips to make your day feel lighter.
\n The birthday blues are a dip in mood that some people experience around their birthday. They can show up as sadness, irritability, anxiety, low energy, or just feeling “off.” And they can happen in the days leading up to your birthday, on the day itself, or both.
This isn't a recognized diagnosis in the DSM-5 (the diagnostic manual used by mental health professionals), and there's no direct research on the subject. But clinicians notice common birthday blues patterns, such as unmet expectations, time pressure, social comparison, and grief.
Birthday blues tend to be short-lived. They come up around your birthday, and typically ease off within a few days. Birthday depression is more pronounced: persistent low mood, trouble functioning in your day to day, or distress that lingers well beyond your birthday.
Neither is a formal clinical diagnosis. But if what you're feeling lasts longer than two weeks, or feels heavier than you'd expect from a birthday, it’s worth talking to a doctor or mental health professional. It could be a sign of depression or an adjustment disorder (an intense stress reaction to a specific event). Both of these conditions respond well to treatment.
You may be feeling birthday blues due to personal, cultural, or situational factors (often a mix).
Birthdays can invite comparison: Another year passing naturally makes you want to take stock. How am I doing? Where did I think I'd be by now? Evidence shows that comparing yourself upward—measuring your life against people who seem ahead—tends to produce feelings of shame, envy, and lower mood.
Unmet expectations can sting: When your social media feed constantly shows you big celebrations and birthday shoutouts, it can raise expectations for what your own birthday should look like. If your day doesn’t match that, it can leave you feeling disappointed, even if nothing went wrong.
Grief and memory can surface: Your birthday can remind you of something you’ve lost: a parent who always called, a relationship that ended, a version of life that didn't work out as planned. There’s research on this too — it's sometimes called an anniversary reaction, when a specific date stirs up old emotions.
Aging can feel like pressure: Each birthday can remind you that you’re getting older. It can also bring up fears about health, identity, or what comes next. Those fears tend to weigh heavier as milestone birthdays come around (like turning 30, 40, 50).
Change in routine can throw you off: Anxiety may spike when your day feels different. The extra attention and the pressure to make the day special can feel overwhelming, especially if being in the spotlight isn’t your thing.
\n If you’re feeling down on your birthday, there’s no need to force a good time. These tips are just here to help you feel a little steadier. The first few are for preparing before the day arrives, and the rest are for the day itself, whenever you need them.
A lot of birthday stress comes from your expectations leading up to the day. Take a moment to think about how you’d like to mark the occasion, rather than what you think a birthday's “supposed” to look like. Maybe you prefer a low-key day at home over a grand celebration. There’s no blueprint, only what works for you.
💙 Let go of what the day should look like with Christine Hassler’s Managing Expectations on Calm.
Now that you've thought about what you truly want, turn it into a plan that excites you. It could be exploring a new neighborhood, watching a film you’ve been curious about, or spending a quiet afternoon with people you love.
Need inspiration? Browse these mindful bucket list ideas.
The birthday blues often come with confusion about why you're feeling this way in the first place. Once you can name the specific emotion—for example, \"I'm feeling lonely\" or \"I'm anxious about getting older\"—you can start to process it.
You don't have to try to stop the emotion or talk yourself out of it. Give yourself room to feel what you feel, without adding self-criticism on top. Treat yourself the way you'd treat a friend going through the same situation.
Name and explore your emotions with our Feelings Wheel.
\n When hard feelings show up, your instinct may be to push them away or fixate on them. Mindfulness offers a third option: just notice what's there, without judgment. Even a few minutes of focused breathing can steady your mind, which helps interrupt the overthinking loop before it takes over.
Try: Sitting comfortably, closing your eyes, and taking three slow breaths. With each exhale, tune into how you're feeling.
💙 Take a Pause to Breathe with Prof. Megan Reitz on Calm.
If you're already feeling on edge, it does you no favors to repeatedly check who's wished you happy birthday or compare your day to everyone else’s highlights. There’s nothing wrong with stepping away from social media for the day if that’s what you need.
You don't have to explain your birthday blues if you don’t want to. But being around someone you feel comfortable with can be better than sitting with it alone. Grab a coffee, take a walk, or just call them up if you’d prefer.
If reaching out feels hard, here are 7 tips to ask for help when you need it.
You don’t need an elaborate plan. Do whatever you’re in the mood for, whether that’s a warm bath, a good book, or a comfort meal. Celebrating the day in a way that’s kind to yourself can change what a birthday means to you.
💙 Honor the day with a Self-Nurturing meditation on Calm.
\n Birthday blues are more common than you may think. While they aren’t a formally diagnosed condition, the feelings behind the birthday blues—comparing yourself to others, unmet expectations, grief—are pretty universal human experiences. So if you're feeling this way, you're far from alone.
Sadness doesn't always have an obvious cause. Your birthday marks another year passing, which can stir up feelings that have been sitting in the back of your mind. You don't need a specific reason for that to be valid.
Birthday blues are temporary and related to the day itself, while depression is a persistent condition that affects your daily life. If your low mood is sticking around well past your birthday, it's worth checking in with a doctor or therapist.
You don't have to cancel your birthday plans or push through the whole thing. Figure out which parts of the day feel manageable and which don't, and give yourself permission to step away early.
If you can, let someone you trust know how you're feeling beforehand, and remember that you don’t owe anyone a performance.
Social media can make birthday blues harder to shake, especially when you compare your day to everyone else's curated posts or keep track of who has (and hasn't) wished you a happy birthday. Stepping back for the day may be a good choice to protect your mood.
Birthday blues don’t necessarily get worse with age, but milestone birthdays tend to bring more reflection. Research shows that entering a new decade can prompt you to take stock of your life. That kind of check-in can feel uncomfortable, especially if you’re not where you expected to be.
Crying on your birthday is completely normal, and it’s usually your body’s way of working through big emotions — whether that's grief, exhaustion, relief, or just the weight of a special day. It doesn't mean anything is wrong, and it doesn't need to be justified.
If low mood around your birthday lasts more than two weeks, or comes with changes like appetite loss, trouble sleeping, or withdrawing from things you enjoy, consider reaching out to a doctor or mental health professional.
Birthday depression is treatable, and support is available. If you're having thoughts of harming yourself, please go to your nearest emergency room or contact a crisis line:
In the US, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line) for free, 24/7 support.
Outside the US, findahelpline.com can help you find a local crisis line.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
If your birthday brings dread instead of excitement, you may have the birthday blues. Here’s why it happens, and 7 gentle ways to feel better.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nDuring the winter months, evenings rush in earlier, the sun rises later, and if you’re in the northern hemisphere, winter days can become a blur of holiday celebrations and unending to-do lists. For many, this stretch of darkness may bring fatigue, seasonal depression, or a longing to just curl up on the couch until spring arrives. For others, this season brings a type of relief as the extra darkness can give a rare permission to pause and relax.
In that way, the winter solstice—the longest night of the year—marks a time of peak rest. And if you enjoy the cozy, restful vibes, you might opt to honor this time with a winter solstice celebration. Rooted in centuries of ritual and reflection, this time can be an opportunity to honor both the quiet darkness and the slow season. And instead of rushing toward resolutions or year-end checklists, the solstice presents a chance to set a different kind of goal — one that encourages slowing down, breathing, and staying in the moment.
However you honor it, a mindful winter solstice celebration is meant to be about intention and a way to reconnect with your own internal rhythm before stepping into the next chapter. Let’s explore how to plan a mindful winter solstice celebration that can be enjoyed with a group or even by yourself.
\n The winter solstice marks the exact moment when the hemisphere tilts farthest from the sun, creating the shortest day and longest night of the year. In the Northern Hemisphere, this falls on Dec. 21, while in the Southern Hemisphere, it occurs on June 20. It’s a natural point in the year to stop and pause as the light begins its slow return.
People have honored this shift for thousands of years. Ancient sites like Stonehenge in England and Newgrange in Ireland were built to align with the solstice sunrise, capturing the first light after the longest night. Across various cultures, it’s seen as a time to gather with loved ones around a bonfire, share food, and acknowledge the natural rhythms of the environment.
At its core, the winter solstice celebration has always been about connection to nature, to community, and to something larger than ourselves. In early societies, these gatherings were cornerstones of their culture. Bonfires, feasts, and shared stories offered time for connection, nourishment, and reassurance that the light would soon return.
That impulse to gather and celebrate hasn’t disappeared over the years, even if our celebrations may have evolved since then. While we may not rely on firelight for survival, we still crave the comfort of togetherness, especially during dark or busy seasons of life.
Solstice celebrations today reflect that same human need for connection and meaning. Lighting a candle at dinner, cooking a slow and intentional meal with loved ones, or simply turning off the screens and noticing the quiet of the night.
\n Psychologically, darkness invites stillness and self-awareness. It gives permission to stop striving and start listening to your own rhythms.
When nights stretch long and energy dips low, it’s natural to turn inward. The winter solstice offers space for reflection — to consider what no longer serves you, what you’re grateful for, and what you’re aiming for in the next season.
Many people mark the solstice by journaling, lighting candles for loved ones, or simply sitting in stillness. Some meditate. Some dance. Some opt for larger gatherings while others prefer alone time.
By acknowledging both the light and dark—within ourselves and in the world—we practice balance. And, in doing so, we prepare ourselves for whatever kind of light comes next.
For many people, the spiritual meaning of the winter solstice is rebirth. The longest night is a turning point, and the days begin to grow longer. Many traditions see that shift as a symbol for life itself: an ending makes room for a new start.
Cultures around the world tell this story in their own ways. Yule traditions in Northern Europe welcomed the sun's return with fire and evergreens. In China, the Dongzhi festival marks the time when yang, the bright and active force in Chinese philosophy, begins to grow again. Families in Iran stay up through Yalda night, reading poetry and eating pomegranates until the sun comes back.
You don't need to follow any one tradition to feel this meaning. A few minutes in a dimly lit room, thinking about what you hope will grow in the next season, can be a spiritual practice on its own.
\n A winter solstice celebration doesn’t need to be complicated or mystical. What matters most is the intention to pause, acknowledge where you are, and what you’re bringing into your life with the return of the light.
Whether you spend the evening alone, with close friends, or surrounded by family, these rituals offer simple yet meaningful ways to mark the turning of the season.
Lighting candles is one of the oldest ways to honor the solstice, symbolizing hope and the slow return of sunlight. You can make this ritual as simple or symbolic as you like.
If you’re alone, light one candle in a quiet room and take a few deep breaths. As you watch the flame, reflect on what the light represents for you this year. Is it gratitude? Resilience? The will to keep going?
If you’re gathering with others, invite each person to light their own candle and share one thing they’re thankful for. Turn off overhead lights, let the room glow softly, and notice how warmth builds both from the flames and from the presence of others.
Related read: Candle meditation: a step-by-step guide to practice at home
Storytelling has always been a way to pass through the darker times together. It connects people of all backgrounds and ages, offers perspective, and helps us feel seen and heard.
Around a dinner table or fireplace, take turns sharing one memory from the past year or season that felt meaningful or unexpected. It could be a moment of joy, a challenge that you overcame, or something small that shifted your outlook on life.
For a solo version of this exercise, record a voice note or write a letter to yourself about what you’ve learned this year. Maybe you’ll reread it next solstice to see what’s evolved.
The solstice is often seen as a time to release what no longer serves us, from habits to expectations or even emotional clutter that weighs us down. Writing can be a powerful way to do this.
Start by journaling freely about what you’d like to leave behind as the season begins. Then, if it feels right, tear the page as a symbolic act of release. If that feels too ceremonial for you or you’re uncomfortable with the idea, simply close your notebook and take a slow breath to mark the letting go.
\n Food is a universal language of celebration and togetherness. A solstice feast doesn’t need to be expensive or intricate, because this celebration is about nourishment, not presentation.
Cook something warm and hearty like a soup, roasted vegetables, bread, or anything that brings comfort. Make a table centerpiece with candlelight or a lantern to amp up the cozy vibe. If you’re sharing the meal with others, invite everyone to bring one dish that reminds them of home or brings them comfort.
If you’re celebrating alone, turn it into a sensory ritual by playing soft music, eating slowly and mindfully, and savoring the act of caring for yourself through food and nourishment. It’s a reminder that sustenance—both literal and emotional—comes from simple acts practiced with intention.
Related read: How to practice mindful cooking
Instead of resolutions, which can feel rigid or pressured, set intentions that speak to how you want to feel or move through the year ahead. Or you can reflect on all that you did that felt like enough.
Maybe you choose to reflect on these intentions or actions by candlelight after your meal, using the quiet of the night to imagine how you want those qualities to take root in your life moving forward.
💙 Need help? Join Jay Shetty in this guided meditation on the Calm app about The Power of Reflection.
Connecting with nature during the solstice can deepen your sense of presence and connection to the world around you. Even just a few minutes outdoors can be grounding.
Bundle up and step outside after sunset. Look at the sky and notice the stars, the clouds, or the soft glow of the streetlights, and make a note of how still the world around you feels. Maybe you take a short walk, breathe the fresh air, or simply stand still for a moment.
This practice of stepping outside and noticing the world around you reconnects you with something larger than yourself, which can act as a powerful reminder that even in darkness, there is movement and renewal.
You don’t need to be spiritual to create a small space for gratitude or even to practice it. Gather a few meaningful objects, like candles, flowers, photos, stones, or handwritten notes from loved ones and arrange them in a simple display on your kitchen counter or even your nightstand.
Each item can represent something you’re grateful for or want to honor. You can keep the altar up for a few days or take it down after the solstice as a symbolic release.
The act of intentionally creating a gratitude space or practice during a dark season can help anchor your attention and restore a sense of calm.
Related read: 8 gratitude exercises to cultivate a more grateful mindset
💙 Bring the gratitude into your bedtime routine during this Unwind with Gratitude meditation in the Calm app.
\n The winter solstice celebrates the shortest day and longest night of the year, marking the turning point toward longer, lighter days.
It’s both an astronomical and symbolic event — a time to recognize the balance between darkness and light and rest and renewal. Across cultures, people have used this moment to honor the cycles of nature and to remind themselves that even the coldest, darkest season carries the promise of light.
Whether you mark it with candlelight, reflection, or a shared meal, the winter solstice is a celebration of hope, endurance, and the quiet strength it takes to move through winter and trust in what comes next.
Mindful intention-setting focuses on how you want to feel or live, not on fixed goals or resolutions.
You might begin by journaling about what brought you peace or growth this year, then write down one or two themes you’d like to carry forward using words like balance, connection, or clarity. Light a candle as you reflect, or keep those words somewhere visible as a reminder.
Intentions are most powerful when they’re simple, personal, and realistic. The solstice is an ideal time to plant them, knowing the light will grow day by day. If it feels like too much to think of more goals, try reflecting on what you’ve already achieved that you’re proud of.
Yes, some of the most meaningful solstice rituals are done solo. If you’re craving solitude, think of the solstice as a built-in permission slip to pause. You could spend the evening journaling, cooking a favorite meal, lighting a single candle, or taking a slow walk under the night sky.
Being alone doesn’t mean being disconnected. It’s a way to reconnect with yourself before the year begins again. The solstice reminds us that stillness is a fertile space for renewal.
Yes. In the Southern Hemisphere, the winter solstice occurs around June 20-21, marking the point in the year when those regions experience their shortest day and longest night.
The meaning of the celebration remains the same: reflection, gratitude, and renewal. While the timing differs, people everywhere can honor the solstice as a moment to slow down, take stock of their lives, and reconnect with the cycles of light and rest that shape us all.
Modern winter solstice celebrations often blend ancient symbolism with everyday mindfulness. There’s no right or wrong way to celebrate. What matters is that it feels authentic and grounding.
Try these rituals:
Host a candlelit dinner with friends or family
Take part in a lantern walk or nighttime hike
Share gratitude notes or intentions for the coming year
Spend the evening offline, reading or listening to music
Decorate your space with natural elements like pine, citrus, cinnamon, or florals
Absolutely, and many children love the sense of wonder that comes during this time.
You could make paper lanterns together, bake something seasonal, or go outside to look for stars. You might talk about what it means for the days to grow longer and ask what they’re grateful for.
Solstice rituals can help kids understand nature’s cycles and develop gratitude in a way that feels tangible, simple, and joyful.
Related read: 61 fun and simple mindfulness activities for kids to enjoy
Reflection during the solstice mirrors the natural rhythm of rest before renewal.
It’s a moment to look back with honesty and gentleness — to acknowledge what was hard, what brought meaning, and what you want to nurture going forward. In a culture that often pushes constant motion, this quiet reflection is an act of balance.
Taking time to reflect helps you close one chapter and step into the next with clarity, not pressure.
Yes, the winter solstice marks the day when the earth tilts farthest from the sun. In the Northern Hemisphere, this falls on December 21st. In the Southern Hemisphere, this falls on or around June 21st.
After the solstice, daylight gradually increases. This subtle shift reminds us that change doesn’t happen all at once. It begins quietly, almost imperceptibly, and builds with time.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
The winter solstice is a great time to reflect and set intentions. Learn what this celebration is all about, and 7 rituals to spark gratitude and welcome the return of light.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nEvery year on November 19, International Men's Day gives the world a chance to pause and think about the issues, challenges, and contributions of men everywhere. It's a global observance that reminds us that men's well-being affects the health and harmony of families, communities, and society as a whole.
Struggles with mental health, suicidal thoughts, and the pressure to conform to narrow ideas of masculinity can leave many men feeling alone and unsure where to turn, which can ripple out into their relationships and physical health too. It's a cycle that needs to change.
Together, we can support the men in our lives—our fathers and father-figures, grandfathers, brothers, partners, friends, sons, and colleagues—by taking action. Below, you'll find what International Men's Day means, why November 19 was chosen, and practical, mindful ways to honor it.
\n International Men’s Day (IMD) is observed every year on November 19th. This is a day to celebrate men’s positive contributions, while also honoring the tough issues that they face. It’s a time to have open conversations about what masculinity really is, advocate for healthier expressions of what it means to “be a man,” and highlight the positive male role models in our lives.
IMD also complements other important awareness days like International Women’s Day (IWD) in March and Men’s Health Month in June.
The idea of celebrating International Men’s Day dates back to the 1960s, but it wasn’t until 1999 that the day was officially recognized. Dr. Jerome Teelucksingh, a lecturer from Trinidad and Tobago who founded the day, chose November 19 to honor his father’s birthday, who he looked up to for his kindness, resilience, and positive influence.
Since then, the movement has grown, with events now taking place in over 80 countries. While the focus varies from region to region, the overarching goal is to address men’s challenges with togetherness and mutual understanding.
\n The objectives of International Men’s Day are different depending on your country and culture. There are so many diverse experiences of men across the world and this day aims to celebrate that by encouraging a more inclusive, understanding, and compassionate world.
In all of these communities, the goal is to address the challenges men face in their daily lives. To break it down even further, though, here are six typical key objectives that IMD tries to encourage:
Promote positive male role models: This day aims to celebrate the everyday men who inspire and lead by example.
Celebrate men’s contributions: Men impact communities, families, and the workplace, and this day is a chance to recognize those contributions.
Highlight men’s health: Raising awareness about men’s mental health, physical health, and mental well-being is a key part of celebrating this holiday.
Address discrimination against men: Men face inequality in areas like social services, the law, and overall attitudes and expectations. And this day aims to highlight some of these inequalities.
Improve gender relations: Mutual respect, collaboration, and equality between all genders are among IMD’s main objectives.
Create a safer, better world: Men deserve to live safely and reach their potential by being the fullest versions of themselves. And this holiday helps to remind everyone of that.
\n International Men’s Day is a great opportunity to honor the men in our lives, and raise awareness about the issues they might face. Here are six mindful and meaningful ways to celebrate and show your support:
Many men feel pressure to shove their emotions down, so creating a safe space for them to share their thoughts and feelings without judgment can be really meaningful. You might go for a walk or ask them to coffee and simply ask, “How are you really feeling?”
If your talk turns to difficult topics and they shut it down — that’s okay. They might not be ready to go there yet. Instead, try gently encouraging them to talk to another loved one like a friend or a family member or just let them know you're available if they do want to talk.
International Men’s Day is a perfect time to remind the men in your life that they need to put themselves first sometimes.
If self-care is new for them, try planning a shared activity, like going to a yoga class together or simply taking a moment to breathe deeply and practice mindfulness. (And if looking inward is really hard for them, here are 20+ self-care practices to get started.) You might even give them a journal as a tool to self-reflect.
💙 Listen to our Radical Self Care series with Lama Rod Owens if the man in your life needs a little push to take care of themselves.
Mark International Men’s Day by contributing to organizations that focus on men’s health. You might volunteer your time, share their message on social media, or donate money to their cause if you’re able. You might consider causes that focus on:
Mental health and suicide prevention: Movember or HeadsUpGuys help reduce the stigma around mental health.
Prostate and testicular cancer research: These common cancers affect men, and increased awareness can save lives.
Homelessness and addiction support: Men often represent a significant portion of the homeless population, and are more likely to struggle with addiction too.
\n Let the men in your life know how much they mean to you. This can really help show them that you care and make them feel less alone.
While a card is nice, it’s probably unnecessary. Just pull them aside (or send them a text) to say you care.
💙 Listen to the Daily Jay’s Broaden Your Gratitude to help get you feel into all you’re grateful for around the men in your life.
Sometimes, it can mean more to just be together. Organize a friendly game of soccer or any sport that you know the man in your life likes to play. Or keep it more lowkey and invite a group over to your place to have pizza, unwind, and watch a movie.
One way you can really make a difference is to use your voice to let people know what International Men’s Day is actually about. You also could take this day to publicly shout out a specific man you know who has really made a positive impact in your life.
If social media isn’t your thing, maybe consider talking to your boss or school to see if they would recognize the day with an event, workshops, or even a talk.
\n If you want to honor International Men’s Day, an easy way to do it is by posting about it on your social media or by sharing gratitude for your loved ones in person.
But if you’re looking to raise awareness specifically in the workplace, consider hosting workshops on men’s mental health awareness, stress management, or work-life balance tailored to men’s experiences. You could also invite guest speakers or ask employees to share their stories on topics like emotional resilience.
International Men’s Day and Men’s Health Week are similar celebrations in that they both share a focus on improving men’s lives — but they do so in different ways.
With International Men’s Day, the objective is to raise awareness about a broad range of men’s issues. The day aims to promote positive male role models, address mental health challenges, and improve gender relations. It’s celebrated on November 19.
Men’s Health Week is more focused on encouraging men to take care of their physical and mental health by getting them to work out, eat right, and get regular health screenings. This celebration occurs in June.
Dr. Jerome Teelucksingh of Trinidad and Tobago formalized the observance of International Men’s Day in 1999. He chose November 19th to honor his father’s birthday, as he deeply admired his dad for his kindness and resilience.
But no matter the specific date, the real importance of this day is to celebrate men, raise awareness about the challenges they face, and reflect on the roles men play in our world.
Meditation and mindfulness can be especially beneficial for men who may have been told to suppress their emotions or “tough it out” when things get hard. By practicing mindfulness, men can learn to become more aware of their thoughts and feelings, which can help them feel less stressed, anxious, or overwhelmed.
Mindfulness can also improve emotional regulation, which can make it easier to respond to challenges in healthy and constructive ways. Regular meditation practices have been shown to enhance focus, boost mood, and bring a sense of calm, which can be particularly valuable for men juggling the demands of work, family, and personal responsibilities.
Importantly, mindfulness can also encourage self-compassion, which is important to help men deal with their inner critic and to feel comfortable asking for help when they need it.
To add mindfulness into your daily routine, try a short guided meditation, deep-breathing exercise, or mindful walk (here are 10 more ideas to get you started). With time, these practices can help you improve your mental health and overall well-being.
If you identify as a man and are currently not sure how to bring mindfulness into your daily life, you’re not alone. It can feel really daunting at first to start anything new.
To help you get started, here are five practical and simple activities you could try:
Start the day with intention: Begin each morning with a short moment of reflection. Setting a positive intention can really help frame your day with purpose.
Practice mindful pauses: Consider taking small breaks to check in with yourself throughout your day. It can even be something as brief as a minute of deep breathing.
Enjoy mindful movement: If you like to exercise, try yoga or tai chi. This can help you connect with your body and release your stress.
Practice gratitude: If writing is your thing, consider jotting down three things you’re grateful for at the end of each day. This can help shift your focus away from stressors and into more positivity.
Take a technology detox: Think aboutsetting your phone aside a few minutes each day to disconnect from any screens. This can help you to be more present.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Ready to honor the men in your life? Learn about the origins of International Men's day and the very important mental and physical health issues that it highlights.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nStress can be sneaky. You might not always see it arrive, but seemingly out of nowhere, it can start to cause problems. Maybe that’s a clenched jaw during a meeting, a racing mind that won’t power down at night, or a sense of running on fumes no matter how much rest you get. That’s exactly why National Stress Awareness Day exists. It helps name what so many people carry, often in silence.
Stress isn’t a sign of weakness, but rather, a biological signal that something needs attention. Of course, in a culture that glorifies busyness, it’s easy to ignore that signal until your body or mind forces a pause. National Stress Awareness Day invites a different approach: acknowledging stress as part of being human and exploring small, sustainable ways to support your own well-being.
This day isn’t about overhauling your life — but instead creating space for discussions about stress, how it impacts your day to day, and ways to relieve it. It serves as a reminder to slow down just long enough to check in with yourself, and maybe to make that moment of reflection a habit that lasts.
\n National Stress Awareness Day is observed each year on the first Wednesday of November. In 2026, that’s November 4. It serves as a collective pause — a reminder that stress affects everyone and that taking time to deal with it is healthy, not indulgent.
The day’s purpose is to raise awareness about how stress shows up in your body and mind, and how you can manage it more compassionately. After all, stress often goes beyond feeling tense or overwhelmed. It can also influence your sleep, focus, relationships, and overall health.
By dedicating a single day to notice it, you can make space for honest conversations about how stress impacts your life and what support can look like. Many workplaces, schools, and communities take part through small but meaningful actions like guided breathing breaks, reflective discussions, or even group walks.
These gestures may seem simple, but they normalize something so many keep private. When people acknowledge stress openly, it stops feeling like a personal flaw and starts being seen for what it is: a shared human experience.
\n National Stress Awareness Day was founded in 1998 by Carole Spiers, chair of the International Stress Management Association (ISMA), a UK-based nonprofit dedicated to promoting well-being and healthy workplace culture. The initiative was born out of concern that high pressure and constant demands were being mistaken for signs of success, especially in professional settings.
The first Wednesday in November was chosen intentionally. It lands midweek, when workloads typically peak and fatigue starts to set in. Over time, the observance has expanded beyond offices and corporate spaces to include schools, healthcare organizations, and community groups around the world.
While the day began as a workplace-focused campaign, it’s now recognized globally as a call to bring compassion, balance, and evidence-based stress management into daily life.
\n Stress is a natural response to challenge or change, but when it becomes constant, it can wear you down. National Stress Awareness Day brings attention to that imbalance and conveys that caring for mental health is a shared responsibility. Here’s why it matters:
1. It reminds you that recovery is part of resilience: Everyone feels stress — it’s built into being human. The issue is that many people lack the time and tools to recover from it. This day encourages everyone to step back, rest, and recognize that balance isn’t a luxury. It’s maintenance.
2. It highlights the real impact of chronic stress: Research links long-term stress to heart disease, anxiety, sleep problems, and weakened immunity. It also affects focus, energy, and relationships. Awareness can help you catch these signs early and seek support before stress turns into burnout.
3. It normalizes open conversations about stress: Too often, stress is treated as something to hide or “handle.” National Stress Awareness Day helps reduce that stigma by making open conversations about mental health feel normal and necessary. Talking about it creates pathways to help and connection.
4. It acknowledges that stress isn’t equal for everyone: Economic strain, discrimination, caregiving, and workplace culture can all shape how stress shows up — and how much support people can access. How you manage stress is heavily dependent on the resources you have.
5. It offers a moment to reset: National Stress Awareness Day invites you to pause and reflect on how you’re living and working. Productivity and rest aren’t opposites and both are essential. By slowing down, even briefly, you give yourselves—and others—permission to recover.
\n The point of National Stress Awareness Day isn’t to fix your stress in one afternoon but to help you slow down, reconnect, and experiment with what helps you relieve or manage it. Try one or two of these ideas and notice how your body and mind respond.
Set aside a few minutes to focus on your breath. Inhale for about four seconds, exhale for five or six, and repeat. This slower rhythm helps activate your body’s relaxation response.
At work, you can open a meeting with a one-minute quiet pause before diving into discussion. Even that short moment can lower collective tension and reset focus.
💙 Learn how to Pause to Breathe with Prof. Megan Reitz during this meditation from the Calm app.
A short walk, a gentle stretch, or standing to roll your shoulders can make a real difference. Movement helps metabolize stress hormones and boosts clarity.
If you’re working with others, try a “walking check-in” instead of a sit-down meeting, or schedule a midday stretch break everyone can join.
💙 Explore a Mindful Movement session from Calm’s Daily Move with Mel Mah.
When your mind is racing, use the 5-4-3-2-1 grounding method: name five things you see, four you can touch, three you hear, two you smell, and one you taste.
You can do this anywhere — on the train, in a meeting, or while waiting in line. It’s a discreet, quick way to return to the here and now.
💙 Try the 5-4-3-2-1 grounding method as a meditation from the Calm app’s Daily Jay.
Stress often hides in the body. To alleviate tight shoulders, clenched jaws, or tense hands, try progressive muscle relaxation: tense one muscle group for five seconds, then release for ten. Move slowly from your feet upward.
If you’re at your desk, focus on hands, shoulders, and neck — places most people carry stress without realizing it.
Related read: What is progressive muscle relaxation (and how to practice it)
When you’re overwhelmed, boundaries are a form of care. If someone adds another task to your already full plate, try phrases like, “I can start this next week,” or “I can do A or B today — what’s the priority?”
At work, model boundaries by ending meetings on time, taking your full lunch break, and encouraging others to do the same.
When you’re feeling stressed, getting fresh air can really help you feel more grounded. Step outside and notice the temperature of the air, the sound of birds, or the color of the sky. If you can’t get outdoors, sit near a window or bring a small plant to your workspace.
Exposure to natural light and outdoor sounds can help regulate mood and reduce stress responses in the body.
Read more: How connecting with nature can support your mental health
\n To-do lists don’t always have to equal overwhelm. Try writing down three things currently causing stress, then note one small, concrete step you can take toward each. Sometimes it’s as simple as asking for help, setting a reminder, or letting one thing go.
If you lead a team, consider sharing this reflection exercise during a meeting as it can normalize self-awareness without judgment.
Rest doesn’t have to mean a full day off. It can be three deep breaths between emails, a quiet cup of tea before bed, or five minutes away from screens.
If you can, set up a “quiet corner” at work or home — somewhere anyone can take a short break without explanation.
Related read: Micro breaks: the importance of taking a break from work
Reach out to someone who makes you feel grounded when you start to feel stressed. If you can meet for coffee or talk on the phone, great, but you can also just send them a text.
Human connection buffers stress by reminding you that you’re not carrying everything alone. In groups, open meetings with one-word check-ins (“energized,” “tired,” “hopeful”) to make honesty normal.
When your thoughts turn critical (“I can’t keep up,” or “I should handle this better”), try pausing to acknowledge the stress with phrases like, “This is hard, and I’m doing my best right now.”
Self-compassion has been shown to lower cortisol and improve emotional resilience. Treat yourself with the same kindness you’d offer a friend under pressure.
Related read: Negative self-talk: 8 ways to quiet your inner critic
Create a small ritual to signal the end of your workday. It might be changing your clothes, stepping outside, playing music, or writing down one thing you’re proud that you accomplished.
If you commute, try using that time to transition — no emails, just music or silence. Small separation rituals help the brain shift gears.
Read more: How to unwind after work: 13 tips to relax and de-stress
If stress feels unmanageable, it’s okay to reach out. Talk with a trusted friend, manager, healthcare provider, or therapist. Many workplaces also offer Employee Assistance Programs or mental health hotlines. Use them if they’re available.
Stress awareness can help you remember that you’re human and support is part of resilience.
\n National Stress Awareness Day is observed every year on the first Wednesday in November. In 2026, that’s November 4. The midweek timing is intentional as Wednesday often represents the peak of the workweek, when pressure tends to build.
The day serves as a gentle nudge to pause, check in with yourself, and practice small stress-reducing habits that can carry into everyday life.
Awareness is the first step toward prevention. Chronic stress doesn’t just make you feel tense or tired — it can reshape how your brain and body function over time.
Research shows that long-term stress is linked to anxiety, depression, sleep disturbances, cardiovascular issues, and immune system changes. When people understand how stress manifests in their own lives—through irritability, forgetfulness, or fatigue—they’re better equipped to respond early and seek support.
Raising awareness also helps reduce stigma. Many people believe they should be able to “handle it” on their own, but stress is a universal human response, not a personal failure. Normalizing that truth encourages healthier coping and more open conversations about mental health at work, at home, and in our communities.
Yes. Each year, organizations, schools, and community groups host a range of events designed to promote mental well-being and share tools for stress management. You might see:
Workshops and webinars on topics like mindfulness, burnout prevention, or emotional resilience
Guided meditation or yoga sessions offered at offices or community centers
Employee well-being check-ins or virtual “stress breaks” hosted by companies
Online campaigns encouraging people to share their personal coping strategies
Many of these events are free or virtual, so it’s worth checking with local nonprofits, wellness groups, or your workplace to see what’s available. Even if you can’t attend an event, you can participate by taking five minutes to breathe deeply, move your body, or reach out to someone you trust.
National Stress Awareness Day and Stress Awareness Month share the same goal—helping people understand, manage, and reduce stress—but they happen at different times and serve slightly different purposes.
Stress Awareness Month takes place every April and provides a whole month for education, campaigns, and community outreach about long-term stress management.
National Stress Awareness Day is a single annual event each November. It offers a focused reminder to pause midyear and reassess how you’re coping. Think of it as a check-in point, to reflect on what’s working, what isn’t, and what small changes might bring more balance before the year ends.
Stress management at work doesn’t have to mean a full wellness program — it can start with small, practical actions that make the day feel a little lighter.
That might mean:
Hosting a brief guided relaxation or breathing exercise before a meeting
Setting up a “quiet corner” or lounge for short, device-free breaks
Encouraging teams to take lunch away from their desks or step outside together
Sharing resources for mental health support or mindfulness apps like Calm
Creating a “gratitude board” or message thread where people share something positive
The goal isn’t to eliminate stress entirely, but to build a workplace culture where recovery, rest, and honest conversations are seen as essential, not optional. Even a five-minute break can help reset energy and reduce collective burnout.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
National Stress Awareness Day highlights the impact chronic stress has on our mental wellbeing. Learn when it is, why it matters, and 12 ways to honor it while promoting calm.
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nEvery year, men around the world put down their razors for the month of November and commit to growing mustaches for a good cause.
Movember is a movement to raise awareness—and funds—for illnesses that men face, including prostate and testicular cancers, and spark conversations around mental health issues. It helps break the stigma around men’s health and gives people an opportunity to open up about challenges they may be facing.
But the best part is, you don’t need to grow a mustache to participate in Movember. Here’s what you need to know to get involved and spark change in your community.
\n Movember is a men’s health awareness movement that’s held every November. The goal is to start conversations and raise funds for critical mental and physical health issues — with mustaches.
Sure, growing a mustache is a less common way to raise awareness and money than running a marathon or doing a sponsored walk, but that’s kinda the beauty behind it. It’ll spark conversations about men’s health wherever you go! A mustache might seem small, but it’s visible. And since men’s health issues are often overlooked, a whole month of facial hair makes it way more powerful.
\n Movember began as a simple idea between friends in 2003. A group of 30 men in Melbourne, Australia, decided to bring back the mustache — not for fashion, but to draw attention to men’s health. They called themselves the “Mo Bros” and set a goal to grow mustaches during November and start conversations about issues like prostate cancer that many men don’t openly discuss.
What started as a small local challenge quickly grew into something much bigger. By 2004, the founders had partnered with the Prostate Cancer Foundation of Australia for the first official Movember campaign. That year, they raised $54,000 for prostate cancer research and awareness.
Since then, Movember has expanded into a global movement. Millions of people now take part every November, raising awareness and funds for men’s health initiatives. Today, Movember operates in over 20 countries and has funded more than 1,250 projects aimed at improving men’s health worldwide.
So whether it’s through growing mustaches, organizing events, or joining fitness challenges, Movember truly changes lives — and saves them.
\n Movember is about making real, meaningful changes in men’s health. It focuses on tackling some of the most significant health challenges men face through awareness, research, and support. Every mustache grown, dollar donated, and conversation started can make a difference. Here are some of the main goals.
Raising awareness: It can be tough for men to open up about their physical and mental health concerns, so one of Movember’s main goals is to get people talking. Movember works to fight stigma and help men have open discussions. It’s a great reminder that it’s okay to get personal.
Funding innovative research: During Movember, people raise funds to support charitable organizations and groundbreaking research. This includes developing better prevention measures and treatments for prostate and testicular cancer, and improving mental health care for men.
Providing support: Movember aims to tackle the isolation and struggle of living with health difficulties by offering programs and resources to support men during cancer or mental health challenges. Through mental health initiatives, peer support networks, or survivorship resources, Movember helps men through these tough times so they don’t have to face these battles alone.
Encouraging early action: Screening for diseases like prostate and testicular cancer early can make a huge difference in treatment outcomes. Movember promotes regular health check-ups, self-exams, and education so men can take action before it’s too late.
Reducing suicide rates: Did you know that three out of every four global suicides happen in men? Movember works to tackle this crisis by funding mental health programs, advocating for better access to care, and creating campaigns that reduce the stigma around seeking help.
\n Movember encourages men to get regular screenings, especially for prostate cancer, testicular cancer, and mental health issues as well. Here are some fast facts about why men should prioritize health screenings:
Approximately one in eight men (in the U.S.) will be diagnosed with prostate cancer in their lifetime.
Your risk increases with age, especially after 50.
Family history and ethnicity (e.g., being of African or Caribbean descent) can raise your risk.
PSA blood tests can help detect prostate cancer early.
Most cases of testicular cancer occur in men aged 15-40.
Self-exams are essential for early detection. (Symptoms include swelling, pain, or a lump in one or both testicles.)
Testicular cancer has a high survival rate, especially when caught early.
Men are less likely than women to seek help for mental health issues.
Suicide rates are higher among men: three out of four global suicides being male.
Social pressure, stigma, and lack of resources often prevent men from seeking help.
\n Movember is all about taking action for men’s health, and anyone, regardless of gender, can join in. Contrary to popular belief, you don’t even have to grow a mustache to make a difference (though sporting one is definitely a fun way to get involved!).
The classic way to participate in Movember, you start clean-shaven on November 1, then grow and groom your mustache throughout the month. It’s a conversation starter, a symbol of support, and a great way to raise awareness. Whether you’re going for a suave Clark Gable style or a bold Hulk Hogan handlebar, your mustache can get people talking about men’s health.
Try this: Share your progress on social media, and don’t forget to include a link to your Movember fundraising page.
Not into mustaches? Get moving instead! You can also take on challenges, like running or walking 60 kilometers (about 37.3 miles) during November. Why 60? Because research indicates 60 men are lost to suicide every hour worldwide.
Try this: Set a goal that works for you, like daily walks, weekend hikes, or bike rides and get out there! You can do it solo, or get some buddies together and do it as a team. Consider spending some of your activity reflecting on the importance of what you’re doing by turning it into a mindful walk. Share your journey online to inspire others and raise funds along the way.
💙 Planning to head out on a walk? Try this Mindful Walking meditation with Tamara Levitt
Bring your community together by organizing a Movember-themed event. Why not try a trivia night, bake sale, or a sports tournament? You can even create an online event if that suits your crowd better. However you do it, an event can spread awareness and raise funds.
Try this: Make it fun and inclusive — encourage your guests to wear mustaches (real or fake!) and share facts about men’s health to start conversations.
\n Movember is even more fun when you’re part of a team, and friendly competition can make it even more engaging. Challenge friends, family, or coworkers to see who can grow the best mustache, cover the most miles, or raise the most money.
Try this: Post your fundraiser on social media, or talk to the person in charge of charitable events at your workplace to spread the word and encourage others to get involved.
You might not be up for mustaches or challenges, but even just a simple donation can still make a big impact. The funds raised by Movember go directly to research, programs, and support initiatives for prostate cancer, testicular cancer, and mental health.
Try this: If you can, donate to someone participating in Movember, or send your donation directly to the Movember Foundation.
One of the easiest ways to support Movember is by spreading the word. Talk to your friends and use your social media platforms to share facts about men’s health, encourage others to get involved, and highlight the importance of early detection and mental health support. You could even share top tips to help men take care of their mental health, like Jay Shetty’s seven easy ways to improve your mental health.
Try this: Use hashtags like #Movember, #MensHealth, or #GrowAMo to connect with the global community, and share links where people can donate.
Encourage the men in your life to take their health seriously. Remind them to schedule regular health check-ups, perform self-exams for testicular cancer, or talk to someone if they’re struggling mentally. A little nudge can make all the difference, and you could even hold each other accountable.
Try this: Frame it as caring, not nagging — let them know it’s about their health and your love for them. And if waiting for results triggers anxiety, check out our six tips for managing scanxiety.
\n Movember gets its name from a simple combination of “mo” (short for mustache) and “November.” The movement started as a playful challenge among friends in Australia to grow mustaches during the month of November, but it quickly evolved into a powerful global campaign for men’s health.
The mustache has now become a symbol for starting conversations about serious topics like prostate cancer, testicular cancer, and mental health. It’s visible and quirky, so Movember encourages people to break the silence around men’s health issues and take action.
Movember is for everyone, not just men or people who can grow mustaches. Women, often referred to as Mo Sisters, can raise awareness, donate, organize events, or join physical challenges like “Move for Movember.” Remember: Fake mustaches are fun too!
Women can also help support the men in their lives by encouraging them to go for health check-ups, starting conversations about mental health, or simply being allies in the fight for men’s wellbeing. Everyone’s contribution matters, regardless of their gender.
The funds raised during Movember are carefully allocated to programs and research that focus on prostate cancer, testicular cancer, and mental health, and to projects that make a measurable impact on men’s lives. Movember aims to save lives, improve quality of care, and create a lasting legacy of better health for men around the world.
Funding groundbreaking cancer research
Improving treatment options
Developing resources that help men navigate their health journeys
Supporting mental health programs, including suicide prevention initiatives and community support networks.
As well as testicular and prostate cancer, Movember also focuses heavily on mental health and suicide prevention in men.
Factors like societal expectations, stigma, and limited access to resources often make it harder for men to seek help for mental health struggles, and this leads to higher rates of depression and suicide. Movember funds programs that provide mental health support, advocate for policy changes, and encourage men to take proactive steps for their mental wellbeing.
Workplaces can make a big impact during Movember. Here are a few ways your workplace can get involved in supporting the mustachioed cause to spread awareness and contribute to improving men’s lives — both inside and outside the office:
Employers can support the movement by encouraging staff to grow mustaches, organizing fundraising events, or matching employee donations.
Workplaces can also use Movember as an opportunity to promote men’s health within the office by encouraging conversations about mental health, and sharing information about early cancer detection, mental health resources, or wellness programs.
Companies can host a “Move for Movember” fitness challenge where teams work together to raise awareness and donations
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Mustaches ready? Learn about the meaning and goals behind Movember, and 9 ways you can participate in the men's health awareness movement (no matter your gender).
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\n \n Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
\nNational Coming Out Day means something different to everyone who recognizes it. It's a day to celebrate LGBTQIA+ people living openly — and those still finding their way there.
This day is, of course, about the people coming out. But if you’re an ally, it’s also a chance to think about how to respond when someone comes out to you. What you say in that moment can make a difference and stay with them.
Below, we’ll get into what the day celebrates, plus how to show up for someone as an ally.
\n National Coming Out Day traces back to 1988. A year earlier, hundreds of thousands of people marched on Washington for lesbian and gay rights. Psychologist Robert Eichberg and activist Jean O'Leary wanted to carry that momentum forward, so they picked October 11 as a day to honor every year.
Today the Human Rights Campaign stewards the day in the U.S., organizing campaigns and sharing resources every year. What it looks like for you, though, is entirely your call. Maybe it's a public celebration with friends. Or maybe it’s a private reflection on how far you’ve come. And you don't have to be out to anyone to take part.
💙 Mark the day by listening to Calm Conversations: Pride & Resilience on Calm.
Coming out rarely happens all at once. For many, it happens gradually: one relationship at a time, sometimes over years. Someone might be fully out with friends and still debating what to say to family members.
That's worth keeping in mind if someone comes out to you. They may have been sitting with it for a while before finding the courage or conviction to share. There's no set timeline either — National Coming Out Day is an invitation, not a deadline.
When, why, and how people choose to come out depends on a whole host of factors. A few examples:
the kind of family or community they come from, in terms of both values and openness
feelings, sometimes conflicting ones, like apprehension, shame, pride, or self-acceptance
whether others in their life have already come out, and how that was received
the weight, stakes, and terms of different relationships
💙 If someone in your life is working up to coming out to their parents, this guide can help: how to come out to your parents.
\n When someone comes out to you, what matters most is that they feel safe and accepted. Research on LGBTQIA+ young people found that acceptance from those closest to them predicts higher self-esteem, stronger social support, and better overall health. Here are a few ways to make sure your response lands the right way.
Coming out is an act of trust, and acknowledging that is a warm place to start. A simple \"Thank you for telling me\" lets them know you’re glad they felt comfortable opening up to you.
How you initially react sets the tone for the rest of the conversation. A few supportive words like \"I love you, and nothing changes between us\" can mean everything.
💙 Practice compassion with the Loving-Kindness meditation on Calm.
Whether the person wants to change the subject right after breaking the news or talk for an hour, let them lead. You might say, \"I'm here to listen, and we can talk as much or as little as you want.\"
💙 Discover the Holding Space meditation from the Relationship With Others series on Calm.
A stream of follow-up questions can turn a tender moment into an interrogation. Instead of prying, you could ask one or two open-ended questions like \"Is there anything you'd like me to know, or do differently?\" Then listen closely to what they say.
💙 Learn how to be a better listener with active listening examples.
Being trusted with someone’s identity doesn’t give you permission to share it. Never out someone to others — even if you think they wouldn't mind.
If you're not sure who else knows, just ask: \"Who else are you out to?\" It's a quick question that can save you from an accidental slip.
Don't let your support end when the conversation does. Let them know the door's always open to talk more if they'd like.
Afterward, you don't need to bring it up again unless they do. Sometimes the best support is just letting your relationship carry on as it always has.
💙 Check out our guide on how to be emotionally supportive.
\n National Coming Out Day falls on Sunday, October 11, 2026. The date stays the same every year. Many communities, schools, and workplaces celebrate it during the surrounding week.
October 11 marks the anniversary of the 1987 March on Washington, where roughly half a million people gathered to demand equal rights for lesbian and gay individuals. In 1988, Robert Eichberg and Jean O'Leary founded National Coming Out Day to carry that energy forward, year after year.
No, Coming Out Day is for LGBTQIA+ people and allies. If you’re an ally, you can take part by supporting a friend, showing your support openly (e.g. on social media), or just learning how to respond well when someone comes out to you.
When someone comes out to you, try saying something like \"Thank you for trusting me with this, and I love you.\" From there, let them steer the conversation, and keep checking in with them afterward.
If you say the wrong thing when someone comes out to you, acknowledge it and apologize. You might say, \"I could have said that better. I’m sorry, and I'm glad you told me.\" Most people can tell when you have the right intentions, especially if you follow up.
You can support someone as an ally in many ongoing ways. Keep using their correct name and pronouns, speak up when you hear discrimination, and continue learning about the LGBTQIA+ community.
Coming out is when a person chooses to share their identity on their own terms. Being outed is when someone else shares it without their permission, taking that choice away. If someone you love is outed, be there for them and ask what they need.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
National Coming Out Day is on October 11, 2026. Here's the history behind the date, plus 6 mindful ways to be there for someone who comes out to you.
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\n Actor Portrayals
In partnership with Gilead and Kite Oncology | Calm
Receiving a cancer diagnosis changes everything. While physical demands are often front and center, for many people, including both those with cancer and their caregivers, the emotional weight can feel equally overwhelming.
Gilead and Kite Oncology*, together with Calm, have partnered with a shared purpose: to provide mindfulness content that supports the mental and emotional well-being of those facing advanced cancer and their caregivers.
Scroll down to explore 6 Calm mindfulness meditations and soundscapes curated by Gilead and Kite Oncology.
“I have suffered severe anxiety and insomnia since my diagnosis, and unfortunately, I have significantly lacked mental and emotional support,” shares Juliska R, advanced breast cancer patient.
Fear of the future. Grief over what’s been lost. Exhaustion that goes beyond the physical. With advanced cancer, when treatment may help manage cancer but a cure may not be possible, it's completely natural for deep and complex emotions to arise. In fact, about 50% of people with cancer confirm experiencing levels of distress, and approximately 2 in 10 report symptoms of depression.
For those with a support network, caregivers play an invaluable role. But juggling that responsibility alongside everyday life can leave little room for rest. Combined with the backdrop of the unknowns that come with caring for someone with advanced cancer, one study reported that only 16% of healthcare providers routinely screen caregivers of patients with cancer for distress.
According to Trisha Raque, PhD, Associate Professor of Counseling Psychology, University of Denver, the emotional landscape of advanced cancer is rarely straightforward. “There are many different dimensions and ranges of emotion that are important to consider,” she says. “The needs and decisions people encounter can shift significantly at every stage.”
Ann B, an experienced caregiver to her husband with multiple myeloma, affirms this finding: “The emotions are different every day, the anxiety is different every day. You just keep showing up for whatever comes next.”
If you're feeling scared, anxious, or depressed, be gentle with yourself. Whatever you're feeling is completely valid, and you are not alone.
Slowing down to focus on the present, on what's in your control and what grounds you, can help reframe fear, grief, and exhaustion into a greater sense of peace, compassion, and relaxation. Mindfulness-based programs, including relaxation techniques, have been shown to help reduce distress among those experiencing advanced cancer.
Gilead and Kite Oncology have curated 6 free mindfulness tools from Calm in partnership with members of the advanced cancer community, including patients, caregivers, a psychologist, and a patient navigator. These have been selected to support the mental and emotional well-being of patients with advanced cancer along with their caregivers.
As everyone's experience is unique, what brings comfort to one person may not resonate with another. Explore at your own pace, taking only what feels right for you in each moment. Note: Some meditations may include intentional pauses.
When you’re feeling isolated, weighed down, or in pain, self-compassion doesn’t always come easily.
💙 The guided meditations below have been curated by Gilead and Kite Oncology on Calm to help you offer yourself care and compassion in moments of pain, sadness, or isolation.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/4b28f591-399d-4ede-af54-48851645a627/mindfulness-tools-for-cancer8.jpg\"\n)
\n Caring For Yourself
This uplifting 12-minute guided meditation has been designed to help you set intentions when facing grief or adjusting to change.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/d4ba3395-a972-41e7-9a5a-81d88d965ef4/mindfulness-tools-for-cancer9.jpg\"\n)
\n The Strength of Compassion
This relaxing 12-minute guided meditation is here to inspire self-compassion in the midst of pain.
Distress can present in many different circumstances when it comes to cancer. But Kayla M, advanced breast cancer patient, sheds light on how cultivating resilience, or even joy, while navigating hardships can help: “You may not get results that you want, or that are not favorable. But we hold space for that, and we can also find joy.”
💙 The guided meditations below have been curated by Gilead and Kite Oncology on Calm to help ease moments of distress, supporting you to move toward a more empowered state.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/e194ca24-caf9-4ceb-98f9-eedfe083d17e/mindfulness-tools-for-cancer.jpg\"\n)
\n Resilience
An empowering yet soothing 10-minute guided meditation to help in moments of unease.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/ade5d766-f094-4e01-bce5-a3f52e726af7/mindfulness-tools-for-cancer1.jpg\"\n)
\n Finding Joy
A short, guided meditation designed to help you find a sense of lightness and joy.
Fatigue and disrupted sleep are common for the cancer community — research shows that as many as half of patients with cancer have difficulty sleeping, and a study on caregivers of patients with cancer found that many had poor sleep quality and high levels of stress. While rest may feel out of reach, even the smallest moments of relaxation may help restore a sense of calm and ease the weight of the day.
💙 The mindfulness content below has been curated by Gilead and Kite Oncology on Calm to help you feel more relaxed, even when you’re experiencing physical and emotional exhaustion or burnout.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/0d148c59-f8cd-4377-9f39-bc98a74fe5a8/mindfulness-tools-for-cancer7.jpg\"\n)
\n Alpha Waves and Rain for Deep Relaxation
An ongoing peaceful, meditative soundscape to help find a sense of calm.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/b7deb9f3-b6b3-4224-b569-d503ba16d45b/Screenshot+2026-05-06+at+13.50.11.png\"\n)
\n Relaxation
A peaceful 10-minute guided meditation designed to help you reduce stress or ease into sleep.
Visit Expose-MBC.com for more resources for people living with metastatic breast cancer. Access resources like the Caregiver Resource Guide from Gilead and Kite Oncology’s caregiver initiative.
GILEAD is a trademark of Gilead Sciences, Inc. KITE is a trademark of Kite Pharma, Inc. All other marks are the property of their respective owners. (c) 2026 Gilead Sciences, Inc. All rights reserved.
For U.S. audiences only.
This content is for informational and educational purposes only and is not intended to serve as medical advice. Please speak to a physician to address medical needs.
*Gilead and Kite Oncology are working to transform how cancer is treated. Read more at gilead.com.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Advanced cancer affects both body and mind. Explore free mindfulness tools to reframe fear and grief, and encourage self-compassion and relaxation.
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In partnership with Gilead | Calm
HIV doesn’t just affect the body. It can be a significant source of stress and anxiety, which in turn may make it more challenging to manage the condition and navigate everyday life. Meanwhile, if you’re someone who might benefit from HIV prevention services, mental health struggles can get in the way of seeking out and then following through with the care that may be needed.
This can be compounded by the gaps between HIV care and mental health care. HIV care settings may not offer mental health support, while mental health settings may not be equipped to fully address HIV-related needs.
That’s why Gilead* and Calm have partnered to offer mindfulness resources, developed by Calm, to people living with HIV and people who may benefit from HIV prevention options.
Scroll down to explore 5 Calm mindfulness meditations and movement practices curated by Gilead.
According to a study of 100,000 people living with HIV in the U.S. from 2008-2018, more than one-third of those people experienced depression, and approximately 28% had an anxiety disorder — rates that far outpace the general population. Add the everyday pressures of work, relationships, family responsibilities, and financial concerns, and it’s no surprise that you may find it tough to prioritize appointments, stay connected to care, or maintain vital treatment routines.
That can create a difficult cycle where physical health concerns may affect mental well-being, while mental health challenges may make it harder to engage in care. By identifying tools and techniques that help you manage stress and anxiety, embrace relaxation, and feel less alone, you can support your day-to-day well-being and self-care.
So if you’re feeling stressed or anxious, sad or overwhelmed, be kind to yourself. Your feelings are valid, and there are resources that may be able to help.
HIV stigma can take many forms, from harmful misconceptions held by others to self-stigma, where someone internalizes negative messages about HIV. It can also overlap with other forms of discrimination. Black, Latine, and LGBTQ+ people may experience intersecting forms of stigma that can contribute to inequities in HIV prevention, care, and treatment outcomes.
Ultimately, HIV stigma may produce feelings of shame and anxiety, which can impede care by:
discouraging necessary testing, leaving too many without knowing their HIV status
making people hesitant to seek care, disclose their status, or take HIV prevention/treatment medications that are essential to their health
No one should face stigma because of their HIV status or their decision to seek HIV prevention services. HIV is a manageable health condition, and knowing your status, seeking care, and reaching out for support are meaningful steps toward caring for yourself.
“It's not just about taking my meds and going to the doctor. Those are important, but it's also about my mental health. When my battery gets low, I need to take time for myself. I think it helps me overall just to take care of myself and go slower in life and realize… it's not a sprint. As I say, it's a marathon,” says Andrew Nichols**, a mental health professional based in Seattle.
As a veteran, a therapist, and a person living with HIV, Andrew has a deep, firsthand understanding of the complex relationship between HIV, mental health, and stigma. He’s all too familiar with the various hurdles people living with HIV often encounter. After leaving the Army, Andrew’s initial career goals were derailed by HIV-related discrimination. The experience was difficult and underscored for Andrew how stigma can affect both opportunity and emotional well-being. Eventually, with the right care and support system, Andrew was able to find his true passion for therapy and mental health work.
“I found the strength to counter any stigma and misinformation about HIV mainly from family and friends… and my mental health therapist,” says Andrew. “With their help—with my family's help, my friends’ help, and HIV treatment—I was able to go deeper into who I was. And I think that's what helped me fight and ignore the stigma.”
Now, Andrew’s experience as a person living with HIV gives him a shared reference point with his clients. That lived experience shapes the empathetic, informed perspective he brings to conversations about mental health and HIV.
Grounding yourself in the present moment, redirecting your mind away from unhelpful thoughts, and developing self-compassion may help you navigate everyday stress and create space for self-care. Mindfulness-based programs have been linked to a decrease in anxiety, depression, and stress — and a boost in overall well-being. And a reduction in stress has been shown to improve mental health outcomes for people exploring their HIV treatment and prevention options.
Gilead has curated 5 free mindfulness tools from Calm. These have been selected to support the mental and emotional well-being of people living with HIV and those who may benefit from HIV prevention.
As everyone’s experience is unique, what brings comfort to one person may not resonate with another. Explore at your own pace, choosing only what feels right for you at each moment. Note: Some sessions may include intentional pauses.
Living with HIV, or worrying about one’s status, can bring real stressors, like navigating medical decisions, managing uncertainty, or just carrying the everyday weight that comes with it all. When anxiety brings tension or overwhelming thoughts, tools that help you pause and regain perspective may support you as you move forward.
💙 The guided meditations below have been curated by Gilead on Calm to help you find relief in moments of stress or anxiety.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/bde2cac9-1ecd-4beb-a9b1-c877644391be/GettyImages-1197151985.jpg\"\n)
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Emergency Calm
This 3-minute practice will help soothe your mind and body and may provide relief when you’re overwhelmed or stressed.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/da17da04-d834-4ed6-ae9f-d023f24dd3c9/Overcoming+Negative+Thinking.jpg\"\n)
\n Model Portrayal
Overcoming Negative Thinking
In this 5-minute session, you’ll use proven breathing techniques to redirect anxious thoughts toward compassion for yourself.
When your mind feels scattered or overwhelmed, grounding yourself in the present moment can help you pause and reconnect with what is happening now. By bringing awareness to your body and breath, you create a small pocket of calm in a world that may feel heavy or intense.
💙 This guided meditation has been curated by Gilead on Calm to help you find moments of peace when you need them most.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1fe3bf98-3533-4161-a831-533dc1f82b27/Staying+on+Track.jpg\"\n)
\n Model Portrayal
Back Into Your Body
This 5-minute body scan drops you softly into the here and now. Notice your physical presence, quiet the outside world for a bit, and give yourself a little tranquility, no matter what's happening around you.
Stress may show up in the body as tension in your shoulders, a tight chest, or a sense of restless energy. Whether you’re worrying about an upcoming HIV test or the weight of a difficult day, gently moving your body and giving yourself permission to relax can ease both the physical and mental toll.
💙 The guided movement practice below has been curated by Gilead on Calm to help you find your way back to ease.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/295bb32f-487b-4e56-ac38-32adc7b8ff1b/Releasing+Stress.jpg\"\n)
\n Model Portrayal
Releasing Stress
This gentle 5-minute session gets your body flowing and helps put your mind at ease.
Whether you're living with HIV or navigating prevention options, the people around you matter. Community can look different for everyone—whether it’s friends, family, neighbors, or colleagues—but what matters is that you feel seen and supported, which can make a meaningful difference in how you care for yourself.
💙 The guided meditation below has been curated by Gilead on Calm to help you strengthen your sense of connection and belonging.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/d896985c-a107-4946-807b-0099167e72c9/Empathy.jpg\"\n)
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Interconnectedness
Explore the Zulu philosophy Ubuntu, \"I am because we are,\" in this 8-minute session that reminds you how connection strengthens us all.
For more information about HIV, visit gileadhiv.com. You can also explore wellness and crisis-support resources in your area, including the 988 Suicide & Crisis Lifeline.
This content is for informational and educational purposes only and is not intended to serve as medical advice. Please speak to a healthcare professional to address medical needs.
GILEAD is a trademark of Gilead Sciences, Inc.
All other marks are the property of their respective owners.
For U.S. audiences only.
*Gilead is working to transform how HIV is treated. Read more at gileadhiv.com.
**Andrew Nichols is compensated by Gilead Sciences, Inc.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
HIV can impact mental health, and mental well-being can impact how you approach HIV. Explore free mindfulness tools to help relieve anxiety, cultivate resilience, and support your day to day.
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\n In partnership with Gilead | Calm
The realities of living with PBC aren’t always immediately obvious. From the outside, you may seem like you’re managing—balancing your career, caring for children or parents, supporting partners—but behind the scenes, symptoms like chronic itch, fatigue, and brain fog can shape every part of the day.¹˒²
When you’re usually the person that others rely on, needing support yourself can feel strange. Maybe you feel guilty when you have to cancel plans, or if you need time to rest.
It can be difficult to give yourself the same compassion that you would give to someone else. That’s totally normal. But we can help you change that and find ways to approach yourself with kindness and care.
Looking after your health is not always about doing more. Sometimes it’s about giving yourself permission to pause.
That’s why Gilead* and Calm have partnered to offer mindfulness resources for both your body and mind.
Scroll down to explore 5 Calm meditations curated by Gilead to support the mental and emotional well-being of those living with PBC and their caregivers.
While everyone's experience of PBC is different, its impact on your life can be significant — and challenging.
PBC commonly affects women during midlife, often when they’re balancing careers, family responsibilities, and the duties of caring for others.¹ It can also affect men, and there’s increasing prevalence among Black and Asian-American populations in the U.S., with Black and Hispanic patients also experiencing poorer outcomes and reduced access to care.¹
Symptoms such as fatigue, itch, and brain fog can impact everything from getting through the working day to spending time with family and friends.¹˒² Sleep disruption can leave you feeling exhausted before the day has even begun, while the unpredictable and progressive nature of PBC can make it harder to maintain routines, make plans, or feel fully in control of your life.
“There were days when simply getting through daily life felt like climbing a mountain, yet those around me assumed it was just another ordinary day,” shares Carol Roberts, President of PBCers Organization and a person living with PBC.
While maintaining liver health is critical when living with PBC, it's only one part of the picture. Living well with PBC is also about supporting a healthy mind and healthy relationships, because true well-being is measured not only by lab results, but also by how life feels day to day.
Much of life with PBC happens in the moments between appointments. For many people, learning to live with PBC is not about finding ways to do more. It’s about finding sustainable ways to care for yourself while balancing work, family, relationships, and other responsibilities. That might mean adjusting expectations of what you can do on any given day, accepting help when it’s offered, or recognizing when you need to pause and recharge.
The support of partners, family members, friends, and the wider PBC community can also make a meaningful difference and help make living with PBC feel less overwhelming.
Don’t forget that we’re here to give you resources and tools that offer practical coping strategies, emotional support, or moments of comfort throughout the day.
Coping strategies won't remove the challenges of PBC, but they can help create moments of relief throughout the day.
This could mean:
pausing to focus on breathing during an itch flare
turning to a short meditation when feelings of stress or overwhelm begin to build
listening to a Sleep Story when symptoms make it difficult to switch off at night
That’s why Gilead has curated 5 free mindfulness tools from Calm. These have been selected to support people living with PBC beyond the clinical aspects of the condition.
As everyone's experience is unique, what brings comfort to one person may not resonate with another. Explore at your own pace, utilizing only what feels right for you in each moment. Note: Some meditations may include intentional pauses.
Living with PBC and its symptoms can sometimes feel relentless, making it difficult to slow down or focus on your own needs.
💙 The guided meditations below have been curated by Gilead on Calm to help you pause, reconnect with yourself, and find moments of peace.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/d66ded83-bafd-4528-b23e-59cae7b8a5be/mindfulness-tools-pbc-9.jpg\"\n)
\n Checking in with Yourself
When fatigue, itch, or brain fog feel overwhelming, this 5-minute session helps you connect with your body and mind, without pressure to change or fix anything.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/719e8ce0-a1fd-4285-867e-74a13989d097/mindfulness-tools-pbc-10.jpg\"\n)
\n No Pressure Pause
This 3-minute practice is designed to help you take a short break and let yourself off the hook.
Fatigue and disrupted sleep are common challenges for people living with PBC, and relaxing into rest can sometimes feel out of reach.
💙 The guided meditations below have been curated by Gilead on Calm to help you unwind and create space for rest, even on difficult days.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/55d8498b-6fc7-45b1-8e73-6d910d50ff54/mindfulness-tools-pbc-6.jpg\"\n)
\n Quieting the Mind and Body
This soothing bedtime body scan helps quiet the mind and body when symptoms make it difficult to sleep.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/bab16d1b-65f5-46ea-aeaf-3a21ab2f10b3/mindfulness-tools-pbc-8.jpg\"\n)
\n Tune into the Senses
This 5-minute grounding practice engages your senses to gently bring you back to the present moment, helping to ease feelings of stress, brain fog, or overwhelm.
Living with a chronic condition can affect not only how you feel, but also your relationships with the people around you and your ability to prioritize your own needs.
💙 The guided meditation below has been curated by Gilead on Calm to support self-compassion, connection, and emotional well-being.
![\"\"\n](\"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/3f5f8e34-1f59-4c38-90af-efcbabde2f95/mindfulness-tools-pbc-5.jpg\"\n)
\n Nurturing Relationships
This session explores ways to strengthen communication and maintain meaningful connections with friends, family, and loved ones.
Visit All-The-Feelings-with-PBC.com for more information on living with PBC.
GILEAD is a trademark of Gilead Sciences, Inc.
All other marks are the property of their respective owners.
For U.S. audiences only.
This content is for informational and educational purposes only and is not intended to serve as medical advice. Please speak to a physician to address medical needs.
*Gilead is working to transform how PBC is treated. Read more on MoreThanPBC.com.
1. Trivella J, John BV, Levy C. Primary biliary cholangitis: epidemiology, prognosis and treatment. Hepatol Commun. 2023;7(6):e0179. doi:10.1097/HC9.0000000000000179
2. Newton JL, Hollingsworth KG, Taylor R, et al. Cognitive impairment in primary biliary cirrhosis: symptom impact and potential etiology. Hepatology. 2008;48(2):541-549. doi:10.1002/hep.22371
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
\n Images: Getty
Primary biliary cholangitis (PBC) affects more than just liver health. Explore free mindfulness tools to support emotional wellness and help you navigate days when symptoms feel overwhelming.
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