relationships

A study led by Sanjay Srivastava of the University of Oregon found that college students who bottled up their emotions experienced less social support, felt less close to others, and were less satisfied with their social lives.

But this does not mean talking endlessly or lashing out at our in-laws. Some ways of processing and acting on our emotions are healthier than others. Recently, scientists have been paying special attention to the benefits of mindfulness. When you respond mindfully to an emotional trigger, you pause rather than reacting. You simply notice what you're feeling without judging that response as right or wrong.

Studies suggest that a mindful response to a negative event reduces the amount of sadness we experience, is associated with less depression and anxiety, and may even carry physiological benefits, such as lowering our heart rates. It's a way to avoid suppressing your emotions without reacting hastily or getting consumed by rumination（沉思）. Fortunately, research suggests that mindfulness is a skill you can cultivate over time.

Unavoidably, the holidays will bring a mix of highs and lows. Perhaps the most important lesson to keep in mind is that this variety of emotions might be the best thing possible for your overall well-being.

That was the key insight from a study published in 2014 by a team of researchers from Yale University, Harvard Business School, and other institutions spanning four countries. Their survey of more than 37,000 people found that experiencing more "emodiversity" 一 a greater variety and abundance of emotions-was consistently linked to lower depression. In fact, people with more emodiversity took less medication, visited doctors less frequently, spent fewer days in hospitals, practiced better dietary and exercise habits, and smoked less.

In other words, sadness, anger, and other difficult emotions are like so many other staples of the holidays, from eggnog to office parties: In moderation, they're nothing to fear. Just make sure you're balancing them with lighter experiences. And don't forget to give yourself a break.

The 4-Step Guide to Dealing with Sadness During the Holidays