10 tips to Combat Holiday Stress
Some people happily anticipate the lights, the movies and all the reminders the holiday season is here, while others would much rather hibernate until January. Whichever camp you are in, know you are not alone and what you feel is okay. Holidays can be a joy-filled season, but they can also be stressful and especially challenging for many people. A NAMI study showed that 64% of people with mental illness report holidays make their conditions worse
The holidays can be a difficult time for many reasons. The concept of the “holiday blues” describes feeling extra stressed because of unrealistic expectations around the holiday season. We have an idea about how we're supposed to feel. After all it is coined the ‘happiest time of the year’, right?
When we think about the holidays, certain things come to mind. The concepts of family interactions are undoubtedly present. Often, there is anticipation about how the holidays “should go.” Additionally, financial stress can fuel feelings of worry and guilt. It may be difficult to please everyone, and you may spread yourself too thin dealing with a lot of family obligations and social pressure. You could already be struggling with feelings of depression, anxiety, isolation and loneliness, which is exacerbated by the holiday hype. No matter why the holidays are tough for you, there are some things you can do to ease holiday stress.
Here are 10 tips to reduce stress and anxiety this holiday season:
Don’t overschedule:
Purposefully choose the activities you want to take part in. If you’re overwhelmed, stress, or anxious about your holiday calendar, take a break and take a time out from an activity or two.
Don’t compare your holiday with others:
Making comparisons can leave you feeling disappointed and let down. Social media and mainstream media can often trick us into thinking others are having a better experience or that everyone loves the holidays. This can contribute to feelings of anxiety, sadness and isolation.
Keep a Regular Sleep, Eat and Exercise Schedule:
Taking care of for your physical health can impact your mental health all year round. Things like moving your body and getting enough rest help your mind stay healthy and have a positive impact on your mental and emotional health. Try to keep up with your sleep routine, diet and exercise.
Limit alcohol and other substances:
While it may seem like the holidays are synonymous with drinking, it is important to stay mindful of how much you are consuming. Try not to remove stress or unpleasant emotions with alcohol and other substances. If you need a break, take one.
Adjust your expectations and plan ahead
Our hopes and expectations can be the worst enemy of our moods. When you build up your expectations for holiday events, either positively or negatively, you set yourself up for potential negative mental health impacts. Significant mood disturbances can trigger your mental health symptoms and leave you struggling even after the holiday season is over.
Practice gratitude:
Try to challenge the dread, anxiety or stress with gratitude. Come up with three categories of your life that you can look to for things to be grateful for. (ie. Family, Friends, Career, the World, Self, Hobbies, Faith/Spirituality, or anything else you can think of.) Once or twice per week list out about 10-20 things that you are grateful for in each category. Also, if this is hard at first, don’t beat yourself up it takes practice.
Set Aside Time for Yourself
When things become too overwhelming, take a step back and take some time for yourself. Packing your holiday season with numerous gatherings and plans may sound fun at first but setting aside time for self-care is essential. Reserve a weekend or two for yourself to enjoy your hobbies, activities you love, or to just curl up with a warm blanket, a good show, and your favorite hot beverage.
Give Yourself a Spending Limit
Something that can contribute to holiday stress is money. Many aspects of the holiday season revolve around buying gifts or buying food or beverages for parties or holiday dinners. It’s helpful to set a budget for yourself during this time of year so you don’t have to stress over money.
Process Your Feelings
It may help to journal about these topics:
Do you feel overwhelmed by the holidays?
2. What specifically feels overwhelming to you?
3. What is on your plate? What can be removed or delegated to another person?
4. How do you want to better cope with these feelings this season?
5. After the holidays, what do you want to be true?
Ask for Help and Support
Feeling down or stressed during the holiday season is normal, and you can discuss tools to overcome these feelings. Reaching out for help during the holidays is one of the best things you can do if you’re struggling with your mental health. It’s effective to speak with a person you trust, like a supportive friend, family member or a therapist about how you feel. With therapeutic support, you can manage the stresses of the holidays, and keep any mental health symptoms from escalating into serious concerns.
This holiday season, try something a little different. Ask yourself, what makes up a holiday for you? Try to be more intentional about noticing and honoring how you feel and put a new spin on the meaning of the happiest time of the year!
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