The holidays are often presented in mainstream society as a season of joy and happiness! As a culture we are more than willing to avoid topics such as stress, anxiety, or depression for fear you will be perceived as the “Grinch” of the holiday season. For most people, the holidays bring additional stress to our already demanding schedule in the form of more “to-dos”, financial costs associated with activities and gifts, and confronting changes that have occurred in our lives. It’s no wonder people experience an increase in distressing emotions during this time!
Learning to identify your own personal triggers and practical strategies to manage these stressors is important in helping maintain your sanity during the holidays. Using a few strategies to manage your stress can help make the holiday season more enjoyable.
Knowing Your Triggers
The first step in managing stress associated with the holidays is to be aware of factors that may trigger strong emotions. Some of these factors include:
Avoiding distressing feelings of sadness, loneliness, and anxiety to maintain “holiday cheer”
Unrealistic expectations from family and friends
Associating the holidays with unresolved family issues or painful experiences
Reflecting on loses or facing the loss of a loved one
Changes in family obligations particularly after a marriage, divorce, or having kids
Being away from family and friends
Tips for Managing Holiday Stress
It’s challenging to manage stress in the midst of the holiday chaos. Taking preventative steps to manage stress can help decrease distress and make the holidays more enjoyable. Here are some strategies to try this holiday season:
ACKNOWLEDGE YOUR FEELINGS Distressing feelings do not automatically take a break during the holiday season. Avoiding feelings often makes them stronger so it’s important to acknowledge and express your feelings. Reach out to a trusted individual who your are comfortable sharing your emotions.
PRIORITIZE YOUR VALUES Trying to achieve the perfect holiday season in every aspect is unrealistic. Take a minute to identify what is most important to you this holiday season and focus your energy in these areas.
SET CLEAR BOUNDARIES Be clear with your family and friends about what you can and cannot do this holiday season. Consider boundaries in different areas including events, finances, taking on additional tasks, and interpersonal boundaries. Sharing your boundary with your loved ones by acknowledging feelings while respecting your boundary is crucial!
Plan ahead Taking a few minutes to identify your events and resources can help prevent stress in the long term. Be sure to set aside a set time for preparing for events, write dates and times for events to avoid overlapping with other events, make lists for needed supplies, and develop a budget.
MAINTAIN HEALTHY HABITS Stress is exacerbated by physical symptoms so taking care of yourself can help combat the negative effects of stress. Try these suggestions:
Be sure to get enough sleep each night
Eat a healthy diet and minimize indulging on sweets and alcohol
Incorporate regular physical activity
PRACTICE SELF-CARE Make time for yourself during this busy season. Take a few minutes to do something you enjoy such as reading, listening to music, taking a walk, and meeting a friend for lunch. It’s also important to have some down time to do deep breathing or mindfulness to help clear your mind.
SEEK PROFESSIONAL HELP IF NEEDED Despite your best efforts, you may continue to experience stress, anxiety, and depression during this holiday season. If your feelings persist for a long period of time or you feel unable to manage them by yourself, seek professional help. Therapists, spiritual leaders, and doctors can provide professional help in these areas. GBHC provides short-term individual therapy for clients to help manage their emotions when they are too big for you to manage yourself! Call us (314.325.2685) or visit our website for more information (www.gbhconsultants.com)
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