Coping with Holiday Stress
Tips to minimize holiday stressors
When we think of the holidays, many people think about family bonding, celebrating, gift-giving and receiving, and being off from work and school. Even though this should be a fun and cheerful time of the year, many people do not see the potential in the stress that comes along with holiday shenanigans. The demand for gift-giving, parties, and entertainment, and the increased need for shopping can cause mild to severe stress, anxiety, and depression in many individuals who partake in all the holiday festivities. If this is you, you are not alone. In fact, according to the American Psychological Association (2022), 38% of people who agreed to take a holiday stress survey stated, that “their stress increased during the holiday season”, which can lead to physical illnesses, depression, anxiety, and substance misuse (APA, 2022).
Despite what you may have previously experienced, the truth is that there are a few tips to minimize holiday stress and anxiety triggers. The following tips are provided by the Mayo Clinic (2023) on a few strategies that can help you handle holiday stressors before they even start.
1. Acknowledge your feelings. Don’t keep everything bottled inside. If you are beginning to feel sad or angry, know these feelings are perfectly normal during this time of year and sometimes having a good cry can help you go to the next level.
2. Keep it real. Look, people grow up but the love that a family has for each other doesn’t waiver. If the kids are not able to come visit this year, it’s okay. Try to do something a little different that will allow you to show them how much you love them. Send them a short comical movie clip, provide a family recipe, or do a virtual karaoke night. Just have fun.
3. Stick to a budget. This one is difficult to do but can be done successfully. If you are planning a gathering, be sure to be specific about the maximum dollar amount to spend on gifts. You can start low with a $10.00 - $25.00 maximum gift exchange amount. Don’t try to purchase all the food items yourself. Family potlucks are very economical and help spread the cooking load amongst others in the family.
4. Plan ahead. Set aside certain days that you can go shopping and plan the holiday menu. Plan to have holiday games for the gift exchanges and make sure that everyone who has agreed to bring a dish prepares it the night before.
5. Learn to say no. Saying yes when you really don’t want to say yes can lead to feelings of resentment and being overwhelmed. If you say no, trust me the world will not come to an end. Remember to put your peace of mind first and if you are not able to participate in a special project, someone else can. It doesn’t have to be you.
6. Take a breather. Set aside time for yourself even if it’s for 10-15 minutes without distractions. Find something that helps reduce your stress and anxiety levels by clearing your mind, slowing your breathing, and restoring inner calmness.
7. Don’t be afraid to seek professional help if you need it. If you find yourself experiencing feelings of sadness, anxiety, unable to sleep, irritability, and hopelessness and are unable to handle routine daily activities that last longer than normal (several weeks). Don’t be afraid to discuss your concerns with your medical physician or mental health provider.
Guided Pathways, LLC., understands how the hustle and bustle of the holiday season can be a rollercoaster ride for so many people and wanted you to know that we are here for your therapeutic needs. Remember to put your peace of mind first, plan, be realistic, stay on budget, learn to say no, acknowledge your feelings, and don’t be afraid to reach out to someone to talk to. We wish you all many blessings during this holiday season!
—-Author- Serena Thompson, MAMFT
Guided Pathways, LLC
Master-level Therapist
