Follow these tips to help minimize holiday stress
The holidays often bring joy, celebration, and time for connection, while also presenting a dizzying array of demands like cooking meals, shopping, baking, cleaning, and entertaining. The preparation and anticipation may also lead to increased stress, anxiety, and depression. For some the compounded symptoms of grief may further cloud the holiday experience.
Fortunately, there are some practical ways to minimize the stress that accompanies the holiday season.
As with other health issues, prevention is often the first and best line of defense in combating the chronic stress, anxiety, and depression that may be triggered by the increased responsibilities of the holidays. Learn to recognize holiday triggers, such as financial pressures or personal demands, in order to combat them before they become overwhelming. Plan ahead and set aside specific days for shopping, baking, connecting with friends, and other activities.
Try to maintain a routine that mimics the schedule maintained throughout the year, including regular meals, self-care, exercise, and sleep, avoiding excessive tobacco and alcohol use. While the routine may need to be adapted, the healthy habits don’t have to be completely abandoned.
While it can be tempting to consume meals on-the-go, such choices ordinarily offer little in the way of providing the type of energy needed for accomplishing the tasks at hand. Utilizing a crockpot to prepare meals can be a valuable asset, both in terms of health and finances. Consider packing quick options like fruit, nuts, protein drinks, etc. for those times when sitting down to a meal may be time prohibitive.
Often, stress responses occur not only because of the activity that is being performed, but also because of the way the activity is being perceived by the brain. For example, rather than saying to oneself, “I’m so busy. I don’t have time to get to the gym to exercise,” instead try saying, “My schedule is packed full of fun things for the holidays, so I’m going to be creative with my exercise by walking more as I am shopping, and moving more when cooking, lifting decorations, cleaning, etc.”
Practice managing expectations of the holidays. Rather than striving for perfection, try to determine the top two or three goals, rather than a list of tasks, and work backward from there. Staying focused on the goal helps break down the tasks into smaller, more manageable pieces and helps promote a sense of accomplishment rather than busy-ness.
Avoid financial stress by focusing on the goals previously established. Plan a budget before shopping that supports the notion that gifting others is just one way of acknowledging special relationships. Consider non-traditional, and less financially burdensome alternatives such as donating to a charity, or volunteering time in someone’s name. Homemade gifts and gifts of time can be especially meaningful.
Try to embrace flexibility. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to and be open to creating new ones. For example, if adult children or other relatives can’t come home, find new ways to celebrate together, such as sharing pictures, emails or videos, or meeting virtually on a video call.
If feeling alone, try reaching out to a friend or family member with a text, a call, or a video chat. Volunteering time or doing something to help others is also a good way to lift spirits and broaden friendships. For example, consider dropping off a meal and dessert at a friend’s home during the holidays.
There are also a multitude of community, religious, or other social events in the community. Websites, online support groups, social media sites, or virtual events can offer additional support and companionship.
Be aware of how the information culture can produce undue stress, and adjust the time spend reading news and social media to allow instead for deep breathing exercises, meditation, or yoga
For those experiencing grief, It’s important to acknowledge the feelings of sadness and loss as normal, particularly during the holidays, when the loss may be felt more profoundly, as special events and traditions are experienced differently without the loved one. Trying to force oneself to be happy just because it’s the holiday season is an unrealistic expectation. Instead, allowing time for remembrance and, when possible, honoring the memory of the loved one, will reduce the body’s experience of stress.
For many, holiday stressors and the accompanying symptoms of depression and anxiety are temporary.
If you, or someone you love, find yourselves feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores, please contact a doctor or mental health professional.
For anyone experiencing a mental health emergency, the local crisis line number is 1-800-344-5818. The National Suicide and Crisis Lifeline is 9-8-8.
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