Managing Holiday Stress

The Holiday season is in full swing! For many of us, that means that stress levels are on the rise. For those who already struggle with depression and anxiety, the pressure of the holidays can exacerbate their symptoms. Below, we break down some common reasons for holiday stress - including financial strains, gathering with relatives who cause tension, striving for perfection, and feeling overwhelmed with added activities - along with some tips for bringing yourself more joy and less stress.
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Mitigating the financial burden of the holidays

Finances during the holiday season are a common stressor for many people. This year is especially rough with supply chain issues and global shortages driving prices higher than ever. An important thing to remember is that you are not obligated to go into debt to buy gifts for anyone. For the gifts you do decide to purchase, here are some tips to ease the financial strain:

• Creating and adhering to a budget is a great way to make sure you don’t go into debt over holiday gift-giving.
• For larger families and businesses, suggest drawing names so everyone is only responsible for one gift instead of several.
• Shopping small is a great way to save money and even support your local economy if you find a local small business to support.
• Consider upcycling or repurposing a homemade gift.
• Used items are also a great option - Facebook Marketplace is a great place to start your search.

Finally, never underestimate the power of non-commercial gifts - as more and more of the country is vaccinated, spending time with loved ones is the greatest gift of all!
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Combating holiday overwhelm

Most of us can relate to feeling overwhelmed with all the added activity around the holidays. Gatherings, shopping, cooking, baking, ordering, card-writing, picture-taking… the list goes on! Here are our best tips for helping you manage your holiday to-do list with less stress:

• Plan, plan, plan! - Even if you’re not much of a ‘planner’ any other part of the year - let the holiday season be your exception! Planning is a great way to manage and prevent stress. You are far more likely to accomplish all your tasks and not forget any details when you plan out your day, week, and month. Plan your shopping as early as possible to avoid the stress of finding last minute gifts.
• Ask for help - There is no shame in asking for help! The holidays are about giving, especially giving time to help others. Make it a point this year to ‘outsource’ your task list and recruit help with decorating, shopping, running errands, and cooking. If you’re hosting dinners, pot-luck style dinners are a great way to ease your stress in the kitchen, and have the opportunity to try new, delicious recipes.
• Make it easier on yourself - Don’t be afraid to buy pre-made food items when you can.

Managing your expectations on how much you can accomplish can be your key to success. Take on only a realistic amount of tasks and delegate the rest to others, even if that means asking someone else to host.
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Dealing with those relatives

Family is a major focus during the holidays, but family gatherings can be anything but magical. If you find yourself cooped up with relatives who make you uncomfortable or don’t respect your boundaries, our pre-Thanksgiving blog post on navigating controversial conversations around the dinner table is a great resource. The most important takeaway is that you have the right to set and enforce boundaries, and are under no obligation to tolerate abuse.
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Strategies for reducing anxiety

Even with your best efforts, you may find yourself experiencing heightened anxiety and even panic in some situations. Here are some anxiety-reducing techniques you can use ‘in the moment’ when things start to feel heavy:

• Breathe - take a few moments to shut out your surroundings and concentrate on your breathing. You may even want to try certain breathing techniques such as the 4-7-8 method. Breath in through your nose for a count of 4, hold your breath for a count of 7, and then release your breath through your mouth for a count of 8; repeating 3 times.
• Ground yourself - Along with slow, deep breathing, grounding techniques are a great tool during times of high anxiety or panic. A common grounding technique that can be done anywhere is the 54321 technique.
• Find 5 physical things around you (a picture, a cloud, a sign, a pencil, etc..)
• Touch 4 physical things around you (your hair, your shirt, a pencil)
• Listen for 3 distinct sounds (office chatter, the breeze, holiday music, a clock ticking)
• Acknowledge 2 things in your environment you can smell (bread baking, snow, the Christmas tree)
• Find 1 thing to taste (take a drink, grab some chewing gum or a small snack)
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Seek help when needed

Despite all your efforts, sometimes you just need help dealing with the stress of past holiday trauma and seeing relatives who are a strain on your mental health. Suppressing your past experiences and sacrificing your mental health is a slippery slope. Reclaim holiday peace and joy by reaching out to a professional and starting a path to healing.

If you or someone you know is having trouble coping with the holidays, whether due to finances, stress, past trauma, or relatives, reach out to us by phone or text at (833) 624-5400, send us a message using our online contact form, or to register as a new patient get started here.

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^Disclaimer:

^{‍The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information provided in this blog is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.}

^{If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.}