10 Ways to Navigate Holiday Stress
- enrichpsychotherap
- Nov 14, 2022
- 3 min read
A Holly Jolly Stress Fest?
Navigating the holiday season can be a challenge. Along with the turkey and cranberry sauce,
the cookies and milk, can come emotions that are difficult to cope with. During this time of
year, it's not uncommon to feel lonely, isolated, overwhelmed, anxious, depressed, or
disappointed. The holidays tend to come with a lot of expectations and traditions, and financial
strain or social pressure can be felt more acutely. It can be especially challenging to enjoy
yourself if you’re dealing with stress among family members or are grieving a loss. Here are
some tips to help you get through:
1. Take care of yourself physically. This may seem basic, but it can make a world of
difference. To the best of your ability, pay attention to maintaining your sleep, eating,
water intake, physical activity, and hygiene.
2. Be mindful of your alcohol intake. Alcohol makes us more vulnerable to our emotions,
both while we’re drinking and afterwards. It can also increase symptoms of anxiety and
depression. Substituting another beverage like a non-alcoholic seltzer can help to
maintain balance.
3. Manage expectations, and be gentle with yourself. No celebration is perfect. It’s likely
that something will go awry, and it’s possible that you’ll make mistakes. Think of how
you would respond to a loved one in your position. Would you think less of them if their
cookies were dry, or if dinner was an hour behind schedule? Give yourself the same
grace you’d give to others.
4. Be intentional about engaging in enjoyable activities. During the hustle and bustle of the
season, it can be easy to become overly task focused and forget to take time for
ourselves. Whenever you can, spend time doing things purely for the fun of it – taking a
bath, playing video games, watching your favorite movie, etc.
5. Volunteer your time. When we help others, we help ourselves. Donating time and
energy to a cause (e.g., a food pantry, toy drive, or warming center) fosters connection
with others, provides a sense of purpose, and shifts focus away from painful emotions.
6. Ask yourself, “What’s NOT wrong?” It’s not unusual to focus on what’s going wrong in
our lives, especially during times of high stress. When we ask ourselves, “what’s not
wrong?”, we provide ourselves with a different perspective on things. Sometimes,
what’s “not wrong” can be as simple as, “I didn’t burn the turkey this year,” “My house
has a cozy fireplace,” or “My dog looks so cute in his candy cane PJs!”
7. Connect with your chosen family. Factors such as physical distance or a lack of
acceptance or understanding can make it impossible for some to spend the holidays
with the family they grew up with. If this is the case for you, make plans ahead of time
with people who make you feel good. This could mean planning a Thanksgiving dinner
with friends or attending events sponsored by an organization or community group that
you belong to.
8. Skip the advertisements. Hitting mute, going to the bathroom, or grabbing a snack
during commercials can spare you from being exposed to idealized versions of the
holidays, which can make you feel like you’re missing out.
9. Give yourself permission to say no. You may receive invitations to a lot of events in
November and December, especially if you have a large extended family, work in an
office, or participate in clubs. If the idea of going to three gatherings in one weekend
makes you anxious, if you’re short on time or funds, or if you simply need a break, it’s
okay to decline an invitation. You can say something as simple as, “I won’t be able to
make it.” If you’re still feeling guilty, you can always offer to get together after the
holidays.
10. Get professional help. Schedule a session with your therapist so you can make a plan to
cope with challenges that may arise. Don’t have a therapist? Reach out and schedule a
free 15-minute consultation call with me to see if we’d be a good fit!
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