By Alejandro Sanchez, Psy.D., Provisional Psychologist Licensee- ‘Tis the season for joy and giving, but it is also the season for ensuring the house is clean, excessive spending, preparing large feasts, making sure you pick out the ‘right’ gift and planning endless holiday activities. While this season is meant to bring feelings of love and cheer, the holidays can also cause unwanted stress and low mood in a time intended for happiness—and we are here to inform you that feeling this way is perfectly normal. There are various reasons why the holiday season can be overwhelming for many.
According to the American Psychological Association, 38% of participants surveyed reported their stress increased during the holiday season, which can lead to physical illness, depression, anxiety, and substance abuse. Some factors that negatively impacted the participants during the holiday season were lack of time, financial pressure, gift-giving, and family gatherings.
However, there are ways to prevent holiday burnout and manage some of the increased stress of the holidays. We’ve identified everyday stressors this time of year and six helpful stress management strategies to address them.
A helpful start is recognizing that unwanted build-up of stress and realizing that we have more control than we think.
Plan accordingly.
Between family get-togethers, ugly Christmas sweater parties with friends, and white elephant gift exchanges with co-workers, it is natural to feel overwhelmed by the infinite pile of upcoming events. It would help if you planned what activities you could attend realistically without feeling like you’re spreading yourself too thin. If you’re hosting a holiday event, develop a to-do list to help you stay organized. Creating a budget and committing to it can also help you prepare for how much you can responsibly spend and avoid guilt for overspending this season.
Establish healthy boundaries.
Even if they are jolly and fun, holiday activities can create increased stress and leave us feeling overwhelmed rather than fulfilled. With holiday commitments, it is perfectly OK to kindly say ‘no’ now and again to some events. Be realistic about what you can handle and say no when it’s too much. Prioritize the most meaningful activities and commit to what you want to do. Recognizing your limits and establishing boundaries is an effective way to relieve some stress and prevent holiday burnout.
Make healthy choices.
The holidays have an uncanny ability to ruin our healthy habits. Overdoing it on spiked eggnog and latkes during this time of year is expected. It is important not to judge yourself for indulging in holiday delicacies. However, be mindful that mixing a packed schedule with alcohol, sugary treats, and probably a lack of sleep might exacerbate anxiety and low mood for some. Gently limit how much sugar you eat and feed your body balanced food as much as possible. Be sure to schedule time for exercise and moving your body. Exercise is an effective and sustainable way to help your body process and release stress hormones.
Engage in quiet time for yourself.
During the holidays, it can be normal to forget your needs and engage in behaviors that aggravate your stress. Checking in with yourself and prioritizing when you can decompress and recuperate is crucial. Taking a nap or scheduling time to do things you enjoy allows us to engage in quiet time to reinvigorate. Read a book. Watch a film in your queue. Allow yourself to sit down for 10 minutes with a guided meditation app. Give yourself time to recover between holiday parties, travel schedules, work assignments, and gift shopping.
Honor your routine.
A great way to prevent additional holiday stress is to continue engaging in your regular daily routine. If a typical day starts with making yourself a double espresso and catching up on the morning news, keep it from your routine. If you exercise every day at a specific time, do not skip it. Routines are a simple but powerful way to help you stay focused and relaxed.
Be present with the people you love.
Connection with our loved ones does not happen by osmosis. Our small and deliberate choices nurture deep relationships with the people around us. Even with all the unwanted stress, the holiday season can bring, it can still be an opportune time to connect with your loved ones and express gratitude with intention and purpose.
Dr. Sanchez works with individuals and families to find better ways to resolve conflict and communicate better. Call Davenport Psychology today to schedule with Dr. Sanchez 941-702-2457.