The holidays can be a time of great joy, but it can also be a source of significant stress and anxiety. With the added pressure of social obligations, financial concerns and the potential for family conflict, it is essential to have strategies in place to tackle these challenges effectively.
Holiday anxiety and depression
Feelings of isolation and loneliness are also often heightened during the holidays, especially among those who have recently lost a loved one or those who do not have a strong network of friends and family. Below are some tips to boost your holiday feeling.
Holiday mindfulness
One of the most important steps in managing stress and anxiety during the holidays is practicing mindfulness and being present in the moment. Mindfulness is simple and easy to implement into daily routines. Take a few moments every day to pause, breathe deeply, and focus on the here and now. Pay attention to your surroundings. Pay attention to your physical sensations. As you eat, pay attention to the flavors and textures of your food. We spend too much of our lives thinking about what has already happened or what will happen. Spending more time in the present has been found to relieve stress and anxiety. Take time every day to acknowledge where you are and what your senses are detecting. This can help you regain a sense of control and reduce feelings of overwhelm.
Holiday family time
During the holidays, many gather with their families for parties and events. These occasions often involve a long history of disagreements and disputes. Maybe there’s that one uncle who always gets into fights with your father. Or does that one family member insist on loudly expressing their political opinions every year? Or perhaps the tension is hidden beneath forced smiles and determined talk. Whatever your family’s dynamic, chances are that some of your interactions with them during the holidays will involve stress.
You can find healthier ways to interact with your family this holiday season. For some, this means working on setting and communicating healthy boundaries. You may have to leave a conversation when it comes to gossip or “dangerous” topics. In other situations, you may need to avoid the common pitfall of trying to win an argument or falling into a pattern of conflict. Instead, look for a turning point in the conversation to choose a response that allows for resolution and deviates from the well-worn trail of conflict.
Manage time and money
Another useful strategy is to budget your time and money. Events line the calendar for the season and the pressure to do everything can be overwhelming. Between Christmas concerts, dining out, hosting a Christmas party, and buying gifts for everyone on your list, the holidays can be expensive. Stress tends to creep in when you’re rushing to keep up and when you’re adding up your expenses. A few useful tips can help you limit stress.
Prioritize what is most important to you and spend your time and energy on those elements of the holiday. Create a budget for gifts and make a list of what gifts you can buy. Shop earlier to eliminate the stress of searching for last-minute gifts. As a bonus, shopping early also frees up your holiday calendar. By setting boundaries and managing your schedule, you can reduce the strain on your mental and emotional well-being.
Healthy habits
Regular exercise, healthy eating and adequate sleep are also crucial for managing stress and anxiety during the holidays. Exercise helps release tension and gives you a dose of feel-good chemicals. The vitamins and nutrients in healthy foods give your brain what it needs to function efficiently and joyfully. Additionally, processed foods usually start with a high and quickly lead to a mood and energy crash. Sleep and mental health are linked. Not getting enough sleep often leads to stress, anxiety, or depression. Yet stress, anxiety and depression generally make sleeping difficult. Practicing mindfulness and gratitude can improve sleep. And whatever you do, make sure you get at least 8 hours of sleep every night. These self-care practices can help regulate your body’s stress response, improve your mood, and give you the energy and resilience to meet the demands of the season.
References:
https://www.verywellmind.com/family-conflict-resolution-solutions-3144540
https://www.betterhelp.com/advice/family/8-common-family-issues-and-how-to-solve-them/
https://health.clevelandclinic.org/how-to-set-boundaries
https://www.verywellhealth.com/setting-boundaries-5208802
https://newsinhealth.nih.gov/2012/01/mindfulness-matters
https://apnews.com/article/holidays-gifts-budgeting-stress-finances-3bca475cc118d2441c663dfb95b8d23c
https://money.usnews.com/money/personal-finance/articles/ways-to-sidestep-holiday-financial-stress