Managing Holiday Stress: Tips for Coping with Seasonal Pressure
The holiday season is often portrayed as a time of joy and cheer. But for many, it is a period of stress, anxiety, and even sadness. If you find yourself feeling overwhelmed, you are not alone. The holidays can bring up various challenges that make it difficult to feel the festive spirit. This article provides insight into various common reasons why the holiday season can be tough and strategies to better manage.
Why the Holidays Can Be Stressful
1. High Expectations
From finding the perfect gifts to decorating your home, choosing the ideal outfits, and being sociable at Holiday parties, there is often an underlying pressure to meet certain standards. The constant push to live up to these expectations can feel exhausting.
2. Overwhelming Schedules
As the season kicks into full gear, the to-do list grows longer. Holiday tasks pile up on top of work, family obligations, and everyday life. There is also the social calendar to manage, with parties, dinners, and events that seem to demand your time—leaving little space for relaxation.
3. Financial Pressure
For many, the holidays bring added financial pressure. The costs can quickly add up between gifts, travel, and meals. If money is already tight, this period can amplify worries about managing expenses.
4. Food and Alcohol Temptations
The abundance of holiday treats and alcohol can trigger anxiety for those trying to maintain healthy habits. From navigating overeating at parties to dealing with feelings of guilt or judgment, food and drink can add to stress levels during this time.
5. Social Anxiety
Holiday events can be overwhelming for those with social anxiety. Being in large groups, engaging in forced small talk, or spending time with relatives you do not get along with can be emotionally draining.
6. Loneliness
The holidays often emphasize togetherness, which can feel isolating for those who are estranged from family, dealing with a recent loss, or facing other emotional challenges. For some, the season highlights a sense of loneliness that is hard to ignore.
7. Parenting Pressure
Parents often feel pressure to create the "perfect" holiday for their children. This can lead to burnout, especially for those juggling work, childcare, and holiday responsibilities. Finding balance while meeting everyone's needs can be a daunting task.
8. New Year's Goals
The holidays are followed by a rush to set new goals and start fresh in the new year. But after the emotional and physical toll of the season, the pressure to implement new routines or healthy habits can feel like an added burden.
The Impact of the Holidays on Mental Health
The holiday season can be especially tough for those struggling with mental health. A 2014 survey from the National Alliance on Mental Illness revealed that 64% of people with mental health conditions reported that their symptoms worsened during the holidays. For some, the pressure to be cheerful or "normal" can exacerbate feelings of depression, anxiety, or isolation.
Seasonal Affective Disorder (SAD) is one mental health condition that is especially prevalent during the winter months. With shorter days and less sunlight, many people experience a dip in mood and energy, leading to irritability, fatigue, and difficulty concentrating. It is essential to recognize that while temporary feelings of stress or sadness can arise, for some, these can be part of a deeper mental health issue that requires attention.
Tips for Coping with Holiday Stress
If you find yourself feeling overwhelmed, here are some strategies to help you manage stress and maintain your well-being:
1. Check in with Yourself
Take some time to reflect on your own emotions and needs during this time. Being kind to yourself during stressful moments is essential. Feeling frustrated or anxious during this time of year is okay and very understandable. Acknowledge those feelings without judgment and give yourself permission to step back when needed.
2. Set Boundaries
Setting clear boundaries is crucial during the holiday season. You are not obligated to accept every invitation, overextend your budget, or commit to every social obligation. It is okay to say no to things that do not align with your schedule or personal preferences or add unnecessary pressure.
3. Prioritize Self-Care
Make self-care a priority, even just for a few minutes each day. Take a walk, listen to music, do some paint-by-numbers, read a book, do some deep breathing, or take a rest. These small acts can recharge your energy and improve your mood.
4. Realistic is the Goal
Remind yourself that you do not have to do everything, and they definitely do not have to be perfect. Set realistic expectations for yourself - whether it is holiday shopping, cooking, or decorating, break tasks down into manageable steps and give yourself grace if things do not go as planned.
5. Plan Ahead
Getting organized can help you feel more in control. Create a plan for managing all the holiday tasks, from shopping to meal prep. Having a schedule will allow you to manage your time better and reduce the stress of last-minute scrambling.
How to make a schedule:
Break Tasks into Smaller Steps: Divide large tasks into manageable pieces with deadlines.
Prioritize and Set Realistic Deadlines: Focus on the most critical tasks and set achievable goals.
Use Time Blocks: Schedule specific times for different activities to stay organized and avoid procrastination.
6. Get Moving
Physical activity can help increase your mental health significantly;
exercise boosts your mood by triggering the release of "feel-good" hormones like endorphins, serotonin, and dopamine. These chemicals help reduce stress, improve mental clarity, and increase feelings of happiness while also regulating your internal clock and combatting fatigue.
Try to spend at least 20 minutes outside every day to boost your mood and regulate your body's internal clock. Whether it is a walk or a light jog, moving your body can help with feelings of stress, depression, and fatigue.
7. Limit Alcohol Intake
While a drink or two might seem like a good way to unwind, alcohol is a depressant and can worsen feelings of anxiety or sadness. Set limits for yourself and be mindful of your consumption, especially if you know you're prone to feeling low after drinking.
8. Watch Your Nutrition
The holidays are full of indulgent foods, and it's easy to overeat or neglect your nutritional needs. Try to maintain a balanced diet and listen to what your body needs. If you find yourself emotionally eating, take a moment to check in with your feelings. Ask yourself the following questions:
What am I feeling right now?
Am I hungry, or am I trying to soothe myself?
What do I need right now to feel better, aside from food?
9. Get Enough Sleep
Lack of sleep can increase stress and make it harder to manage emotions. Avoid staying up late wrapping gifts (see tip 5 - Plan Ahead) or watching holiday movies. Instead, try to maintain a healthy sleep schedule to help you stay energized and focused.
10. Ask for Help
Do not hesitate to lean on your support system. Whether you need assistance with holiday preparations or need someone to talk to, reaching out can make a big difference in how you manage stress.
Final Thoughts
If you find that the stress of the holiday season is becoming too overwhelming, or if you are struggling with your mental health, seeking professional help is always an option. Consider reaching out to a licensed mental health professional to support your emotional well-being during this time.
With some planning and self-care, the holiday season does not have to be too stressful. While it is expected to feel overwhelmed sometimes, remember that you can take control of how you manage this season and make it a more enjoyable time - for yourself and your close ones.
Emerald Mental Health can help you navigate your feelings and provide strategies for managing stress. Feel free to reach out for a free 15-minute consultation at reini@emeraldmentalhealth.com or by phone at (206) 973 0283.
