The holiday season is approaching and is often idealized as a time for celebration, joy, and spending time with loved ones. However, for many people, it can bring on a litany of tasks: cooking, shopping for gifts, managing family dynamics, and more. Likely you’re feeling a mix of joy, excitement, stress, and overwhelm. If you’re feeling caught up in a whirlwind of stress as the holidays near, you’re not alone. In fact, a 2015 Healthline survey reported that 62% of Americans experience elevated stress levels during the holidays. Here are some tips and tricks to manage the stress that comes along with the holidays and find peace during this season.

Understanding Why Seasonal Stress Happens

Navigating the holidays may result in fatigue, anxiety, irritability, or feeling overwhelmed. Here are some common triggers:

· Expectations: The holidays are often marketed as “the most wonderful time of the year” which can create high expectations that can feel impossible to live up to.

· Managing Responsibilities: Juggling cooking, social events, shopping, and hosting relatives and friends on top of your other responsibilities may leave you feeling stretched thin.

· Financial Pressure: Hosting friends and family, buying presents, and traveling can put a strain on your budget.

· Time Constraints: The season can add a lot to your plate, it can be challenging to balance getting work done, spending time with friends and family, and preparing for the holidays.

· Family Dynamics: Navigating complex family dynamics and difficult conversations can elevate emotional stress.

Tips for Coping with Holiday Stress

Be Kind to Yourself and Others

It can be easy to fall back into habits of being hard on ourselves and others if the holiday season isn’t quite what we envisioned. Try to give yourself the same grace and compassion that you would show a close friend. Remember, everyone’s holiday experience will look a bit different, and you never know what someone else might be going through. Practicing kindness and self-compassion can help you stay grounded and spread joy during the holidays.

Set Aside Time to Relax and Decompress

With all of the added plans and responsibilities that come along with the holidays, it’s easy to forget to take time to take care of yourself. Intentionally schedule at least 30 minutes per day to do something that relaxes and recharges you, whether it’s reading, taking a hot shower, going for a walk, or spending time with your pets.

Create a Plan

Start to break down the overwhelming list of tasks on your to-do list into more manageable steps, and prioritize the most essential ones. Planning ahead can significantly reduce last-minute chaos and help you feel more in control.

Limit Social Media Use

Social media makes it easy for us to compare our experiences and life to other people’s which may seem picture-perfect on their curated Instagram feeds. These comparisons may amplify feelings of shame or inadequacy if they don’t line up with our own experiences. Consider putting social media on pause during the holidays or setting time limits on your apps. This may help shift focus to enjoying the present moment instead of getting caught up in others’ experiences.

Develop a Budget and Stick with It

Financial stressors can lead to heightened anxiety around the holidays. To alleviate some of this pressure, prioritize spending by creating a budget for food, gifts, and decorations and stick to it. Consider gifting experiences or handmade items which are often more budget-friendly and personal.

Communicate and Set Boundaries

The holidays may bring up emotional stress, especially around family interactions. If there are particular individuals or situations that lead to stress, be proactive and set healthy boundaries. Politely but assertively communicate your needs to protect yourself and your mental health.

Reach out for and Accept Help

If holiday stressors start to become so overwhelming that it is impacting your day-to-day life, consider reaching out to a mental health professional who can provide support and strategies for navigating your experiences and emotions. Our clinicians at Georgetown Psychology are here to help and support you through this busy season and beyond!

Resource: https://hms.harvard.edu/news-events/publications-archive/brain/holiday-stress-brain#:~:text=This%20dichotomy%20is%20reflected%20in,such%20as%20an%20exercise%20regimen.