Holiday Stress and How to Protect Your Mental Health
The holiday season brings joy, celebration, and sometimes stress. At Thrivewell Counselling, we know this time of year can be tough, with pressures like holiday prep, family get-togethers, and the year-end rush.
It’s normal to feel ups and downs during the holidays you're not alone. So many of us have mixed feelings about this time of the year. The good news is that there are coping tools and simple steps you can take to make life a little easier for you. If you’re interested in learning more about helpful mental health holiday tips, read on.
Why Is December So Stressful?
While the holiday season has the potential to be a time of connection and joy, December is a common time when anxiety, emotional ups and downs, and loneliness can become more prominent. Knowing that the holidays are actually a pretty stressful time of the year can help you set more realistic expectations and lower the pressure on yourself.
In this article, you’ll learn about how holiday stress impacts mental health - and what you can do about it. Whether you're dealing with seasonal affective disorder (SAD), family conflict during the holidays, or looking for general stress and social anxiety relief, you’ll get clear information here. We'll examine the various aspects of what makes the holidays so stressful and provide practical, actionable strategies to help you thrive during December, and all year round.
Understanding Holiday Stress
Imagine you're walking through a crowded mall during the holiday season. Everywhere you look, there are bright lights, holiday sales, and festive music. It seems like everyone is in a rush, trying to find the perfect gift or the best holiday deal. This scene, while festive and lively, can also be the source of a unique kind of stress holiday stress.
Holiday stress is a specific type of stress experienced during the festive season. It stems from the various demands emotional, financial, physical, and social that are often heightened during this time. You might feel the pressure to find the perfect gifts, host the ideal holiday party, or meet the high expectations of family traditions. The holiday season can amplify feelings of loneliness or loss, making it a challenging time for many.
Common Sources of Stress Include:
Financial Pressure: The cost of gifts, travel, and holiday festivities can lead to financial stress.
Social Expectations: There's often an expectation to be joyful and social, which can be overwhelming.
Family Dynamics: Spending time with family can be wonderful but also stressful due to complex relationships and past conflicts. You might be connecting with your family of origin or your Chosen Family. Each of these can bring unique challenges.
Overcommitment: The holiday season is busy, and trying to attend every event or meet every commitment can be exhausting.
Personal Loss or Loneliness: For those who have lost loved ones, or are far or estranged from family, the holidays can intensify feelings of grief or isolation.
Recognizing these sources of stress is the first step in managing them. Remember, it's okay to feel overwhelmed during the holidays you're not alone in this.
The Holiday Emotional Rollercoaster
This time of the year can make you feel happy, sad, or angry. You may feel many mixed emotions. High expectations, nostalgia, social pressure, disrupted routines, and shorter winter days can all play a role.
Emotional Self-Care During The Holidays:
Things can be ‘good enough’! It's okay if they’re not perfect.
Talk about lost loved ones and share your memories.
It's okay to say no to social events.
Keep some regular routines to stay grounded.
If you're struggling, consider talking to a therapist.
Heightened Anxiety and Overwhelm
With more social events and family time, you might feel more anxious or overwhelmed.
Honouring Your Needs and Emotions
Reminder: Things do not have to be perfect. No matter what any relative or friend may insinuate - your house, your gifts, no part of your holidays are required to look like a Hallmark card. In fact, the greatest memories are usually when things go a little bit wrong and everyone chips in to help.
Feeling grief and loss is normal during memorable times: Allow yourself time to remember past holidays and acknowledge lost loved ones. Talk about how much you miss them - do a toast in their honour if that feels appropriate. There’s often an unspoken rule about not bringing up those who have passed away due to a fear of making things less “happy” but there is joy in sharing memories of those you miss.
Learn to say no when it comes to social engagements: It's important to find a balance between social activities and downtime. Part of finding that balance is having to say “No I won’t be able to come”. This can be hard if you don’t like disappointing people - but it’s good to keep in mind that the host of any event is not focused on just you attending the event - it’s often many people who are coming - and they will survive without you. Remember that “no” 'is a complete sentence. You don’t need to give a reason other than “I’m not able to make it”. Protect your peace this holiday season and only say yes to events that you know you won’t resent going to - that way the parties and dinners you do attend will be ones you look forward to, instead of dreading.
Keep a Routine: Try to keep some parts of your regular routine intact. Eat at your normal times of the day, try and wake up at the same time - do what you can do to keep a sense of stability amidst the holiday chaos.
Seek Support: Talk to friends, family, or an individual therapist if you're struggling. The therapists at ThriveWell Counselling are trained in supporting people during stressful times - and we offer free consultations.
Why Your Mental Health May Suffer During The Holidays
Holiday Depression and Loneliness: Feeling down when everyone else seems happy is tough.
Sleep Challenges: The busy holiday schedule can mess with your sleep, making you feel more stressed and affecting your overall health.
Strained Relationships and Social Challenges: Family expectations and past conflicts can make holiday get-togethers stressful. It's okay to set boundaries and say no when you need to.
Impact on Self-Esteem: The pressure to have a perfect holiday can hurt your self-esteem. Remember, it’s okay if your holiday isn’t like what you see in shows, the movies, or on social media. Focus on what helps you feel happy and grounded. Practice noticing how good this can feel!
Coping Mechanisms: What Works and What Doesn’t
When faced with the stresses of the holiday season, you and those around you, quite naturally turn to various ways of coping. Some of these strategies can be beneficial, helping you navigate the season with greater ease and less anxiety. However, other coping mechanisms might be less helpful, potentially leading to longer-term challenges.
Supportive Coping Strategies
Engaging in activities that relax and refresh you can go a long way in helping you get through the holidays feeling good. This might include practices like mindfulness or meditation, which is good at reducing anxiety.
Physical activities, such as a brisk walk or yoga session, are excellent for managing stress, as they release endorphins that naturally boost your mood. Even going to a movie and relaxing for a few hours can ease tension.
Creating a structured plan for your holiday activities can also feel supportive. By prioritizing tasks and setting realistic goals, you can feel more in control and less overwhelmed. Remember that it’s okay to say no to things you’d rather not do. Set boundaries and say no to certain requests, this preserves your energy and reduces stress.
Unhelpful Coping Strategies
Some coping mechanisms can be detrimental in the long run. Excessive consumption of alcohol or reliance on other substances as a means of dealing with stress can lead to health issues, put stress on relationships, and even increase your chances of dependency.
Procrastination, while it might provide temporary relief, can increase stress as tasks and responsibilities pile up. Similarly, isolating yourself as a way to avoid holiday stress can lead to feelings of loneliness and disconnection.
Why Your Physical Health Can Take a Hit During The Holidays
Stress can lead to physical symptoms like headaches or digestive issues. Keeping up with exercise, healthy eating, and enough sleep can help your physical and mental health.
Strategies For Managing Holiday Anxiety
Navigating the holiday season doesn't have to be overwhelming. By adopting certain strategies, you can manage holiday stress effectively and enjoy this special time of the year. Below are some practical tips to help you keep holiday stress at bay.
Plan Ahead For A Positive Outcome
Organize Your Activities: Create a schedule for your holiday activities. Planning ahead can prevent last-minute rushes and reduce stress.
Budget Wisely: Set a realistic budget for gifts and festivities to avoid financial strain.
Set Realistic Expectations
Be Realistic About What You Can Achieve: Remember, it's okay if things don't go exactly as planned.
Communicate with Family and Friends: Share your thoughts and feelings about holiday plans and expectations.
Practice Self-Care During Holidays
Take Time for Yourself: Make sure to set aside some time for activities you enjoy.
Focus on Healthy Habits: Continue with your regular exercise, sleep, and healthy eating routines.
Professional Mental Health Support During The Holidays
Talking to a therapist to cope with holiday stress is often a great way to feel more empowered and confident.
The Benefits of Therapy
Personalized Guidance: A therapist can offer tailored advice and coping strategies based on your specific needs.
Supportive Environment: Therapy provides a non-judgmental space to discuss your concerns and challenges.
Skill Development: Learn new ways to manage stress and improve your mental health.
Holiday Stress Relief With Therapy
The holiday season, with all its joys and challenges, can significantly impact your mental health. Understanding the sources of holiday stress, acknowledging your emotions, and implementing effective techniques to limit your stress, are key ways to take care of your emotions, manage stress, and enjoy this festive time.
If you find yourself struggling with holiday stress, remember that help is available. Contact Thrivewell Counselling to book a consultation. Our dedicated professionals are here to support you through the challenges of the holiday season and beyond. Let us help you find joy and peace this holiday season.