Managing Holiday Stress

The holidays are just around the corner, and they always seem to sneak up quickly. While this season often sparks happiness and excitement, it can also bring stress and a nagging feeling of trepidation. During this season, it is easy to get caught up in family gatherings, travel, finishing up end-of-the-year work responsibilities, and of course, holiday themed parties. In the midst of such festivities, mental and physical health often take a back seat on the holiday to-do list. However, it is especially important during this time to self-reflect and consciously make decisions that support health and well-being. If you have created mental or physical health goals by yourself or with help from a therapist this year, now is the perfect time to push those goals to the finish line and practice skills to maximize your growth.
 
We asked a few therapists to share their tips on how to best navigate through the holidays, and how to prioritize all aspects of well-being this season. Read on for some of our favorite ways to thoroughly enjoy the holidays! 
 
Plan ahead - make a schedule of important events ahead of time
 
Whether you are traveling across the country to see family and friends or cozying up close to home, planning effectively (and in advance) is an excellent way to manage anxiety and stress. Using a calendar application on your phone, a journal, or a day timer are great resources to organize schedules and ensure appointments do not overlap. These tools are fully customizable, and you can add as much or as little detail to each event to capture important reminders and to stay organized.
 
In addition, remember to allocate down time for yourself. After a busy day shopping for gifts or a hectic workday, pencil in time on your calendar to relax on the couch, read a good book, or go to bed early. These little breaks can do wonders for an overwhelmed mind.
 
Get physical – remember to move your body
 
Physical exercise is important all year round, but with the addition of holiday treats it is even more essential. A brisk walk with the dog, a morning spin class, or even a few runs down a ski slope all count! When we exercise, our bodies release endorphins (the “feel good” hormones) and norepinephrine, which aid in the regulation of the central nervous system to improve mood and cognitive abilities. Another added benefit of physical exercise is improved sleep. Activities that increase heart rate and body temperature help the body to regulate more efficiently and once bedtime rolls around, the body and mind are ready to count sheep (or reindeer).  
 
Establish a budget – for money and your time
 
For many of us, holiday shopping, gift giving, and entertaining friends and family can quickly impact finances. Of course, we want to buy the perfect gifts for those we love, but it is important to keep gift giving realistic and within a budget. Before the endless advertisements for Black Friday and holiday savings events start to infiltrate all aspects of life, set a budget for how much you can realistically spend on gifts this year. Using a budget application on your phone or even a pen-and-paper breakdown can visually help to plan accordingly. For example, set an overall budget and then break it down into categories for friends, family, coworkers, etc. When it’s time to capitalize on those holiday deals, bring your budget and shopping list with you to help stay on track.
 
We often think of budgeting in relationship to money and spending – but time is also a valuable currency. If you are spending time with loved ones or hosting guests from out of town, remember that you, your presence, and your time are precious. Set a “time budget” for yourself and do your best to stick to it. Spreading yourself too thin and forgetting to replenish your tank only add to the holiday stressors.
 
Manage expectations – things may not go perfectly according to plan
 
The holidays bring an element of excitement, and we often reunite with loved ones during this season. Especially over the past two years living through a pandemic, many of us may have not seen friends or family for a long time. This anticipation can lead us to build up an idea in our minds of how perfect our reunions will be or how great it will feel to reconnect. However, it is critical to manage expectations and understand that plans may not perfectly pan out. Cancelled flights, winter weather, and delayed packages are all unfortunate events that tend to occur this time of year. It is certainly acceptable to be upset by these glitches but remaining optimistic and having flexible expectations is a must to maintain a positive attitude and reduce stress. When something does not go according to plan, remember to take some deep breaths and remain calm; there are always ways to solve a problem and sometimes great things can come from spontaneous changes in plans.
 
Practice gratitude
 
Hundreds of research articles have been published on the benefits of practicing gratitude. This powerful exercise has the ability to physically change neural pathways in the brain and improve overall mental health. In one study performed at UC Berkley, researchers asked two groups of study participants to lay in an fMRI machine to view blood flow activity in the brain. The first group were instructed to write “gratitude letters” and the second group did not. Each group were then imaged in the fMRI machine and during the scan, were asked to complete a task. For the task, each participant was given money and asked to “pay it forward” to a worthy cause, and they could decide how much money to give. The group of participants who started the study by writing gratitude letters were more likely to give more amounts of money and researchers noticed increased activity in their medial prefrontal cortex (responsible for learning and informed decision making) compared to the other group. Researchers concluded that even small acts of gratitude can impact how the brain functions and improve decision making and overall satisfaction.
 
During the holiday season, we tend to focus on things we don’t have – gifts we want for ourselves or gifts we want for friends and family. Practice writing a gratitude list or a journal entry. Encourage others in your family to write about gratitude and create a new habit. Before getting out of bed in the morning, think about one thing you are grateful for that day. Gratitude reverses our priorities to help us appreciate the people and things we already have.
 
We hope these tips help you to navigate through the holidays this year and to truly enjoy all the wonderful things that happen during this season. Remember to stay present with yourself, with your friends, and with your family.
 
At the practice of Hilary Morris, LPC, we are grateful for all our patients and colleagues and wish you a wonderful holiday season. We hope you are able to relax, unwind, and reconnect with loved ones, and we are here to continue to provide the support you may need this season.