5 Strategies for Managing Stress Around the Holidays

The holiday season can be a time of joy, connection, and celebration. The season can also present its own unique challenges, like disruptions in routines, reminders of loved ones lost, and more. Surveys find that 60-80% of people report increased stress levels during the holidays, with higher financial demands being the biggest contributor. People with mental health conditions also report that the holidays worsen their symptoms. Below are some tips to preemptively manage some of these stressors that might arise: 

1. Manage expectations 

There can be so many internal and external pressures to make everything “perfect” for our families and ourselves during the holidays. Sometimes there can be a mismatch between what we’re actually experiencing and how we think it should be. Aiming for fun and not perfection can help increase room for flexibility and help us to let go of the unattainable. 

2. Maintain self-care

Aim to continue to eat, sleep, move your body, and stay hydrated in consistent ways. Expose yourself to sunlight when you can. Limit alcohol consumption. Check in with yourself regularly. On a scale of 1 to 10, how are you feeling? At a certain level, maybe you know it’s then time to take a break. (See #3)

3. Have a plan for when you might be feeling stressed, sad, or lonely

Anticipate times of heightened stress. How can you take a break in the ways that you might need? Taking a brief walk, savoring a cup of morning coffee, calling a friend, listening to music, watching your favorite movie/TV show, or taking some deep breaths can each help us to recharge. Being proactive in our wellness can be increasingly important. 

4. Reflect on the happy memories while creating new ones

Holidays can be times of intensified grief during which we are reminded of those no longer with us. Acknowledging, naming, and validating the loss and grief without dwelling on it can allow us to focus on and celebrate the happy memories. Tell stories and reminisce! Are there any rituals or traditions you and your family can participate in to honor loved ones while creating new memories in the present? 

5. Connect with community 

With colder weather and less outdoor activities, loneliness and isolation can be on the rise during this time of year. If people feel disconnected from family or friends, it’s really important to get out there, and find/create one for yourself if needed. Attend events at local places of worship, organizations, clubs, cultural or community centers, meetups, volunteer, or engage in a new hobby or interest! Talk with others, interact, connect, and feel good about contributing to yourself and others. 

The Holiday season, although surrounded by joy and connectedness with family and friends, can present unique challenges for those who are struggling with various individual or family factors. Practicing some of these strategies and remembering to care for yourself can help to improve mental health outcomes as well as encourage finding ways to remain at rest during this time.