Reduce Stress During the Holidays
A 2023 survey by the American Psychological Association found that 89% of U.S. adults feel stressed during the holiday season, with 41% reporting higher stress levels compared to other times of the year.
Our therapists in Orem also know that this holiday stress can lead to many disfavorable outcomes including physical illness, depression, and anxiety. There are however several ways in which you can prepare yourselves and hopefully cope with and even lower some of the increased stress of the holidays.
Here are a few common issues that come up this time of year, as well as suggestions for ways to address them.
You’re feeling more ‘Bah Humbug’ than ‘Ho Ho Ho’
If holiday observances seem inauthentic right now, you do not need to force yourself to celebrate. If everyone around you is feeling the holiday spirit, and you’re feeling more grinchlike, your behavior may be judged or stigmatized, and people will give you a hard time about your unmatched level of enthusiasm. The pressure to be social, happy, and present can make it difficult to speak up. Take time to check in with yourself and your feelings and have realistic expectations for how the holiday season will be.
What You Can Do About It:
-Recognize that you don’t need to force yourself to be happy and that it’s good to acknowledge feelings that aren’t joyful; remember that you are not alone in feeling this way
-If possible, surround yourself with people who feel similarly; not to bask in each other’s low spirits, but rather to alleviate the pressure to feel something you aren’t.
-If you are dealing with loss or grief, gently remind yourself that as circumstances change, traditions will change as well.
Soooo Much to Do
For many, the calendar is never busier than in December. Being constantly pulled in multiple directions with work parties, end of year programs and events, and all the social gatherings friends and family dream up, comes with a lot of pressure to participate in all the things. It’s easy to get caught up in wanting to do it all – or maybe wanting to do none of it, because a book or the latest binge-worthy show is calling your name. Wherever you fall on the spectrum, it’s A LOT!
What You Can Do About It:
-Accept your limitations and be patient with others too. Setting boundaries and learning to say “no” is a healthy lesson to practice.
– Regardless of your plans, it can be helpful to communicate intentions to friends and family early in the holiday season so everyone knows what to expect
Presents and more Presents
According to McLean’s Mark Longsjo, LICSW, it’s very common to get caught up in the commercialization and marketing of the holidays. We can feel stressed about spending on a strained budget or trying to find just the right gift.
“Advertisers will take advantage of our susceptibility,” Longsjo says, “but we have the ability to put it in perspective and remind ourselves that we are the ones creating that anxiety, and we are the ones who can reduce it.”
We need to remember that giving to others is not about spending money. Whether or not the gift is physically something someone can hold in their hands or not, it is the intention behind the gift that counts.
What You Can Do About It:
-Consider having a budget, and if you do, stick to it. If purchasing gifts for everyone is difficult, consider having a Secret Santa or White Elephant exchange to reduce the number of items everyone needs to buy. You can also simply let people know you are unable to give gifts this year.
-You can also give the gift of helping a neighbor, a friend, a family member, or a stranger.
Loneliness
While it’s true that many of us have friends and family to connect with during the holiday season, others do not. Feeling isolated during the holidays can be just as crippling as having too much to do. If you are predisposed to depression or anxiety, it can be especially hard to reach out to others.
What You Can Do About It:
-Remind yourself of the people, places, and things that make you feel happy. Consider scheduling a regular call or video chat with friends on a weekly or biweekly basis so you don’t have to think twice about making the effort.
-Take advantage of other ways to connect, including sending out holiday cards and communicating with family and friends by phone, text, email, and social media.
Our therapists in Orem want you to realize how important it is to recognize that you do have more control than you might think you do over these potential stressors and triggers. However it’s equally important to realize that despite your best efforts in putting these ideas into practice, you may continue to feel overwhelmed or depressed, in which case, see our professional help.
Above all, we want to wish you and yours a Merry Christmas and Happy New Year!
