Tips for Handling Holiday Stress
The holidays are meant to be a time of joy and connection. But are they really? You may experience financial stressors, the stress of managing boundaries with loved ones, stress related to grief for a passed family member—the list of holiday stressors can go on and on.
The pressure to create the perfect holiday experience, coupled with the expectations of family gatherings and social commitments, can take a toll on our mental health.
Let’s delve into the world of holiday stress and unwrap the gift of psychological insight to help you navigate this festive season.
Holiday stress can originate from various sources and identifying them is the first step in effectively managing it. Below, we’ll explore some common culprits:
Unrealistic expectations: Picture it now: the “perfect” holiday with amazing gatherings, a flawlessly decorated home and authentic, harmonious family interactions. When reality inevitably falls short of these expectations, stress ensues.
Financial pressure: The holidays can be financially demanding, with the price of gifts, travel and parties quickly adding up. This extra strain on your wallet may cause individuals and families an immense amount of stress.
Social obligations: A full social calendar may be overwhelming for many individuals, but for those who are more introverted or who have social anxiety it may be a huge stressor.
Increased food and alcohol consumption: To cope with holiday stress and sadness, individuals may indulge in unhealthy coping mechanisms, like excessive eating and/or drinking. However, this can often exacerbate the symptoms of holiday stress.
Grief and loss: For those who have lost a loved one, holiday events can serve as a reminder of their absence. This can intensify any feelings of sadness and grief, and result in increased stress.
Family dynamics: You may love your family, but family gatherings can bring together different personalities, values and opinions. Tensions may rise and turn into conflicts that add to stress levels.
Holiday stress—like many other stressors—can have a profound impact on your mental health. It can lead to increased levels of anxiety and depression, worsen existing mental health issues, and it may even affect your physical health.
Lack of sleep or disrupted sleep patterns
Increased irritability and mood swings
Changes in appetite
Feelings of fatigue and decreased motivation
Isolation or withdrawal from social activities
Feelings of depression, anxiety and loneliness, perhaps even self-reflection in the lead up to the New Year, can be referred to as the “holiday blues.” While not a formal diagnosis according to the Diagnostic and Statistical Manual of Mental Disorders, it’s not uncommon for feelings of increased stress to result in feelings of sadness, alleviating after the holiday season.
While it may be considered “normal” to have some degree of stress during the holiday seasons, there are situations where help from a licensed psychologist may be needed. If you experience the following signs, you may want to consider seeking professional help:
Persistent symptoms
Suicidal thoughts
Inability to enjoy activities you once loved
Increased substance use
Escalating family conflicts
Five Tips for Managing Holiday Stress
Although an individual may experience stressors that require support from a practitioner, there are methods that may help ease the strain of holiday stress.
Let’s unwrap the gift of five tips for managing stress around the holidays:
Set realistic expectations: Perfect holiday events and décor are for TV movies and magazine spreads, so try to embrace imperfection. It’s okay if things don’t go as planned.
Stick to a budget: Create a budget for your spending and stick to it. Recognize that thoughtfulness and quality time can matter more than a pricey gift.
Prioritize self-care: Self-care can help you recharge and relieve stress, so try to allocate time—even a few moments—for yourself.
Set boundaries: It’s okay to say no, decline invites and/or delegate responsibilities. Reducing your holiday commitments may relieve a significant amount of stress.
Seek support: Lean on loved ones who can offer support or seek professional help if necessary. You don’t have to suffer alone.
The holiday season should be a time of connection and warmth, not something you feel you need to endure. However, stress at this time of year is a common experience and it’s important to address it.
We can help. Visit AskForHelpToday.ca to seek support from a mental health professional. The best gift you can give yourself this season is the gift of mental wellbeing.