While the holiday season can be a magical time for connection and wonderful moments with family, friends, and colleagues filled with joy, celebration, and cheer, for many it often also brings unwanted guests – stress and anxiety. These stresses range from making sure the house is clean, to preparing and cooking many large meals, attending endless parties, marathon shopping, wrapping presents, and even making and executing travel arrangements can be overwhelming. The good news? With some important, practical tips, you can help minimize the stress that accompanies the holidays and find more time and opportunities for enjoyment, maybe even more than you expect.
Here are some simple, conscious, effective strategies to help you manage stress or even ward off situational holiday stress during this busy time.
- Plan Ahead – C.O.M.B.
One of the most effective ways to reduce holiday stress is to plan. Between family, friends, and co-workers, it is inevitable that some commitments will end up on the same day. Create a calendar that includes important dates, events, and deadlines for shopping. Organize your schedule, setting aside specific days for shopping, cooking, baking, connecting with friends, and other holiday activities. Make a list of tasks to help you visualize your schedule and avoid last-minute rushes. Break tasks into smaller, manageable steps to prevent feeling overwhelmed. This can provide opportunities to look forward to, rather than having events feel like obligations.
- Set Realistic Expectations
The holidays come with high expectations, whether it is about gifts, gatherings, food, or decorations. It is not realistic to feel “holiday joy” all the time, however, it is important to set realistic goals with how much you can handle this season. You are only one person, and you can only do so much. Remember, it is okay to say “NO” to a few, certain, or all holiday events to simplify your plans. Family, friends, and colleagues will understand if you cannot, or do not, participate in every activity. Try sharing your to-do list with other family members so they can see what you have already planned. In fact, as families grow and change it is natural to think of and long for how things were.
If traditional holiday activities are causing stress, consider creating new ones that are more enjoyable for you and your family. This can be as simple as a movie night, a game night, or a potluck dinner. New traditions can bring fresh energy and reduce pressure. Embrace the change by holding onto favorite traditions while being open to creating new ones and find new ways to celebrate together even if you are apart. Focus on enjoying the moment rather than achieving perfection and what truly matters to you and your loved ones.
- Budget Wisely
Holidays mean spending money. Financial strain can be a major source of holiday stress. Spending money on your loved ones is important, but it is also important to pay your bills. Do not buy gifts that you will end up paying off for the rest of the year until the next holiday season. Give yourself the gift of having a budget. Decide how much you can realistically afford to spend: make and stick to the budget to alleviate anxiety and avoid financial stress. Create a budget for gifts, food, and activities. This will help you enjoy the season without the worry of overspending, make shopping fun and feel less out-of-control. A few ways to minimize the stress of gift-giving are as follows: consider making and giving homemade gifts or experiences instead of material items to stay within your budget, donate to a charity in someone’s name, or draw names to start a family gift exchange.
- Maintain Healthy Physical, Mental, and Emotional Habits
The holidays are quite often about indulgences and notorious for ruining healthy habits. Try to eat well, exercise, and get enough sleep to keep your energy levels up. A short workout each morning will help your decision-making throughout the day. You can encourage your family to try different types of physical activities to get in extra exercise.
Enjoy the treat, but balance it with healthy habits that are good for both your body and mind. Here are a few suggestions: have a healthy snack before holiday celebrations, eat healthy meals, and get plenty of sleep. Also include regular physical activity in your daily routine. Try deep-breathing exercises, meditation, or yoga. Avoid excessive use of alcohol or tobacco.
Be aware of how social media is affecting you. Social media can heighten stress during the holidays as it often showcases idealized versions of celebrations. Adjust and limit your time on social media to reduce comparison and focus instead on your own experiences. Engage in activities that bring you joy rather than scrolling through posts.
Respect and set aside differences with family members who have different viewpoints than your own. Avoid bringing up “hot topics” and set aside grievances for this time. Focus on your similarities and replace tension with something productive. Also try to be understanding if others get upset or distressed. Chances are they are feeling the effects of holiday stress as well. You are better together.
- Practice Self-Care
Amid the hustle and bustle, do not forget to take care of yourself and your own needs. Make time for yourself to relax and recharge. Giving yourself a break by spending just 15 minutes alone, without distractions, may leave you feeling refreshed. Prioritize activities that help you relax, whether it is reading, meditating, exercising or watching a funny movie. Laughing relaxes the whole body and relieves physical tension and stress.
Incorporate mindfulness practices into your daily routine. Techniques such as deep breathing, yoga, or meditation can help ground you in the present moment and reduce anxiety. Taking just a few minutes each day for mindfulness can make a significant difference in your overall stress levels. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
These activities may include the following: Take a daily walk, take a nap, get fresh air, drive around the neighborhood to view seasonal light displays, play your favorite music, or listen to a new podcast. Maintaining a healthy lifestyle with proper nutrition and sleep can also improve your resilience to stress. Research has found that listening to music and the scent of citrus can boost feelings of well-being, and Vitamin D is always a happiness booster.
- Stay Connected
While the holiday season often centers around gatherings, it can be easy to feel isolated. Reach out to family and friends, even if it is just a quick call or message. Sharing your thoughts and feelings can provide comfort and support. If you are feeling lonely, consider volunteering or joining community events to connect with others.
- Acknowledge your feelings. The holidays can trigger sadness if you have recently lost or are missing loved ones. It is normal to feel this sadness and grief. Allow yourself to feel. It is ok to cry. Find someone you can share your feelings with. Chances are, you are not alone.
- Share feelings. Spending a holiday after a loss in the family can be difficult. Accept your feelings and communicate them to others. It may make you feel better to share. Try to switch up old traditions to ease the loss. Sharing your feelings can help lighten the load.
- Reach out. Seeking out community, religious or other social events can help you connect with others. Many may also have websites, online support groups, social media sites or virtual events. Helping others is often the best way to help ourselves. Consider volunteering your time or doing something to help others. It could be as simple as dropping off a meal or holiday treats to someone who could use it.
- Seek professional help if needed! If you find that stress becomes overwhelming or experience feelings of persistent sadness, depression or anxiety, do not hesitate to seek professional help. Your doctor, mental health professional, therapists, or counselors can provide support and strategies to help you navigate through challenging emotions.
*AMSG through Insperity also provides an Employee Assistance Program (EAP). Whether you are looking for virtual therapy options, online workout classes, self-guided meditation and coping strategies, or community support, your Insperity benefits have you covered.
While the holiday season can be filled with joy, it is important to recognize the potential for stress. Learning to recognize your holiday stress triggers, such as financial pressures or personal demands, helps you control them. By planning, setting realistic expectations, budgeting wisely, maintaining healthy physical, mental and emotional habits, practicing self-care, and seeking support when needed, you can enjoy the holidays with greater peace and happiness.
Written by: Gloria Daniel