Managing Stress During the Holiday Season
“The holiday season” is a phrase that can trigger a lot of emotions, and it’s not hard to see why. This season brings with it a dizzying array of tasks, get-togethers, family obligations, gift-giving, and planning. Seasonal affective disorder is also prominent around this time, making it more likely to experience anxiety and depression. What is meant to be a season of joy can quickly become a season of stress, but we’re here to help you take back this season and find some peace amidst the chaos.
First things first: Set Your Priorities
Before you become overwhelmed with activities, ask yourself what makes this season special for you? Is it spending quality time at home with your kids? Or do you love getting out of the house to experience local holiday events? Be mindful of what truly brings your joy and what drains your energy. Prioritize a few events or activities, and say no to the rest.
Plan Ahead To Manage Anxiety
If you know what triggers your anxiety, the best way to manage it is to plan ahead. If you feel anxious about spending money, set a budget and search for low-cost or homemade gifts for friends and family. If the actual act of holiday shopping causes you anxiety, do most of your shopping online or better yet, delegate! Tell your spouse to shop for their side of the family and you can shop for yours. If you find yourself anxious about seeing family, give yourself permission to leave a gathering early if you feel uncomfortable. The more time you have to prepare for upcoming events, the less anxious you’ll feel.
Don’t Let Self-Care Take a Holiday Break
Self-care is important throughout the year, but especially during a potentially stressful season such as the holiday season. Even though you may have more to manage with the kids being home, in-laws visiting, and work parties - make sure to schedule time for yourself. Take advantage of family visits and let your in-laws babysit while you plan a special date night with your spouse. If exercise is your go-to, look for holiday-themed activities such as a jingle bell 5k or a pajama yoga class. Don’t wait until you feel stressed to practice self-care, it should be a daily routine that you incorporate into your life.
Be Mindful of Eating Healthy (most of the time!)
We know Christmas cookies and holiday parties are part of the fun of the season, but overindulging in these treats and foods can leave you feeling less-than-stellar. We recommend following an “80/20 rule” when it comes to indulging in holiday season food and desserts. This general rule means eighty percent of the time, stick to how you would normally eat and keep a balanced diet. Then the other twenty percent of the time (think of the holiday parties, the Christmas cookie exchanges) give yourself permission to enjoy some of the holiday foods that you don’t normally eat. And always make sure you drink plenty of water throughout the day.
Be Realistic With Expectations
The holidays can certainly bring happiness, but it’s also not uncommon to experience other emotions such as stress, anxiety, and sometimes even grief. If you lost a loved one, either recently or at any time, the holidays can trigger feelings of loneliness, sadness and isolation. We often expect the holidays to be “perfect,” but ask yourself when is anything in life ever perfect? It’s okay to experience a range of emotions during the holiday season. You may have perfect moments when cutting down a Christmas tree, or lighting the Menorah with your extended family only to be hit with a bad cold (and bad attitudes) the next day. Take each day as it comes, and focus on the good in each day.
Pay Attention To Your Symptoms of Stress
Despite your best efforts to stay positive and take it one day at a time, if you find yourself feeling stressed or depressed on a daily basis and struggling to manage your daily life, it may be time to talk to a professional about how you are feeling. If you ignore your stress, it could affect your sleep, your appetite, and your overall well-being. The pressure of “putting on a happy face” amidst the holiday season can increase your feelings of loneliness and isolation, so don’t hesitate to reach out to a therapist.
Everyone feels a bit of holiday anxiety throughout the season, but if you feel as though your anxiety is interfering with your enjoyment of the season and causing you to lose sleep, feel agitated, or be exhausted, it might be worthwhile to speak to a mental health professional. A therapist can help you navigate your stress and create a treatment plan to help you hope.
Start Addressing Stress and Anxiety Symptoms in New York City, NY
The holidays can as stressful as they are joyful. Our team of caring therapists would be honored to offer support to help you make the most of the holiday season. We are happy to offer in-person and online services from our New York-based therapy practice. You can start your therapy journey by following these simple steps:
We’ll reach out within 48 hours to answer your questions and match you with the perfect in-person or online therapist!
Schedule your first appointment and start to heal
Other Services Offered at Rapoport Psychological Services
Our team understands there are a number of mental health concerns you may face during the holiday season. This is why we are happy to offer a variety of services including depression treatment, anxiety treatment, PTSD treatment and trauma therapy, testing services for ADHD, professional development, online therapy for moms, life transitions, and group therapy. Lastly, we offer workshops on women’s empowerment, grief, mindfulness, and stress management. We look forward to walking alongside you!