From the constant stream of holiday invitations to the endless gift shopping, the pressures of the season can affect almost anyone. Whether it’s managing family expectations, handling financial strain, or simply finding time for oneself, holiday stress is something most people will experience at some point.
When there are all these stressors during the holidays or family gatherings, it can be easy to forget to meet your needs. Although this is a time of excitement and celebration, feelings of dread, anxiety, stress, and frustration are common.
Managing your well-being, especially during stressful times like the holidays, requires intentional practices that focus on your mental, emotional, physical, and social health. Here are some strategies that can help:
1. Set Boundaries
One of the most important ways to manage stress and maintain well-being is by setting clear boundaries, both with yourself and others.
- Prioritize your needs: Create a safety plan on how to cope with the holidays. This plan should include three support people, three mental health resources, two accessible safe places, and a list of coping skills to use when feelings intensify. If you are not feeling well, you are not in the right place to help or support others. Putting yourself first is meeting yourself where you are at. More ideas found here: https://personalbalancecounseling.com/2023/12/14/how-to-take-a-break-during-the-holidays/
- Create a safe space: Find multiple locations where you can relax or decompress. These should be spaces that are easily accessible and convenient. If you are at home, bedrooms or bathrooms are great places to escape too. If you are not in an environment, you are familiar with, cope ahead by asking the host to use their room or you can excuse yourself to a bathroom, vehicle, or find a corner with less social interference.
2. Stay Connected
Social support is crucial for mental and emotional well-being, especially when dealing with stress.
- Talk to someone you trust: Make a list of people you can call or text to help you through your feelings. It can be beneficial to fill these people in on how they can best support you before attending the social event.
3. Focus on What You Can Control
Letting go of the need to control everything can reduce stress and improve well-being.
- It is normal to have feelings and ask for help: Holidays and social gatherings are stressful. We can expect to have heightened emotions. This is something we do not always have control over. People are willing to help, and you are not an inconvenience to someone by asking. That is what a support system is for.
- Practice acceptance: Accept that certain things, like family dynamics or unexpected changes, may be out of your control, and try to focus on how you respond to them. We may not be able to control what is around us, but we can decide how we want to feel and respond.
4. Nourish Your Body
What you eat and how you care for your body can significantly impact your mood and energy levels.
- You deserve to eat: Gatherings are for good food and good people. Food is made for you to enjoy, not feel like you have to earn it. Remember, you are not treating yourself, you are feeding yourself. Even good food is good for you.
- Eat balanced meals: Make sure you’re fueling your body with nutritious foods to support your energy and immune system. Stress can cause a weak immune system, so it is important to eat nutrient rich food and take vitamins.
- Stay hydrated: Dehydration can cause fatigue and irritability, so drink plenty of water throughout the day.
5. Be Present
Anxiety and stress can take away from the present moment. We get so caught up in worrying about the future and our behaviors, we miss out on what is happening around us.
- Gratitude: Remind yourself that what is happening now may be a fond memory later. Try to point out small “picture worthy” moments to think back on later. It can be helpful to think of everything we are grateful for to remind us of reasons to get through a difficult moment.
- Reframe stressful situations: Instead of seeing stress as something you have to “get through,” try to reframe challenges as opportunities for growth. All feelings are temporary. We may miss out on a moment of a lifetime if we are too focused on a feeling that may only last a few minutes.
6. Stay Organized
Managing tasks and responsibilities in an organized way can help reduce feelings of being overwhelmed.
- Make lists: Break large tasks into manageable steps, and prioritize what’s most important. This can help you feel more in control and reduce anxiety.
- Plan ahead: During the holidays, make a plan for shopping, cooking, and other commitments, rather than rushing at the last minute.
- Keep a routine: Just because it is the holidays or a big social event does not mean that it should disrupt your routine. Make sure to keep a sleep schedule and manage your daily tasks first before you commit to social obligations.
Maintaining your well-being during stressful periods like the holidays involves taking proactive steps to manage your stress levels, set healthy boundaries, and prioritize your physical and mental health. By practicing self-care, staying organized, and seeking support when needed, you can navigate stressful times with resilience and a greater sense of balance.
References
SANDUA, D. (2023). BACK TO ROUTINE: DEPRESSION, RELATIONSHIPS AND READJUSTMENT AFTER THE HOLIDAYS. Independently Published.
SESSIONS, S. C., & BLOG, S. A. TIPS FOR MANAGING SOCIAL ANXIETY IN THE HOLIDAY SEASON.
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This blog was developed with support from AI-assisted research tools. All clinical content was reviewed and approved by the Clinical Director, who retains full responsibility for accuracy and clinical appropriateness.