‘Tis the season to be stressed out! Sure, the holidays are time for family and cheer, but many people find this time of year brings about as much stress as it does joy. According to this recent study from the American Psychiatric Association:
- 31% of adults are expecting to feel more stressed this holiday season than they did last year.
- The most common drivers of stress include lack of funds for holiday gifts (50%) and meals (39%), as well as the arduous task of shopping for gifts itself (37%).
- Although numbers are down from 2021, a significant number of people are still concerned about contracting (26%) or spreading (25%) COVID-19.
Fortunately, there are ways to ease your apprehension this holiday season. Here are 10 tips from the experts to help you cope with holiday stress.
Manage Your Expectations
The holidays often bring their own unrealistic expectations, whether it’s finding the ideal gift, hosting an elaborate dinner, or adhering to traditions that simply aren’t feasible anymore. Rather than obsessing over crafting the perfect holiday experience, you should simply accept that “good is good enough.” That way, you’ll spend less time angsting over things you can’t control and more time simply enjoying the time with your friends and family.
Don’t Abandon Healthy Habits
Sometimes it’s all too easy to get caught up in the holiday festivities and turn them into a free-for-all of gluttony and overindulgence. No one’s saying you should abstain you should abstain from sweets, treats, and drinks over the holidays; simply maintain a modicum of self-control rather than diving in with reckless abandon. Eat some healthy meals, get plenty of sleep, include some physical activity in your daily routine, and simply make an effort not to go overboard.
Make a Budget… and Stick to It!
Spending money on your loved ones is a staple of the holidays, but you certainly shouldn’t neglect your bills or max out your credit cards to make it happen. Look at your finances and craft a spending plan that won’t put you in the poorhouse. Some practical and creative suggestions include donating to charities, making homemade gifts, and/or drawing names for the gift exchange.
Plan Ahead
The sheer number of commitments during the holidays can be overwhelming, especially if you fail to stay on top of them. Figure out which gatherings with family, friends, and co-workers you’re going to be able to attend and get them on your calendar ASAP. Set aside plenty of time for shopping, baking, and other activities. And if you find you’re strapped for time, consider shopping online and/or shifting some of those get-togethers to a virtual space.
Learn to Say No
This one goes along with the previous tip of planning ahead. With all of those holiday engagements that come cropping up, odds are you’re going to find yourself either double-booked or simply overwhelmed as you bounce from one event to another in your wall-to-wall schedule. The thing is, it’s perfectly okay to say no and give yourself a little breathing room. Consider sharing your to-do list with your family so that they’re aware of your commitments. And if you find yourself locked into a task you can’t get out of (such as working overtime), you might want to cross something else off your list to make up for the lost time.
Practice Self-Care
Even the most selfless person needs to consider their own needs, so don’t be afraid to make some time for yourself. Try to spend a little time each day doing something that takes the edge off—take a nap, take a walk, watch a movie, or just spend some time meditating. This will alleviate your stress and help you stay positive during the holidays.
Set Aside Differences and Grievances
Holiday gatherings are often a wellspring of clashes and arguments over politics, religion, and/or sports. Sometimes these are just good-natured (if spirited) debates. Other times, they can turn downright vicious, leading to resentment and hurt feelings. Try to avoid falling into these traps during the holidays. Focus on your similarities. Accept the fact that your family and friends won’t always live up to your expectations and make an effort to accept them as they are. If a discussion is threatening to take an ugly turn, try to table it for a later and more appropriate time. And if your friends and family members are distressed and/or behaving badly, try to be mindful of the fact that the holidays are probably taking a toll on them as well.
Stay Socially Connected
When holiday stress becomes overwhelming, it can become all too easy to isolate yourself from family and friends. Even (or especially) if you’re not feeling joyful, you should make an effort to reach out and connect. Consider attending community, religious, or other social events, where you can find support and companionship. Texting, calling, or video chatting with a trusted friend or family member may help alleviate your stress. Volunteer work is also a great way to lift your spirits and hold your holiday blues at bay.
Acknowledge Your Feelings
Sometimes, sadness and grief are simply inevitable. If you’re dealing with the loss of a loved one or some other tragedy in your life, you shouldn’t feel compelled to hide your feelings or force yourself to be happy just because it’s the holiday season. Take the time you need to deal with your grief. Accept your feelings and share them with others. And, if necessary, consider changing up your traditions if it’ll help you cope with your loss.
And finally…
Seek Professional Help If Needed
Despite your best efforts, you may still find yourself unable to overcome the stress and depression that often comes with the holidays. The thing to remember is that you’re not the only person experiencing these feelings. They aren’t unusual and they shouldn’t be stigmatized. A little professional help might be the ticket to putting these feelings in context and helping you rediscover your reasons for being joyful. So if you’re experiencing sadness or anxiety to such a degree that all feels hopeless, then PLEASE reach out to your doctor or a mental health professional and get the help you need to take back control of the holidays.