5 Stress-Management Tips For The Whole Family

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The holiday season may be a time of celebration, but it can also bring emotional challenges. However, good mental health and the holidays can coexist.

Read on to learn how the holidays impact the American population and 5 holiday stress management tips to help make the season brighter for you and your whole family.

Mental health and the holidays

For a season dubbed “the most wonderful time of the year,” the holidays are not that for many Americans. In fact, a study by the National Alliance on Mental Illness (NAMI) found that 64% of people with mental illness feel their condition worsens during the holidays.

Other research suggests:

68% of Americans feel financially strained.
66% experience loneliness.
63% feel as though they’re “under pressure.”

But with a few mindful habits, you can make this season a time of greater peace and joy.

Holiday stress tips

According to Ariel Acosta from KinderCare, a childcare and early education provider, “The key to enjoying whatever this holiday season brings is to acknowledge the range of emotions the entire family may be feeling and hold space for those feelings.”

Here are her top tips to “build a toolbox of skills that will help make the season less stressful for everyone.”

Set realistic expectations.

It’s natural to aspire to the perfect holiday celebration–but reality often doesn’t match your expectations. Plans change, family dynamics shift, and things may not go as you’d imagined.

Accepting this fact can help you avoid disappointment and enjoy a more peaceful holiday season. Instead of striving for perfection, emphasize fun.

Focus on creating simple, meaningful experiences that foster connection. These could include cooking together or playing board games–any fun, low-stress activity you and your family can enjoy together.

Prioritize relaxation.

The hustle and bustle of the holidays can easily lead to overwhelm and burnout. But you can combat this by simply making it a point to calm and center yourself.

Start each day with a mindful practice, such as:

Meditation
Deep breathing
Yoga or slow stretching

These activities activate the parasympathetic nervous system–the body’s rest and digest mode. The more you turn on your relaxation response, the easier it may feel to handle this season’s fast-paced nature.

You can even help children develop a list of their own favorite calming techniques. Encourage them to use these strategies whenever they feel overwhelmed or need to recover from an outburst.

Between gatherings, plan restful days at home to prevent overstimulation and allow everyone in your family to recharge. If that’s not possible, destress during your celebration by putting on some music and having a family dance party.

Moving your body releases feel-good endorphins, quickly helping you shake off holiday stress–and making your celebrations more lively.

Practice and teach emotional awareness.

‘Tis the season for heightened emotions, so give yourself and your children grace if you’re feeling less than cheery. Discuss the full spectrum of emotions to normalize less-than-pleasant ones, and when difficult feelings arise, validate them.

For example, you might tell your child, “I see you’re upset about leaving the party. I’m sad about it, too. What could make you feel better?”

If children are acting out, wait until everyone is calm before discussing alternative reactions. And use your own reactions as teachable moments. “How you handle your mistakes can be a powerful example for your children,” Acosta says.

Related: 4 Tips to Lower Stress Levels

“Once you’re calm, explain what happened to your children,” she adds. “Start by naming your emotions, apologize if you didn’t handle your feelings well, and let your children know what you plan to do differently next time.”

Allow yourself to say “no.”

It’s tempting to say yes to everything during the holiday season: parties, gift exchanges, visits, and other commitments. But taking on too much can lead to burnout and even resentment.

So, practice saying “no.” If an invitation or request doesn’t feel essential or fulfilling, it’s truly okay to decline. In fact, it’s a vital form of self-care.

Saying “no” creates space for what matters most to you–and allows for the relaxation time you need to recharge and enjoy the festivities.

Focus on giving.

The final holiday stress management tip is shifting the focus from receiving to giving, and performing small acts of kindness. This could range from making holiday treats or cards for your neighbors, to volunteering at a local shelter to help those in need.

These simple actions can make the season more meaningful and ease the pressure of gift expectations. They can also have major health benefits.

Studies show those who volunteer experience:

Lower blood pressure
Greater happiness
Longer life expectancy

That’s likely because helping others triggers the release of “feel-good” chemicals in the brain, such as:

Serotonin
Dopamine
Oxytocin
Endorphins

Serotonin and dopamine are both key mood-regulating neurotransmitters. Oxytocin makes you feel a deeper sense of connection to others, while endorphins are the body’s natural pain-relievers and mood–boosters.

Holiday stress affects almost everyone. But you can minimize its impact and enjoy a happier, more stress-free season by taking a few proactive steps.

Here’s to fun and meaningful holiday traditions that support the well-being of everyone in your community.