Managing Stress And Anxiety During The Holidays

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The holiday season can be a time of great joy, but it can also be a source of significant stress and anxiety. With the added pressures of social obligations, financial concerns, and the potential for family conflicts, it’s essential to have strategies in place to manage these challenges effectively.

Holiday Anxiety and Depression

Feelings of isolation and loneliness also tend to be heightened during the holidays, especially for those who have recently lost a loved one or those who don’t have a strong network of friends and family. Following are a few tips to help boost your holiday spirits.

Holiday Mindfulness

One of the most important steps in managing stress and anxiety during the holidays is to practice mindfulness and be present in the moment. Mindfulness is simple and easy to implement in everyday routines. Take a few moments each day to pause, take a deep breath, and focus on the here and now. Notice your surroundings. Pay attention to your physical sensations. When you eat, notice the flavors and textures of your food. We spend too much of our lives thinking about what’s already happened or what will happen. Spending more time in the present has shown to relieve stress and anxiety. Take time each day to acknowledge where you are and what your senses perceive. This can help you regain a sense of control and reduce feelings of overwhelm.

Holiday Family Time 

During the holiday season, many gather for celebrations and events with their family. These occasions often bring long histories of disagreements and disputes. Maybe there’s that one uncle who always gets into an argument with your dad. Or does that one relative insist on loudly expressing political opinions every year? Or perhaps tension is hidden under forced smiles and determined small talk. Whatever your family dynamics are, chances are that some part of the holiday’s interactions with them will bring stress.

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You can find healthier ways to deal with family this holiday season. For some, this means working to set and communicate healthy boundaries. You may need to leave a conversation if it heads to gossip or towards ‘dangerous’ topics. In other situations, you may need to avoid the common pitfall of trying to win an argument or of falling into pattern of conflict. Instead, look for a turning point in the conversation to choose a response that will allow resolution and diverging from the well-worn track of conflict.

Managing Time and Money

Another helpful strategy is to budget your time and money. Events crowd the season’s calendar and the pressure to do everything can be overwhelming. Between the holiday concerts, going out to eat, hosting a holiday party, and buying gifts for everyone on your list, the holiday season can be costly. Stress tends to creep in as you rush to keep up and as you add up your expenses. A few helpful tips can help you limit stress.

Prioritize what matters most to you and focus your time and energy on those elements of the holiday. Make a budget for gifts and create a list of what gifts you can buy. Shop earlier to eliminate the stress of last-minute gift hunting. As a bonus, early shopping will also free up your holiday calendar. By setting boundaries and managing your schedule, you can reduce the burden on your mental and emotional well-being.

Healthy Habits

Regular exercise, healthy eating, and getting enough sleep are also crucial for managing stress and anxiety during the holidays. Exercise helps release tension and gives you a dose of feel-good chemicals. The vitamins and nutrients in healthy foods give your brain what it needs to function efficiently and joyously. Plus, processed foods usually begin with a high and quickly lead to a mood and energy crash. Sleep and mental health tied to each other. Not getting enough sleep often leads to stress, anxiety, or depression. Yet, stress, anxiety, and depression typically make sleeping difficult. Practicing mindfulness and gratitude can improve sleep. And whatever you do, make sure you spend at least 8 hours each night to sleep. These self-care practices can help regulate your body’s stress response, boost your mood, and provide you with the energy and resilience to navigate the season’s demands.

Related:   How to Be Happy and Healthy in both Mind and Body

References:

https://www.verywellmind.com/family-conflict-resolution-solutions-3144540

https://www.betterhelp.com/advice/family/8-common-family-issues-and-how-to-solve-them/

https://health.clevelandclinic.org/how-to-set-boundaries

https://www.verywellhealth.com/setting-boundaries-5208802

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

https://newsinhealth.nih.gov/2012/01/mindfulness-matters

https://apnews.com/article/holidays-gifts-budgeting-stress-finances-3bca475cc118d2441c663dfb95b8d23c

https://money.usnews.com/money/personal-finance/articles/ways-to-sidestep-holiday-financial-stress

https://alternativemedicine.com/nutrition/mood-depends-food-eat/

Author
Priscilla Lundquist

Priscilla Lundquist, a member of the Innovision editorial team, graduated from the University of Minnesota with a journalism degree, and after teaching English for a number of years, now spends her time writing about women’s health, ageing, healthy eating, and staying active.

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