Strategies for Coping with Holiday Stress

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Tips for Preventing Holiday Stress and Depression

1. Acknowledge your feelings. Holidays can be difficult when you have recently experienced the death of a loved one or you are unable to be with your loved ones for the holiday. Give yourself permission to feel sadness and grief.  It is a normal feeling.
2. Stay connected.  If you are feeling sad, lonely, or isolated, seek out community, religious or other social events that are occurring in your community.  Being a part of such a service can help you remember what is important and help you feel connected.
3. Reach out. Volunteering is a good way to reach out to others. Giving your time to help others is a good way to lift your spirits and take your mind off the thoughts that are leading to feeling sad, lonely, or isolated.
4. Be realistic. Holidays do not have to be perfect.  Families change and grow; traditions and rituals often change as well.  Be open to creating new traditions. Be willing to adjust when things don’t go as planned.
5. Get an early start on holiday shopping. Try to avoid shopping last minute or during the holiday rush. The high-stress environments will add to your level of stress. If you do find yourself shopping during this time, remember to relax and focus on the positive aspects of your day.  Also, to assist with time management while shopping, ask what others want rather than spending hours throughout the day searching for the “perfect” gift.  
6. Create a budget. The holidays are not about who can buy the most expensive gift. Decide on what you can afford and stick to that limit.  Developing a budget will help with not adding any financial burdens after the holiday season. Another tip to help stay within your set budget is to start a family gift exchange.  This will not only help you out with your budget, but will also assist other family members and reduce their stress level.
7. It is okay to say NO. Learn to say “No”.  It is okay to say “No”.  Family and friends will understand if you are unable to attend to every event or participate in every activity. Know your limit.  You will not be able to enjoy the season if you are so busy that you get worn out.  It will leave you feeling resentful and overwhelmed.
8. Monitor your environment. Spend time with people who understand you and appreciate you for who you are and care about you. Try to limit your time with people who leave you feeling judged. Set aside grievances until a more appropriate time for discussion. Remove yourself from uncomfortable situations or arising conflicts.

Coping Strategies for Handling the Holidays

1. Stay present: practice mindfulness. If you cannot avoid time with people or situations that are difficult for you, practice mindfulness – simply observing and describing in your own mind, without evaluation or judgment, what you notice and experience.  You can also picture yourself doing one of your favorite activities of the holiday and use your five senses as you picture yourself doing the activity.
2. Taking a time out. Remember it is okay to take a time out. Everyone needs to utilize a time out throughout their life. Let yourself take some time for a solo activity: take a walk, get some moderate exercise, read a book, listen to music, or go get a massage. Even 15 minutes to yourself can be all you need to rejuvenate.
3. Take time to reflect. Meditate, pray, journal, or engage in another practice that allows you to slow down and to attend to a deeper part of yourself.  Reflect on the meaning of the season or what the season means to you.
4. Breathe. When feeling stressed, stop and take a deep breath.  You might be surprised by the positive effect of noticing your breath and of breathing more deeply.
5. Attending. Attend to your body’s basic needs for rest, exercise, and good nutrition. Your body will tell you when you are pushing it too hard.  You need to take care of your body in order to function appropriately.
6. Check in with a friend.  Call, text, email, or Facebook with a friend or family member who helps you remember who you are now, what matters to you now, and can assist you with staying optimistic.
7. Bring with you a special item. Take with you or wear something that leaves you feeling connected to your most confident, self-possessed sense of who you are, who you have become or makes you feel safe, secure, and gives you comfort.
8. Keep a sense of humor. Let yourself enjoy the moments of pleasure you experience in being with family and friends. Smile at the absurdities we human beings encounter in our efforts to connect with one another. It is okay to laugh things off!

References

*This information is provided for informational and educational purposes only and should not be used to replace consultation with your doctor or qualified mental health professional. Always consult a mental health professional if you are experiencing symptoms and/or before making any decisions regarding treatment for yourself or others.