Holiday stress survival guide

It’s that time again. Seems we just cleared the table from Thanksgiving, then came Hanukkah and now Christmas is here. Before you know it, it will be New Year’s Day. ‘Tis the holiday season and everyone is merry and bright, right? Not so fast…

The holiday season can be one of the most trying times of the year for many reasons. It’s smack in the middle of winter so you have a lot of folks suffering from seasonal affective disorder. Then you have people who experience the holiday blues for myriad personal reasons. For those suffering from social anxiety, it can be a nightmare.

Add to that the hustle and bustle of shopping, family gatherings, travel and social encounters that may not be so joyous and, no matter how you do the math, it all adds up to a lot of stress.

If the holiday season stresses or depresses you, you’re not alone. And you’re no Scrooge either.  One North American survey reported that 45 percent of respondents dreaded the festive season.

10 Holiday survival tips

There’s nothing wrong with choosing not to take part in holiday events — especially if it eases your anxieties to just spend that time alone or doing something non-holiday-related with friends — or better yet, volunteering to serve the less fortunate.

However, if it makes you feel worse to be left out, there are some things that health professional recommend to help make the holiday season more bearable and, hopefully, more enjoyable:

1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives:
   • Donate to a charity in someone’s name.
   • Give homemade gifts.
   • Start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Try these suggestions:
   • Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks.
   • Get plenty of sleep.
   • Incorporate regular physical activity into each day.
9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm. You could take a walk at night and stargaze, listen to soothing music, get a massage or read a book.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional. If you need urgent help call the National Suicide Prevention Hotline, 1(800)273-8255.

You never know. This could be the year that you turn your concerns around and make this holiday season the one that changes all others for years to come.

Sources:

1. Stress, depression and the holidays: Tips for coping — Mayo Clinic