The Christmas season, often marked by gatherings, decorations, and gift exchanges, can be a period of joy but also a time of heightened stress and anxiety for many people. Factors such as financial pressure, social obligations, and family expectations can contribute to feelings of overwhelm and anxiety. Understanding how to manage these feelings effectively is essential for maintaining mental health and well-being during the holiday season.

Acknowledge your feelings

It’s important to recognise that feeling anxious or stressed during the holidays is common. Studies show that validating one’s own feelings rather than suppressing them can decrease stress levels and lead to better emotional outcomes (Gross & John, 2003). If you’re feeling overwhelmed, acknowledge these feelings rather than pushing them aside.

Tip:

Consider journaling about your emotions or talking to someone you trust. This can help process your thoughts and reduce the feeling of being alone in your struggles.

Manage Financial Pressures

Financial strain is a significant contributor to holiday-related stress. According to the American Psychological Association, 69% of people report money as a significant source of stress, especially during holidays due to increased spending on gifts, travel, and events (APA, 2019). Setting a budget early on and sticking to it can alleviate some financial pressures.

Tip:

Prioritise your spending by focusing on meaningful experiences rather than material goods. Hand-made gifts, such as written letters or crafted items, can carry more personal value without adding financial stress.

Set Realistic Expectations

The holiday season is often depicted in media as a time of perfect family gatherings and happy reunions. However, these ideals can be unrealistic and lead to disappointment or increased anxiety. Try setting boundaries and managing expectations to avoid feeling let down (Huang & Prager, 2020).

Tip:

Communicate openly with family members about plans and boundaries to avoid last-minute disappointments. Try to let go of unrealistic expectations around family dynamics and focusing on smaller, meaningful moments.

Plan and Prioritize Self-Care

Self-care is essential in managing holiday anxiety. Research has found that regular physical activity, mindfulness practices, and adequate sleep can reduce stress levels (Segerstrom & Miller, 2004). Holidays often disrupt routines, so it’s essential to prioritise time for self-care activities and doing things that you enjoy.

Tip:

Schedule time for exercise, meditation, or relaxation activities such as painting, listening to music or going for coffee with friends, even if it’s just for a few minutes each day. Simple practices such as breathing exercises or taking a walk can help calm the nervous system and improve mood.

Limit Social Media Use

The pressure of social comparison often peaks during the holidays, as people post carefully curated moments on social media. Studies have shown that excessive use of social media can lead to increased feelings of loneliness and inadequacy, particularly during high-stress periods like the holidays (Chou & Edge, 2012).

Tip:

Set boundaries on social media use, especially if you notice that it exacerbates your anxiety. Focusing on real-life connections rather than digital ones can foster a sense of belonging without unnecessary pressure. Try putting the phones aside and being present in the moment.

Practice Mindfulness and Gratitude

Mindfulness involves being present in the moment and observing thoughts without judgment. Practicing mindfulness and gratitude has been shown to reduce stress and increase positive emotions (Kabat-Zinn, 2003). Gratitude practices can help shift focus from the pressures of the season to what is genuinely meaningful.

Tip:

Start a gratitude journal where you write down one thing you’re thankful for each day. This can help cultivate a sense of contentment and reduce the focus on stressors.

Reach Out for Support

If holiday stress becomes overwhelming, it’s crucial to seek support. Talking to friends, family, or a mental health professional can provide relief and new perspectives. Therapy and counselling have been shown to be effective in managing holiday-related stress and can provide tools for dealing with overwhelming situations (Norcross et al., 2006).

While holiday anxiety is common, taking steps to manage it can make the season more enjoyable. By acknowledging your feelings, setting realistic expectations, and prioritizing self-care, you can navigate the holiday season with less stress. Additionally, seeking support and practicing gratitude can further enhance your resilience during this time.

References

American Psychological Association. (2019). Stress in America 2019. Retrieved from apa.org

Chou, H. T. G., & Edge, N. (2012). “They are happier and having better lives than I am”: The impact of using Facebook on perceptions of others’ lives. Cyberpsychology, Behavior, and Social Networking, 15(2), 117-121.

Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348.

Huang, Y., & Prager, L. (2020). Holiday family dynamics and expectations. Family Psychology Quarterly, 12(4), 323-329.

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.

Norcross, J. C., Vangarelli, D. J., & Prochaska, J. O. (2006). Stages of change in holiday behavior patterns: Resolutions, temptations, and coping strategies. Journal of Substance Abuse, 10(1), 19-33.

Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry. Psychological Bulletin, 130(4), 601-630.