How to Cope with Holiday Stress for a Joyful Season

Holiday Stress Tips That Can Help Make the Season Easier

Managing stress is rooted in one’s mindset. “Readying ourselves to face these stresses requires what … professionals refer to as shifting set, that is, updating or shifting cognitive strategies to respond to the changes in our environment,” notes a study from Harvard Medical School on holiday stress and the brain. This means, according to the study, possessing the right amount of cognitive flexibility to shift your attention from one priority to the next during the holidays and easily adapt to changes.

So, while adopting a new perspective to give focus to multiple priorities, there are myriad ways to lessen the impact of holiday stress and make the season more enjoyable, not only for you but everyone around you. Take some of these practical tips for managing holiday season stress to heart and mind:

Set Realistic Goals

The holiday season can bring a veritable whirlwind of demands — from decorating to shopping, cooking to attending countless events — but trying to do it all can lead to exhaustion and disappointment. You can only be in so many places at once. A key, effective part of reducing holiday stress is by setting realistic, attainable goals. You might start by making a list (and checking it twice) of what your expectations are of yourself and others from you regarding your holiday responsibilities. You might consider breaking larger ones into smaller, more manageable ones, and don’t hesitate to delegate or simplify where possible. For instance, if hosting a holiday dinner feels overwhelming, consider making it a potluck or choose a simpler menu that won’t leave you frazzled. Scale back your expectations and let go of the pressure to meet societal or self-imposed standards, and you’ll create space for a more relaxed holiday.

Budget Ahead of Time for Expenses

It’s inevitable that the holidays will involve spending money, but if there’s another goal to be realistic about, it’s what you can afford. Overspending at the expense of paying bills, meeting needs, or creating a cycle of debt can create unnecessary holiday stress. Start by creating a detailed budget before the holiday season kicks into full gear. Determine your potential expenses, from gifts to travel, food, and décor, and most importantly, assign a realistic dollar amount to each category. Starting your holiday shopping early offers more time to compare shops and find gifts on sale without the pressure of stress-inducing, last-minute shopping at higher prices. By budgeting ahead and spending only what you can afford, keep holiday anxiety in check.

Avoid Triggers

Think about the people, the places, and the situations that may have created stress for you during the holidays. It could be the always-contentious annual family dinner or an obligatory social event that might trigger sensory overload. Remember that avoiding triggers may not always mean avoiding certain situations or people altogether without the risk of estranging others. For example, if family tensions tend to escalate during holiday meals, consider attending just for a shorter time or hosting a smaller, more controlled gathering where you feel comfortable. Develop a plan to manage your stress, such as taking breaks or stepping outside for fresh air. Most of all, learn to forgive and forget when differences come to the fore. It takes mindfulness to recognize your triggers, when they may arise, and how to arrest them at that moment before they take hold — enabling you to go forth and enjoy the holidays without letting negative energy or experiences dominate.

Focus on Yourself

Focusing on yourself this holiday season doesn’t mean opting for selfishness — instead, concentrating on your own well-being while learning to give back to yourself is an ideal path for managing stress, enabling you to be your most giving, selfless self. Make self-care a priority amidst all the holiday hustle and bustle; 20 minutes of moderate-intensity exercise four to five times a week can help reduce anxieties and release mood-boosting endorphins. Eating balanced meals and limiting sugary or processed foods can keep your energy levels stable, and avoiding excessive alcohol can prevent exacerbating stress or triggering negative emotions. (Allow yourself some concessions for Thanksgiving dinner or the office holiday party.) And if social media is one of the culprits of developing unrealistic holiday expectations, taking a break from your Facebook or Instagram so unhealthy comparisons don’t rise to the surface is taking care of yourself.

It’s OK to Say No

One of the most powerful holiday stress reduction strategies is giving yourself permission to say no. We may have learned as early as childhood that saying “yes” to everyone is the polite thing to do. Perhaps you’re prone to being a people pleaser, and that’s OK— but so is knowing when to recognize your limits and understand that it’s OK to turn down invitations or opt out of traditions that no longer serve you. With the holiday season’s seemingly limitless social gatherings, family events, and work-related frivolities, attending every function can quickly lead to exhaustion and burnout. Saying no doesn’t mean you’re letting others down or acting cruelly; in fact, setting healthy boundaries allows you to be more present and engaged in the activities you attend that truly matter. It’s fine to skip a holiday party; your coworkers will understand! If this tends to summon feelings of guilt, promise you’ll make it up to your friends or colleagues. By saying no to some obligations, you’ll create space for other moments.

Can a Mental Health Counselor Help with Holiday Stress?

Self-care is a powerful motivator to start prioritizing your needs, leaving space for others’ needs, and filtering through your holiday stress triggers to enjoy the season with loved ones more purely. If these aren’t proving strong enough for holiday stress management, consider seeking support and guidance from a mental health professional.

Seeing a counselor, even if just during the holidays when your stress levels may begin to mount, can help you uncover and scrutinize the underlying causes of your stress. Do you tend to experience the same patterns each year? Are there new triggers arising this year? Talk therapy is one avenue to develop healthy coping mechanisms.

One pragmatic way to pursue therapy is through an outpatient program, where you can attend treatment at the schedule most convenient to you, designed to help you navigate stress, anxiety, and any resulting trauma this time of year and better manage difficult emotions like learning how to celebrate a family’s first Christmas following the loss of a loved one.

In some cases, holiday stress may be linked to more profound mental health concerns, such as anxiety or depression, which can be addressed through dual diagnosis treatment.

Where Can I Find a Mental Health Therapist for Stress? 

The end of the year can be stressful for everyone immersed in the holiday rush. If pursuing therapy is something you’d like to try, whether to dive deep into some issues or just for someone to talk to, a qualified therapist can help guide you through challenging times and troubled waters.

Vogue Recovery Center offers comprehensive, safe, and supportive services to get to the heart of anxiety, seasonal depression, and holiday stress. In addition to one-on-one therapy, we offer family therapy if dealing with complex family dynamics may contribute to your holiday stress. A dual-diagnosis treatment program enables the treatment of co-occurring issues (such as mental health and substance abuse). Likewise, Acceptance and Commitment Therapy is structured to help you accept difficult emotions and commit to actions that align with your values, even during stressful situations like the holidays.

Find out how we can help you on your road to recovery.