[6 MIN READ]
In this article:
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Some of the most common reasons for holiday stress include overcommitment, financial pressures, loneliness and grief.
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It’s important for you to practice setting boundaries, focus on self-care and plan ahead during the holidays to try to reduce your stress.
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If your holiday blues linger past the holidays, it may be time to see a Providence mental health professional.
Holiday stress relief: Self-care and mental health tips
For every person who says they love the holidays, there are probably twice as many people who sometimes get the holiday blues.
“A lot of people understandably see the holidays as a chore or obligation — just a list of things they have to do,” says Marie Fowler, LCSW, a licensed clinical social worker for Providence in Hesperia, California.
Read on to learn more about Providence’s tips for relieving holiday stress.
Why holiday stress happens
There are many different holiday stress causes, including:
- Overcommitment – There are just too many concerts, parties, family gatherings and other events happening.
- Financial pressures – Some people struggle to find enough money for all their holiday commitments and gifts.
- Loneliness – All the holiday “togetherness” is especially difficult for those who feel lonely.
- Grief – People who have lost a family member or other loved one may feel grief more acutely during the holidays.
In some cases, the cause of stress is not so much the holiday blues as it is seasonal affective disorder (SAD), a type of depression linked to changes in the seasons. Seasonal depression symptoms can include feelings of sadness, low energy and changes in appetite.
Top tips for managing holiday stress
Holiday stress is not a given — you don’t have to “just deal with it.” Instead, you can take evidence-based actions to lower your stress:
1. Plan ahead and simplify
Some advance planning will go a long way. Try some of these ideas to save time and money (not to mention your sanity!):
- Maintain a master holiday to-do list.
- Create and follow a holiday spending budget for your gift giving. Try these holiday budgeting tips.
- Make a list of gifts to purchase.
- Buy gifts from your list throughout the year.
- Shop online.
- Post a family calendar and keep it updated.
- Plan holiday meals, baking and grocery shopping.
- Make travel plans and develop packing lists.
- Set reasonable expectations when hosting out-of-town guests.
And while you’re at it, go ahead and schedule some relaxation time just for you. You’ll definitely need a break from all the holiday planning stress.
2. Set healthy boundaries
If you have difficulties with managing family holiday stress, it’s important to set healthy boundaries for your own mental well-being. “Know what you will and will not tolerate,” says Fowler. “Limit your family time with them. Tell yourself that you’re not staying until midnight, but leaving after an hour or two.”
Part of the process of holiday boundary-setting is deciding ahead of time whether you will avoid certain topics, such as politics or religion. “If tensions are really bad, it’s perfectly OK to excuse yourself from that situation,” says Fowler. “Be mindful of when your blood pressure starts to rise. You can’t control what they do, but you can control how you respond to it.”
If a family situation becomes stressful, Fowler says, “there’s somebody in that room that you have a good relationship with. Focus on that. Give yourself permission to not attend an event if there’s a toxic relative present.”
3. Practice self-care daily
Holiday baking, office parties and happy hours challenge the habits of even the healthiest eaters. It may seem like holiday indulgences are everywhere, and it can be difficult to find the time to exercise or get enough sleep.
- During times of stress, it’s extra important to nourish both your mind and body with healthy foods, regular exercise and adequate sleep.
- While it’s fine for most of us to enjoy some special treats on occasion, try to avoid overeating or excessive alcohol use.
- Schedule time to work out.
- Be sure to get to bed on time and take it easy on the caffeine and energy drinks — they are no substitute for a good night’s sleep.
Take care of your mental health, too. Along with physical activity, consider spending time planning some simple indulgences and holiday self-care such as booking a massage, taking a casual walk with a friend, reading a book, selecting some aromatherapy scents, trying meditation, taking time out for deep breathing or even planning some quality alone time.
“Don’t forget to take care of yourself,” says Fowler. “Give yourself the gift of peace. Take a bike ride. Take a long warm bath. Do something that gives you joy and relaxation.”
4. Try mindfulness and grounding techniques
Breathing and meditation exercises can help you stay grounded, and mindfulness in the midst of holiday stress is important, as well. Spend some time outdoors so the sunlight can give you a natural mood boost and stress relief.
Additionally, Fowler suggests reframing your state of mind so you can feel gratitude for the people who are in your life. “If you’re concerned about what kind of gift you’re going to give a loved one, focus on the feelings you get from that person,” she says. “That will help soften everything, and you can focus on giving them something that shows you have gratitude for their presence in your life.”
5. Manage grief and loneliness
If you find yourself coping with grief over the holidays, you may want to try keeping yourself active, such as with volunteering. If you can concentrate on helping others, it may help you focus less on your own loneliness during the holidays.
Reach out to local resources, as well. There may be events and groups near you that provide holiday depression support.
When holiday stress signals something more
Many people experience some level of holiday stress, with symptoms of irritability, worry, sleep problems and mood swings. But when that stress and worry linger, it could mean there’s something else going on.
While the holiday blues are temporary, depression is a chronic condition that lasts longer than two weeks. Some of the symptoms include loss of interest in activities, feelings of hopelessness and changes in appetite or sleep habits.
Additionally, as noted above, seasonal affective depression is very real for many people — particularly during the winter months right before and after the holidays.
If you find yourself continuing to battle depression or anxiety, it may be time to seek help. The licensed therapists, psychologists, psychiatric nurse practitioners and psychiatrists who work in Providence behavioral health services can help you find what you need to feel more like yourself again.
Contributing caregiver
Marie Fowler, LCSW, is a licensed clinical social worker for Providence in Hesperia, California.
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Related resources
Healthy food choices for the holidays
Your year-end guide to health and well-being
6 tips for a more sustainable holiday season
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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