Despite the cheerful decorations and cheesy movies during the holiday season, many people find themselves dealing with heightened anxiety, stress, and emotional exhaustion during this time of year. Even when the festivities and gatherings are things we genuinely look forward to, the sheer volume of obligations that fill the months of November and December can be overwhelming, even for the most organized and prepared among us. To help you navigate a potentially tricky time, we gathered some tips and considerations to help you manage the holiday season and make it a time of joy, rather than a source of stress and exhaustion.
Redefining Holiday Expectations
To successfully navigate anxiety during the holiday season, the first step is to let go of the notion that you need to have the most cheerful experience at every stressful event and exceed every expectation that comes your way. Instead, focus on creating conditions in which these events don't feel like endless obligations. Honesty is your greatest ally in this endeavor. The holiday season can be emotionally charged for many, and it's okay not to feel constantly festive. It's important to acknowledge your feelings, even if they don't align with the "most wonderful time of the year" sentiment that surrounds us.
Some ways to check in with yourself and acknowledge your feelings include:
Setting aside dedicated time: Schedule regular moments in your day to pause and reflect on your feelings. This could be a few minutes in the morning or before bed.
Practicing mindfulness: Engage in mindfulness exercises such as meditation, deep breathing, or progressive muscle relaxation to become more aware of your emotional state.
Keeping a journal: Write down your thoughts and emotions in a journal. This can help you identify patterns and triggers for specific feelings.
Asking yourself open-ended questions: Encourage self-reflection by asking questions like, "How am I feeling right now?" or "What might be causing this emotion?"
Identifying physical cues: Pay attention to physical sensations like tension, knots in your stomach, or a racing heart as these can provide clues about your emotional state.
Reimagining Traditions
Traditions are an integral part of the holiday season, offering a way to celebrate while connecting with our past and honoring family bonds. However, traditions can also add unnecessary anxiety and stress to the holiday season. It's crucial to give yourself permission to bow out of traditions when needed and take time to recharge. Remember that you have the autonomy to decide which traditions are meaningful and which might no longer serve you. The holidays should be about creating memories and experiences that resonate with your current values and desires.
Some questions you can ask yourself to help gain a deeper understanding of those values and desires include:
What brings me the most joy and fulfillment?
What aspects of my current life do I cherish the most?
Who am I around when I feel best about myself?
Embracing Imperfection
It's common for people to hold unrealistic expectations about what the holiday season should look like and how they should feel, often influenced by the idealized portrayals in movies and commercials. These images of perfect gatherings, flawless decorations, and constant joy can create undue pressure and cause anxiety. It's essential to remember that the holidays don't have to be perfect to be special. Imperfections, quirks, and unexpected moments often create the most cherished memories. Embrace the beauty of imperfection, and focus on the love, connection, and moments of genuine joy that make the holidays special.
Practicing Self-Care
One of the most important aspects of managing holiday stress is self-care. Make sure to prioritize your physical and emotional well-being. Taking time for yourself, whether it's a quiet moment with a book, a brisk walk in the fresh air, or a cozy night in, can provide a much-needed respite from the holiday rush. Remember that self-care isn't selfish; it's a way to ensure you have the energy and emotional capacity to enjoy the season with your loved ones.
Some ideas for self-care practices include:
Yoga and meditation
Journaling and self-reflection
Aromatherapy and cultivating a space that feels safe and cozy
Getting outside and moving your body
The holiday season, with all its expectations and traditions, can indeed be overwhelming and sometimes cause additional anxiety. However, by redefining your expectations, reimagining your traditions, embracing imperfection, and practicing self-care, you can transform the holidays into a time of joy, connection, and meaningful memories. While it may not always be the most wonderful time of the year, it can certainly be a season where you find moments of genuine happiness and fulfillment.
Follow the steps below to get started:
Click here to share some information about you so that we can match you with the perfect therapist for your needs.
Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.
Schedule your first session and start on your journey to feeling better right away.
We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.