Taking care of your health is essential during the holidays. We often think of the holiday season as a magical time filled with joy, family gatherings, and celebrations. And it can be. However, for many people, this time of year can also usher in a wave of holiday anxiety, a type of stress associated with the many demands and expectations of the festive season.

Not surprisingly, the holidays can be a source of anxiety due to a combination of high expectations, financial pressures, family dynamics, and the disruption of normal routines. The holidays are often portrayed as a time of complete joy and perfect family gatherings, but when reality doesn’t match up, it can lead to feelings of inadequacy or disappointment. The holidays can also be a reminder of lost loved ones or past difficulties, contributing to feelings of sadness or loneliness for many people.

Th bottom-line, holiday stress is completely normal to feel overwhelmed during Christmas. This season can be a hectic time with lots of social obligations, financial pressures, and the emotional weight of personal or family expectations. It’s important to recognize these feelings and take steps to manage them, like setting boundaries, asking for help when needed, and taking time for self-care.

To continue this conversation, below Is an article from the Calm Blog to break down the concept of holiday stress/anxiety along with very helpful coping tips for holiday wellness.

 

What is holiday anxiety?

Holiday anxiety is a specific type of stress that occurs during holiday seasons. It’s different from everyday stress, because it’s linked to the unique pressures and expectations that come with holiday events and traditions. Understanding holiday anxiety and recognizing its effects on our mental health can help us manage it effectively.

Here are some of the ways it can manifest:

  • Emotional overload: The holidays can bring a range of emotions, both happy and sad. For some, reminders of lost loved ones or past experiences can lead to feelings of grief or nostalgia.

  • Physical symptoms: Anxiety can cause physical symptoms like headaches, fatigue, or digestive problems. These can be exacerbated by holiday indulgences and disrupted routines.

  • Social stress: The pressure to socialize, host events, or interact with family members you might not see regularly can be overwhelming, especially if there are a lot of late nights involved. This is especially true for those with existing social anxieties.

  • Routine disruption: Regular routines are often disrupted during the holidays, which can be particularly challenging for those who find comfort and stability in their daily schedules.

4 ways holiday anxiety affects mental health:

Acknowledge your feelings around holiday anxiety and remember that it’s okay to feel stressed or overwhelmed during the holiday season. Taking proactive steps to manage your mental health can help make the holidays a more enjoyable and less stressful time.

  • Increased stress levels: Additional demands in the holiday season can lead to heightened stress levels, impacting mental health.

  • Mood fluctuations: The highs and lows can cause mood swings, bouts of sadness, irritability, and even depression.

  • Sleep disruption: Anxiety can disturb sleep patterns, leading to insomnia or poor-quality sleep, which, in turn, affects overall wellbeing.

  • Unhealthy coping mechanisms: Some people might resort to habits like overeating, excessive drinking, or withdrawing from social interactions, which can further impact their mental health.

8 triggers of anxiety during the holidays

While what triggers one person may not trigger another, there are a few ways that holiday anxiety can manifest. Identifying your unique triggers can help you prepare tools and strategies to better handle anxiety during this busy season. While the holidays can be an important time, protecting your mental health is more important.

  1. High expectations: The media and social norms often portray the holidays as a time of perfection and endless joy. This can set unrealistic expectations for the ideal holiday experience, leading to disappointment and stress when reality doesn’t match these ideals.

  2. Financial pressure: Holidays often come with financial burdens, including the cost of gifts, travel, decorations, and hosting events. Worrying about how to afford these expenses can cause significant stress.

  3. Family dynamics: Holidays often feature family gatherings, which can be challenging if relationships are strained or there’s a history of conflict. Navigating these dynamics, especially in larger gatherings, can bring anxiety.

  4. Over-commitment: The holiday season is filled with invitations to social events, expectations to meet, and tasks to complete. Trying to do everything can lead to burnout and feeling overwhelmed.

  5. Loss and loneliness: For those who’ve lost loved ones or are far from family, the holidays can intensify feelings of grief or isolation. The contrast between personal experience and the general festivity can be overwhelming.

  6. Unhealthy comparisons: Comparing your own holiday experience to what others seem to be doing online or social media can lead to feelings of inadequacy and dissatisfaction.

  7. Travel stress: Traveling during the holidays can be chaotic and stressful because of busy airports, traffic jams, and the fear of plans being disrupted or not going as scheduled.

  8. Disrupted routines: The change in daily routines during the holidays, such as altered eating habits, sleep schedules, and exercise, can contribute to stress and anxiety.

Coping with the holidays: 10 holiday wellness tips: Managing holiday anxiety effectively involves practical strategies that focus on self-care and mindfulness. These tips can help you navigate the holiday season with less stress, more enjoyment, and better mental health.

  1. Prioritize your activities: Make a list of holiday activities and rank them in order of importance to you. Focus on the top few that bring you the most joy or are the most meaningful. This can help reduce the feeling of being overwhelmed, ensuring you spend your time and energy on what truly matters to you.

  2. Simplify your plans: Cut back on elaborate plans. Instead, go for simpler celebrations or low-key gatherings to reduce the pressure and expectations. Smaller, intimate gatherings often bring more joy than large, stressful events.

  3. Explore mindful eating: Enjoy holiday treats but avoid overeating by listening to your body’s hunger and fullness cues. Mindful eating can help you maintain physical and mental wellbeing, as overindulgence can often lead to physical discomfort and emotional guilt.

  4. Adjust your expectations: Remind yourself that it’s okay for things not to be perfect, and be realistic about what you can achieve and what the holidays can offer. Having realistic expectations can significantly reduce disappointment and stress.

  5. Schedule your time wisely: Don’t pack your schedule too tightly. Instead, plan for breaks and downtime in your holiday schedule. Rest is essential for helping you to recharge, and it allows opportunities for spontaneous activities, too.

  6. Practice mindful breathing: Whenever you feel stressed, take a moment to focus on your breathing. Inhale deeply for a count of four, hold for a count of four, and exhale for a count of four to help calm the mind and reduce anxiety.

  7. Set financial boundaries: Set a budget for holiday spending and stick to it. Consider homemade gifts or shared experiences instead of expensive purchases. This can help reduce holiday anxiety caused by financial strain.

  8. Lean into imperfection: Not everything will go as planned, so be open to accepting it, and find humor and joy in the imperfect moments. Embracing imperfection can lead to a more relaxed and enjoyable holiday experience.

  9. Limit social media as needed: Reduce the time you spend on social media to avoid unhealthy comparisons. Limiting social media can help maintain a more realistic perspective and reduce feelings of inadequacy.

  10. Seek support: Reach out to supportive friends, family, or a professional if you feel the holiday stress is too much to handle alone. Talking about your feelings and sharing your experiences can provide relief and remind you you’re not alone in your feelings.

Remember, Calm your mind. Change your life. Mental health is hard. Getting support doesn’t have to be. Work towards managing  stress and anxiety, getting better sleep, feeling more present in your life, and stay connected.

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