The holiday season is known to be the “most wonderful time of year” as it brings joy and togetherness. However, for many people it can be a time of stress, anxiety and sadness. According to a poll by the American Psychological Association, 89% of Americans find the holidays stressful due to concerns such as not having enough money, missing loved ones and anticipating family conflict. It was reported that women tend to experience heightened stress levels compared to men during the holiday season, and are less likely to take time to relax or manage their stress in healthy ways.
Understanding and acknowledging the triggers of holiday stress is crucial for effective coping. By proactively preparing and implementing strategies to manage reactions, individuals can minimize last-minute pressures. This includes setting realistic expectations, creating a budget and planning ahead. Additionally, engaging in mindfulness practices, physical exercise and seeking support from friends or professionals can further alleviate stress.
Managing relationships can also be a significant source of stress during the holidays. Dealing with family dynamics, setting boundaries, and communicating effectively can help alleviate tension. Therefore, in this article we will discuss common holiday triggers and how you can tackle them.
Common Holiday Triggers
Holiday triggers are events, situations or people that cause stress, anxiety, or negative emotions during the holiday season. You may experience the onset of some new or unexpected triggers or even get revisited by some old ones. Some of the most commonly shared holiday triggers include:
1. Financial Pressure
Buying gifts for family and friends can be overwhelming. Not only do individuals have to worry about picking out the perfect present, but they also have to make sure they can afford it. According to a survey by the Ohio State University’s Wexner Medical Center and College of Medicine, 75% of Americans are stressed about the rising prices and holiday spending.
2. Family Conflict
Most families reunite during the holidays. Unfortunately, some family gatherings are not as joyous as they would like them to be. This is because conflicts with family members can result in feelings of resentment arising from past experiences. If someone has family-related trauma or unresolved family issues, being around certain family members can cause a significant amount of tension.
3. Memories of Past Holidays
Sometimes the holidays can bring good and bad memories. It’s only natural to replay these scenes as one plans for the future. However, if you feel nostalgic and struggle with certain memories, it’s necessary to take the time to process these emotions. Do not push them away or ignore them, rather find healthy ways to cope with these feelings.
4. Unrealistic Expectations
The festive season is designed to bring joy, although this may have the opposite effect. Expectations run high this time of year, making people feel overwhelmed or disappointed. Some feel pressured to put a smile on their face, especially in front of friends and family. This can be a set up for failure, hence it is best to focus on what matters and let go of any unrealistic expectations.
5. Changes in Routine
During the holidays, regular routines are bound to be disrupted. Too many holiday activities can derail all efforts, despite trying to stick to a strict schedule. These changes can affect work, regular appointments needed to be attended, among others. If this throws off one’s regular routine, it can create instability leading to stress and anxiety that can be triggering.
6. Indulging in Rich Food
Some of the best parts of the holiday season is getting to indulge in deliciously rich food. However, by letting nutritional needs fall, it may trigger stress and guilt. While bad food can make a person happy, it may be detrimental to some and it is not uncommon to feel worse.
7. Exposure to Substances
The holiday season is a time for celebration and is often synonymous with a high frequency of drinking or drug use. There will be several situations where a person may be exposed to substances such as alcohol or marijuana. Hence, it’s important to be mindful of how to navigate these situations. If you’re in recovery from substance abuse, be wary of significant triggers such as the sound of a beer can being opened, the smell of smoke or seeing someone intoxicated.
8. Seasonal Affective Disorder (SAD)
Many people suffer from anxiety and depression all year round, but for others, the winter months can trigger patterns of emotional turmoil. Seasonal affective disorder (SAD), also known as “winter depression” is characterized by worsened depressive symptoms due to a reduced exposure to sunlight.
Psychological Impact of the Holidays
According to Psychology Today, the psychological impact of the holidays can be significant. The stress of the season can lead to:
- Anxiety
- Depression
- Insomnia
- Fatigue
- Irritability
- Physical symptoms, such as headaches and stomachaches
It is important to recognize the impact that holiday stress can have on mental and physical health and take steps to manage it.
Preparation Strategies
The holiday season can be overwhelming, and it is essential to prepare oneself for some of the most common triggers that can cause stress, anxiety, and depression. Here are 10 preparation strategies that can help you have a stress-free holiday:
1. Set Realistic Expectations
During the holiday season, people tend to have high expectations for themselves, which can lead to disappointment and frustration. By setting realistic expectations, individuals can avoid feeling overwhelmed and stressed out. One way to do this is by prioritizing activities and events. Focus on the activities that are most important and let go of the ones that are not. It’s also essential to communicate with family and friends about expectations and limitations to avoid misunderstandings.
2. Plan Ahead
Between co-workers, friends and family, it’s inevitable that some commitments will happen on the same day. Individuals can plan ahead by creating a schedule and sticking to it. It’s also helpful to plan for self-care activities such as exercise, meditation and therapy sessions. Additionally, individuals can plan for healthy eating habits and avoid overindulging in unhealthy foods and drinks. By planning ahead, one can avoid last-minute stressors and maintain their mental health.
3. Budget
The holiday season can be financially stressful for everyone. One way to alleviate this stress is to create a realistic budget and stick to it. This involves setting a spending limit for gifts, decorations and any other holiday-related expenses. A helpful tool is to make a list of the people you wish to prioritize and assign a certain amount to each person. Alternatively, consider homemade gifts such as baked goods or crafts, which are a thoughtful and cost-effective way to show someone you care.
4. Maintain Healthy Habits
During the holiday season, it’s best to maintain a healthy diet and exercise routine. Overindulging in food and drinks can lead to feelings of shame and guilt, which may trigger anxiety and depression. Taking a walk after a meal or going for a jog will not only keep you healthy, but it can help manage stress and improve mood. It is also suggested to drink moderately.
4. Practice Mindfulness and Relaxation Techniques
Practicing mindfulness involves being present in the moment and paying attention to your thoughts and feelings without judgment. This can help you become more aware of stress triggers and learn to manage them more effectively.
Relaxation techniques such as deep breathing, yoga and meditation can also be helpful in reducing stress and anxiety. These techniques can help calm your mind and body, reduce muscle tension and promote feelings of relaxation and well-being.
5. Set Healthy Boundaries
Setting boundaries is an important part of managing relationships during the holidays. This may mean saying no to certain events or activities if they cause stress or anxiety. It may also mean setting limits on the amount of time spent with certain family members or friends. Communicate boundaries clearly and respectfully to avoid misunderstandings or hurt feelings. It may also be helpful to have a place in place for how to handle situations if boundaries are crossed.
6. Respect Differences
Family members may have different viewpoints and opinions than your own. In this case, try your best to forgive and forget during the holiday season. Replace any tension by focusing on your similarities. Otherwise, avoid conflict at all cost and respect each other’s differences.
7. Create Relaxing Surroundings
When there are feelings of stress or anxiety, turn on some music, light some candles or open the windows on a sunny day. Research shows that listening to music and the scent of citrus can boost feelings of well-being. In fact, researchers at Stanford University have said that “listening to music seems to be able to change brain functioning to the same extent as medication.” This makes music an easy stress relieving tool.
8. Take a Break
While the holidays may be a time to spend with loved ones, it’s important to not forget about your own needs. If you need to take a breather by taking a nap, going for a short walk, reading a book or watching a funny movie by yourself, then do not hesitate to do so. Laughing relaxes the whole body and can relieve physical tension and stress. When it comes to putting yourself first, there should be no feelings of shame or guilt.
9. Honor Memories and Create New Ones
If you have lost a loved one, the holiday season can be a painful reminder of their absence. It’s common for individuals to experience feelings of sadness, loneliness and even anger. It’s important to acknowledge these emotions and allow yourself to feel them. One way to cope with grief is to honor the memory of your loved one by lighting a candle, creating a photo album or making a donation to a charity in their name.
You may also honor them by creating new traditions or modifying existing ones. For instance, if a loved one who passed away was known for their love of baking, the family could gather together to bake their favorite recipes and share memories. This can keep the memory of your loved one alive while creating new memories.
10. Seek Support
Remember, you don’t have to go through the holiday season alone. Be sure to seek support from friends, family or a mental health professional who can help you manage stress and anxiety. Being able to talk to someone you trust can help release feelings and concerns in order to feel more connected and supported.
Frequently Asked Questions
What strategies can help in coping with holiday-related stress?
Holiday seasons can be stressful due to various reasons such as financial pressures, social obligations and family conflicts. To cope with holiday-related stress, individuals can implement various strategies such as setting realistic expectations, prioritizing self-care and practicing mindfulness. It is also important to communicate boundaries and limitations with others and seek support from loved ones or mental health professionals if necessary.
How can individuals in recovery manage triggers during the holiday season?
Holiday seasons can be particularly challenging for individuals in recovery from substance abuse. To manage triggers during the holiday season, individuals can implement various strategies such as attending support groups, avoiding high-risk situations and practicing stress-reducing techniques such as meditation or deep breathing. It is also important to have a relapse prevention plan in place and to seek help if necessary.
What are common signs of holiday anxiety and how can they be addressed?
Holiday anxiety can manifest in various ways such as irritability, restlessness and difficulty sleeping. To address holiday anxiety, individuals can implement various strategies such as practicing relaxation techniques, engaging in physical exercise and seeking support from loved ones or mental health professionals if necessary.
What are effective ways to prevent relapse during holiday celebrations?
Holiday celebrations can be triggering for individuals in recovery from substance abuse. To prevent relapse during holiday celebrations, individuals can implement various strategies such as attending support groups, bringing a sober companion and avoiding high-risk situations. It’s also important to have a relapse prevention plan in place and to seek help if necessary.
What approaches can be taken to minimize the impact of holiday triggers on mental health?
To minimize the impact of holiday triggers on mental health, individuals can implement various approaches such as practicing self-care, setting realistic expectations and seeking support from loved ones or mental health professionals if necessary. It’s also important to communicate boundaries and limitations with others and to engage in stress-reducing activities such as meditation.