Talk about mixed blessings. The holidays can be times of joyful gatherings with loved ones, reunions with old friends and delicious feasts. They can also be days and nights filled with stress and anxiety, dreading everything from confrontations with unpleasant relatives to looming financial expenses. The trick is to get though the holidays and into the new year enjoying the good times and minimizing the distress. Easier said than done, though, right?
To help you stay upbeat and positive — and enjoy the days ahead as much as possible — we turned to the American Psychiatric Association (APA) for their tips for preventing and dealing with holiday anxiety — which include:
Practice Mindfulness and Meditation. Learning about mindfulness techniques and, more importantly, practicing them can literally change your life. I’ve written before about the value of being in the moment (see Be. Here. Now.) and practicing mindfulness helps you do exactly that — which is a wonderful way to reduce stress. Best of all, if you begin to meditate on a daily basis and practice mindfulness during the upcoming holiday season, you may find they are terrific habits to carry into the new year.
Preventing Burnout — It’s OK to Say No. The sheer number of opportunities to socialize around the holidays can be overwhelming. It’s perfectly acceptable to pick and choose the events you’ll attend and set a limit. As the APA says, “It’s okay to say no to situations that stress you out, whether it’s attending a party with people who have mistreated you or missing a party in a week that’s been too intense at work.”
Take A Break. Much of the stress around the holidays may arise from altercations among family members. If some people begin to turn a light conversation into a tense discussion, feel free to politely excuse yourself from the room. You don’t need to pick sides or give your opinion.
Get Some Fresh Air and Sunlight. Nature has a wonderfully calming effect on people. Unfortunately, around this time of year nightfall comes too quickly, which prevents some people from getting outside enough. According to the APA, the reasons for getting outside and enjoying a walk in the sun are clear: “Numerous studies have pointed to the mental health benefits of spending time in nature, including stress relief, better concentration, lower levels of inflammation and improved mental energy.”
If You’re In Therapy, Stay In Therapy. With all the hustle and bustle of the holiday season you might feel pressed for time. That’s understandable, but resist the temptation to cancel an appointment for therapy if you have one scheduled. Self-care is especially important at this time of year. As APA advises, “Keeping scheduled therapy sessions helps ensure you have built-in time to explore anything that comes up. If you are going out of town and you typically meet in person, ask your therapist about a virtual meeting.”
Grief and Loss. Memories of loved ones who have passed away can be especially poignant around the holidays. This is especially true if this is the year of “firsts” — your first Thanksgiving, Christmas or Hannukah without them. You may find it helpful to deal with feelings of grief and loss by spending time with family or friends reminiscing about good times with a loved one you have lost. Take time to honor your memories — write your loved one a letter, browse through photos or visit their memorial site. You may find deep joy mixed in with your sorrow, and that’s okay.
Financial Stress. Inflation has certainly not made it any easier to get through the holiday season without feeling a bit financially pinched. Avoid extra stress by focusing on social gatherings and celebrating together instead of exchanging elaborate presents. You’ll remember the value of your relationships long after you’ve forgotten who gave what to whom.
Now, take a deep breath and get ready to enjoy the true spirit of the season.