How to Recognize and Lower Stress During the Holidays

It happens every year.  The last two months of the year arrive jam-packed with back-to-back holidays.  This time of year can stress out even the calmest among us. Besides adding a new layer of emotional stress, the holidays can also affect our general health. In this post, I’m sharing several steps you can take to lower stress during the holidays this year. But first, let’s take a look at some of the reasons you might be biting off more than your fair share of holiday stress.

What Causes Holiday Stress?

The holidays can leave even the most organized of us feeling frazzled and overwhelmed. From gift-giving to party-going to traveling… the holidays can be a setup for stress overload. From Halloween straight until well into the New Year, all of the marketing and activities can take a toll on you and throw your habits (and stress management skills) out of whack.

While this season is known for bringing merriment and bonding, it can also trigger much stress and anxiety for many. Here are some reasons the holidays may become a source of stress in your life.

You’re Trying to Do Too Much

There’s this old saying, “too much of any one thing is not good.” And this applies to the holidays as well. Even though the holidays are here, and we can’t change that – what you can change is how much of the holidays you allow yourself to take part in. During the holidays you may simply be trying to participate in too many things. You may be unintentionally inviting excessive amounts of stress by trying to participate in all of the activities, all of the parties, and not giving yourself time to breathe. This overconsumption of “holiday fun” can take a toll on your mental and physical health. 

You’re Bingeing on Family Gatherings

While the holidays are a time when it’s expected to gather with family for “gay, happy meetings” these get-togethers may be more than you can handle. And if you’re an introvert (or even if you simply like some alone time every now and then) you’ll want to guard and protect your “me time” during the holidays. Don’t allow yourself to overdose on extended family if you recognize that these gatherings have been more deleterious than delightful in the past. There’s a reason everyone lives in separate homes, cities, states, or even countries for that matter! When you do spend time with family, be sure that you are able to be present and enjoy your time with them, but also know that you re not obligated to be with family members 24/7 during the holidays. A little bit of distance is a good thing – and highly desirable – to keep relationships healthy. And only you know how much distance or closeness you need.

You’re Isolated

If togetherness is not your issue during the holidays, a problem for you might be lack thereof. Loneliness during the holidays is more common than you know. You may be experiencing feelings of sadness or isolation because perhaps you have a small family, your family lives far away and is unable to travel, or you have no family that you are close with. Think about how you can create other ways to celebrate the holidays and remain connected with others. This may mean staying active in your community, gathering with a few friends, or attending services at your place of worship.

Holiday celebrations look different for everyone. The idea of a family gathered around the Christmas tree opening gifts may be one person’s idea of the “perfect” holiday, but it may simply not be your reality or your desire. Create your own holiday traditions that are fulfilling and help to lift your mood during the season.

You Have Seasonal Affective Disorder (SAD)

Some people have a condition that affects their mood and predisposes them to stress at certain times of the year. One of these conditions is Seasonal Affective Disorder (SAD), a form of depression in the mood disorder family. SAD tends to occur during the change of season from fall to winter and can last the entire season. With less daylight and shorter days upon us, many are finding themselves spending more time inside their homes, possibly isolating rather than celebrating.  Although not as pronounced as other forms of depression, Seasonal Affective Disorder can put a damper on the entire holiday season and trigger stress or sadness during this time when most are expected to feel merry.

There is a multitude of reasons that can cause stress, sadness, or loneliness during the holiday season. These are just a few. Let’s take a look at what you can do about it and how to lower stress during the holidays.

7 Ways to Lower Stress During the Holidays

1. Stay within your financial means.  

The holidays often brings feeling of obligation. You may feel obligated to give gifts despite being on a budget. But the holiday season doesn’t have to throw your budget off course. If gift exchange is a built-in part of your holiday traditions, ask your family and friends for their “wish list” of items within your price range.  You will be able to give a gift from the heart whole sticking to your budget and avoiding buyer’s remorse in the new year.

2. Don’t try to be everywhere.  

Ironically, holiday stress can intensify the more you try to enjoy the season.  By over-committing to events and get-togethers – while enjoyable as they are – you may end up spreading yourself thin and feeling exhausted.  Try to only say “yes” if it’s an absolute yes, and you feel it is an event that will bring you joy and not cause you stress.

3. Take deep breaths.

Deep breathing, as simple as it may seem, is a simple technique you can do anytime to help keep you in the present and prevent your mind from worrying too much about what’s going to happen in the future. By slowing your breathing, you can remain engaged with the present and signal your body to stop releasing a stream of stress hormones.

4. Go easy on yourself.  

Everything does not have to be “perfect.”  Remain flexible throughout the season and allow yourself room to make “mistakes.”  As you do with others, remember to approach yourself with love, acceptance, and kindness.

5. Watch your budget.  

The holidays are a time when temptations abound at every turn.  From doorbuster deals, Black Friday Promos all the way through to New Year’s clearance sales, you’ll be presented with spending opportunities constantly.  One way to resist going overboard is to create your holiday budget and stay within your holiday shopping comfort zone.  This might mean by-passing that lovely, but pricey, gift for a family member or opting to re-purpose your decorations from last year instead of decking your halls with all new items.

6. Walk to lower stress during the holidays.  

You might forget about physical activity during the holidays because you’re so wrapped up in the season.  But don’t!  One proven way to lower stress during the holidays is to stick to a regular exercise routine. The stress you’re experiencing can be easily reduced with a little movement, and this can still be fit into your busy holiday schedule.  Don’t have time for the gym or a full workout? A quick walk can help relieve your holiday tension and relax muscles.  Walking also helps your body produce endorphins which are your body’s feel-good chemicals.

7. Add in some vitamin C. 

New research shows that when women are stressed, their bodies metabolize at a slower rate.  It’s tempting to indulge in high calorie “treats” when your holiday stress is at an all-time high. Vitamin C is a natural stress-reducer as this supplement helps to reduce the production of stress hormones.  So instead of indulging in those high-calorie comfort foods, try foods packed with vitamin C, such as kiwi, grapefruit, blueberries, and oranges.

By making a few simple changes, you can reduce your holiday stress and enjoy the best of the season.