Holiday stress: Tips for surviving and enjoying the season

For many Americans, stress takes center stage during the holidays. According to the American Psychological Association, 89% of people say they feel overwhelmed around this time of year, with nearly 50% reporting they’d rate their stress as moderate. 

How can people manage these feelings of pressure and tension and still enjoy themselves? 

Here are a few suggested ways to handle stress during the holiday season. 

Focus on your health 

Focus on choices that put your health first. Heart.org suggests eating a healthy and hearty meal before facing the shopping crowds and packed freeways. 

Steer clear of too many sweets in favor of nutritious snacks, and make time for exercise, out in nature if the weather permits.  

Keep an eye on spending 

Keep your spending within a range that meets your comfort level. 

According to Business Insider, worries about how much money you’re spending on gifts, food, or travel can add more stress to your holidays. Make yourself a budget, using a budget app or a list of your financial responsibilities, and see what’s left over that you can feel comfortable spending on the holidays. 

Travel wisely 

Amber Jayne, an early childhood specialist, says if you’re planning on traveling with your kids this holiday season, keeping your own stress to a minimum is key. Jayne said that parents should try to work around naptimes, and make sure to have lots of fun activities for the kids. 

If you’re traveling by car, schedule time for stops to give kids time to run around and parents time to take a breather. 

Prioritize self-care 

The National Council on Aging recommends practicing the art of gratitude during the holidays. Keep a daily journal of things that you feel grateful for, or create a “grateful jar.” Write down something you feel grateful for on a piece of paper and store it in the jar. Each month take out one of the pieces of paper and read it out loud to yourself or share with a friend. 

Light up your space

Be More With Less, a lifestyle website, suggests decorating your space with lots of lights. Twinkling bulbs or candles improve a person’s mood, particularly in regions of the country where the days of darkness are longer, according to Well + Good, a health and wellness site. 

Say no 

The rush of activities during the holidays — shopping, cooking, traveling, attending parties, spending time with friends and relatives — can become overwhelming. Sometimes the best way to avoid stress is simply to say, “No.” 

In an interview with HuffPost Canada, Toronto psychologist Dr. Meg Aston-Lebold said, “If you do too much, things that are supposed to be fun become stressful obligations.” You may feel a fear of missing out during the holidays, but agreeing to attend too many events can cause stress, said Ottawa psychotherapist Daniel Nadon. 

“People may think they have to live up to unrealistic ideals about energy levels and available time,” Nadon told HuffPost. “The risk [of overscheduling yourself] is feeling overly fatigued and stressed, [which] can impact overall well-being.”

Nobody’s perfect 

According to Dr. Neda Gould, a clinical psychologist and the director of the Johns Hopkins Mindfulness Program, accepting your imperfections and those of others is a starting point for mindfulness during the holidays. 

Mindfulness is being in the moment, removing judgment of yourself and others, and accepting the reality you’re in instead of focusing on the past or the future. 

“As we gear up for the holidays, we often set the bar impossibly high for ourselves and then feel upset when our celebrations don’t live up to expectations,” Gould said. “It’s OK if it’s not perfect. Imperfection is healthy and normal. For some of us, it might just take a little practice.” 

Overwhelmed?

If you are feeling overwhelmed during the holidays and struggling to manage stress, the American Psychiatric Association suggests speaking with a trusted supportive friend or family member or seeking help from a mental health care professional.