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Current Events

Nov/Dec Q&A: LIBR's Tips for Managing Stress and Anxiety during the Holidays

12/18/2023

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What are the most common ways the holidays can trigger stress, anxiety, and sadness?
  • Exhaustion from work or errands and obligations
  • Not enough time off, or needing to work during the holidays
  • Fear of missing out
  • Financial burden of gift-giving
  • Holiday lines in stores, shortage of ingredients, crowds, etc.
  • Travel – cost, delays, long lines, or long hours
  • Unexpected expenses, like a new furnace
  • Difficult family circumstances, including family members who hold different views and values, as well as pre-established roles (the oldest, the baby, etc.)
  • Loneliness and grief for past holidays or lost loved ones
  • How things are supposed to be, that is, expectations we set for ourselves, and those set by social media, perfect holiday movies, family, friends, and co-workers
  • Not enough sleep
  • Not enough physical activity
  • Too much rich/high calorie food
  • Too much alcohol
 
What can I do to minimize stress? The key word is ROUTINE, the other, CHOICES.
  • Whenever we experience negative emotions, it’s good to first take a moment to stop, take a deep breath and exhale. Then,
    1. Clarify what you are feeling and thinking
    2. Ask yourself what and who is important to you during holidays
    3. Adjust your behavior accordingly
  • Keep your routine
    • Maintain a regular sleep (aim for at least 7-8 hours/night), exercise, and food schedule 
    • Schedule time for a walk every day, especially if you can’t get to the gym. Shorter days in the winter means everyone can use a little sunshine in the morning or afternoon.
    • Engage in non-holiday meaningful activities – by yourself or with others
    • Don’t over-indulge in guilty pleasures as a way to cope with stress
  • Plan ahead
    • Create a holiday budget and stick to it 
      • Explore charitable giving as a gift
      • Mind your budget when it comes to travel to be with family/loved ones
      • Mind your budget when it comes to gifts
    • Pre-game your holiday parties with vegetables and protein before you leave the house
    • Make a menu for nights you’re at home. It helps with feeling more in control of your available time.
    • If traveling, pack ahead, check the weather, leave enough time for delays
  • Practice flexibility
    • Expect that not everything will go according to plan
    • People may not be able to attend events, you may have delays in travel, an unexpected cost might come up, or the dinner is not ready on time
    • Practice empathy for yourself and others, and remind yourself what is important to you during the holidays
    • Keep your sense of humor and share it with others
  • Connect with others by focusing on experiences and time together
    • Involve everyone in getting gifts for the family – don’t just leave it up to one person.
    • Involve the whole family in cooking, baking, decorating, putting stamps on holiday cards, etc.
    • Reach out to friends and family members you haven’t heard from in a while
    • It’s ok to skip the "hot topics" during family holiday gatherings to leave room for catching up and sharing
  • Say “no” when overwhelmed
    • If you are making yourself attend a social/family/work function because you “have to” or “should”, ask yourself what you’d be rather doing instead, then decide which is best for you
    • A simple meal everyone loves or a walk around the neighborhood to look at decorations is a way to go rather than preparing elaborate meals and celebrations
  • Face holiday stress head on
  • Take a moment to pause and notice what you are grateful for this holiday season. Then, share it with others. 
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