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

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.