Dec 10, 2024
The holidays are a time of relaxation, joy, and wonderful family relationships . . . right? In truth, the holidays are much more complicated than the blissful, smiling picture we’re shown through TV commercials and Christmas songs.
The holidays are stressful, so much so that “holiday stress” was coined to describe that particular feeling of hecticness and anxiety that occurs in the last two months of the year, peaking around Christmas time.
If you’re feeling stressed this holiday season, you’re not alone. A study done by the American Psychological Association (APA) found that 9 in 10 people were extra worried about something this season. 49% said their stress levels between November and January were “moderate” and 41% said their stress was worse during this time than the rest of the year. For 43% of people, this interfered with their ability to feel joy, and 36% said the holidays felt like a competition.
Holiday stress is very common. What can you do about it? And why is the most joyful time of the year also the most stressful?
Signs you’re stressed out this holiday season
Stress can manifest in less than obvious ways, both physically and emotionally. Some symptoms of holiday stress include:
- Fatigue
- Irritability
- Anxiety
- Difficulty concentrating
- Changes in appetite
- Sleep disturbances
- Headaches, muscle tension, chest pain, or digestive issues
- Social withdrawal
- Increased substance use
It is important to note that while holiday stress is common, it shouldn't be ignored. If it starts to significantly impact everyday functioning, take proactive steps to manage stress. If the holidays become too overwhelming, therapy can help. Short-term, solution-focused therapy may be what you need to help you get through the holidays. Or, a therapist can help you get to the core root of your anxiety and stress, family relations, and other problems.
10 Ways to Deal with Holiday Stress in 2024
The holiday season is often associated with joy and relaxation, but it can sometimes bring its fair share of stress. If you need to destress, here are some healthy coping mechanisms and strategies to help you not only survive the holidays but enjoy them, too.
1. Plan ahead: Start your holiday preparations early. Create a to-do list, including tasks like gift shopping, meal planning, and decorating. Having a clear plan and setting realistic expectations will help reduce last-minute stress.
2. Set a budget: Financial worries can be a major source of stress during the holidays. Determine a budget for gifts, meals, and decorations in advance. This will help you avoid overspending and the subsequent stress that comes with it.
3. Simplify your plans: It's easy to get overwhelmed with numerous social engagements and commitments during the holiday season. Learn to say no to some invitations and prioritize according to your ability and comfort level. Choose meaningful or favorite activities instead of feeling obligated to attend every event.
4. Delegate tasks: Don't hesitate to ask for help from family members or friends. Assign different responsibilities, such as cooking, cleaning, or gift-wrapping, to ease the load. Sharing tasks will reduce your stress and allow others to feel involved and valued.
5. Manage expectations: Sometimes, we create unrealistic holiday expectations. Remember that perfection is unnecessary, and things may not always go as planned. Remember that the true essence of the season lies in spending quality time with loved ones, spreading joy, and creating lasting memories.
6. Take care of yourself: Self-care is essential in managing holiday stress. Prioritize your physical and mental well-being by getting enough sleep, eating nutritious food, and staying active. Take breaks from holiday activities to relax, read a book, or indulge in a hobby you enjoy.
7. Practice stress-relieving techniques: Engage in activities that help you relax and reduce stress. This could include meditation, yoga, deep breathing exercises, or listening to calming music. These techniques can restore your mental balance, enabling you to handle stress more healthily.
8. Embrace simplicity: Consider simplifying certain aspects of your holiday season. For example, opt for potluck-style meals instead of shouldering all the cooking responsibilities. Try online shopping or homemade gifts instead of spending hours at crowded malls. Focus on the joy of the season rather than excessive materialism.
9. Communicate openly: Effective communication is crucial during the holiday season. Share your concerns or stressors with your loved ones and discuss potential solutions together. Sharing your feelings and seeking support can alleviate stress and strengthen your relationships.
10. Reflect on gratitude: Take moments to reflect on the things you are grateful for during the holiday season. Gratitude helps shift your focus from the stressors to the positive aspects of your life. Consider keeping a gratitude journal or engaging in daily gratitude practices to cultivate a more positive mindset.
Communication and support from loved ones can make a significant difference in managing stress-free holidays. Remember that the majority of people are at least a little more stressed out around the holidays, and will likely understand your concerns. Lean on your support system and embrace the community this holiday season with open and honest conversation.
If you’re struggling with grief, anxiety, depression, or loneliness this holiday season, a therapist can help. Lifebulb has affordable online therapists located across the country. We have little to no wait times and accept most major insurances. You don’t have to suffer through this holiday season. Talk to a therapist about how to regain your joy.
Causes of Holiday Stress
The holidays are often the busiest time of year for many people with traveling plans, gift buying, parties, and family gatherings. It’s no wonder we’re all feeling more than a little overwhelmed.
Holiday stress can be caused by a variety of factors, including:
1. High expectations: During the holidays, people often have high expectations for themselves and others. They feel pressured to create the perfect holiday experience, which can lead to stress. This includes expectations for the decorations, gifts, meals, and overall ambiance of the holiday season.
2. Financial pressure: Holidays can be expensive, with the costs associated with gift-giving, travel, parties, and hosting guests. Many people feel financial strain during this time, especially if they must meet the demands of expensive traditions and the pressure to buy the perfect gifts for their loved ones.
3. Time constraints: Holidays often bring a packed schedule of events, such as parties, family gatherings, and religious ceremonies. Managing holiday stress and attending these numerous engagements can become overwhelming, leaving people feeling stressed due to lack of time and the need to juggle multiple commitments.
4. Family dynamics: Celebrating holidays often involves spending time with family members, and family dynamics can sometimes be challenging. Conflicts, disagreements, and tensions may arise due to differing opinions, unresolved issues, or the pressure to maintain harmonious relationships during the holiday season. Navigating these complex family dynamics can cause significant stress during holidays.
5. Travel stress: If people need to travel with a stress-free holiday, it can add another layer of stress. Dealing with crowded airports, flight delays, traffic jams, and unpredictable weather can create anxiety and frustration.
6. Loneliness and grief: For individuals who are alone or have recently experienced a loss, the holiday season can be a painful reminder of their situation. Isolation and grief can intensify during this time, leading to heightened stress levels. Individual therapy should be considered in such a scenario.
7. Unhealthy habits: The holiday season is often associated with abundant rich and indulgent food, alcohol, and sweets. Prominent feasting, late nights, lack of sleep, and excessive consumption of unhealthy substances can all contribute to physical and emotional stress during holidays. Treating yourself can be good for your mental health, but an excess of anything can be unhealthy.
8. Fear of missing out: With social media showcasing picture-perfect holiday celebrations, it's easy for people to feel like they are missing out on something special. This fear of missing out can lead to feeling inadequacy and additional stress during holidays.
It is important to remember that the combination of these factors can vary for each person, depending on personal circumstances, cultural background, and individual expectations. Therefore, finding ways to explore the right holiday stress tips is critical for maintaining your well-being.
