6 strategies to lower your stress levels during the holidays (and after the elections).

It’s no surprise that we feel stressed during the holidays, especially since they happen after the election. Between planning parties and trips, buying gifts on a budget, dealing with bad weather, managing work schedules and trying to enjoy the season, there’s a lot to juggle. So it makes sense that many of us feel stressed and overwhelmed during the holidays.

Fortunately, you are not alone. To help you get through the rest of the year, I’ve put together this guide full of tips for reducing your holiday stress – useful anytime, anywhere.

How do the holidays affect mental health?

For many people, the holidays are the most difficult time of year for their mental health. According to a poll conducted on behalf of the American Psychiatric Association, 41% of Americans reported that their stress levels increased during the holidays.

During the holidays, a lot is expected of us, which can cause anxiety to skyrocket. But it’s not just stress or social anxiety that occurs. Depression is also common during the holidays. For some, this can lead to loneliness or lack of fulfillment, which increases depression symptoms, especially if someone is grieving during the holidays or is already living with seasonal affective disorder.

Conditions such as depression and anxiety can worsen, with the added stress of family and home situations holiday shopping or the isolation that COVID-19 introduced to some people’s holidays.

6 tips to deal with stress during the holidays

1. Acknowledge what you feel

Just because it’s a holiday doesn’t mean you’ll automatically be happy. And that’s okay. The first step in dealing with stress is to acknowledge what you are feeling. Once you name the stress and recognize that it is happening, you can decide how to respond to it.

Acknowledging the stress you are feeling can also help you find the source of your stress. Maybe it’s because your plans are falling apart or it’s stressful having the whole family in the house.

Naming your feelings and then identifying what triggers your anxiety symptoms to flare up can help you get a handle on things.

2. Plan ahead where you can

One of the most stressful parts of the holidays is how much planning and coordination goes into it. Planning things out is a crucial tool for reducing holiday stress.

Giving yourself the space to identify potential problems and plan how to address them can help you solve some problems before they happen. Plan as much as possible possible – your holiday spending budget, your travel checklist or what you are go eat. To relieve and anticipate stress, plan as much as possible.

3. Embrace saying no

To have boundaries are essential for our mental health. They are even more important during the holidays, when stress levels are high and we are off schedule. It’s easy to say yes to everything, especially when family asks.

However, if you don’t want to participate in a particular tradition or activity, say no. Saying no and respecting your boundaries can not only relieve stress, but also maintain positive relationships and protect your values. Feeling empowered to say no can help you avoid going too far and going on vacation burnout.

4. Make time for yourself

Sometimes it can be a bit suffocating to have all your family members crammed into one house for days on end. It’s understandable that you might be feeling a little stressed. Remember, no matter how far you or your family has traveled, you can always travel some time for yourself. You have about an hour to get out and prioritizing self-care.

Self-care looks different for everyone. There is no right or wrong way to take care of yourself, although most activities do allow you to be alone and catch your breath.

Common self-care strategies for the holidays:

• Go for a walk
• Breathing exercises or meditation
• Take a bubble bath
• Go to the gym
• Read a book
• Listen to music

5. Stick to your healthy habits

The holidays are among the busiest times of the year. There’s a lot going on, and sometimes our normal habits and routines fall by the wayside. Instead of our workout routine, we stay in and watch a movie. Instead of eating a healthy snack, we reach for the Christmas treats all around us.

Those things alone aren’t bad. A few cookies and skipping the gym won’t ruin your healthy journey. However, it can increase your stress. Processed foods or foods high in sugar have been linked increased cortisol levels in the body. Cortisol is the main hormone that regulates our stress response. When there is too much cortisol in the body, you feel stressed.

If you’re feeling stressed, prioritize your healthy diet exercise habits as much as possible. Don’t add stress to your life by setting unrealistic expectations or goals for yourself during the holidays. Find the middle ground that suits you.

6. Reach out to family and friends

The holidays can also be extremely isolating, especially if you don’t have or can visit family. Depression symptoms can be worsened by influences such as family stressors, social isolation or other forms of stress seasonal affective disorder.

If you’re prone to depression symptoms, reach out out to people when you need a connection is important. Whether it’s Zoom sessions or regular phone calls, being aware of your need for connection can help you get through the holidays.

The bottom line

The holidays, as wonderful as they are, are an extremely stressful time of year for many people. But don’t worry, you can avoid the pitfalls and actually improve your mental health during the holiday period; it just takes a little intention. Try things like planning, setting boundaries, and embracing self-care to ensure you have fun.