The holiday season, despite its merry and bright reputation, can be gloomy and dull at times. On one hand, it’s supposed to be a time of celebration, gratitude, and togetherness. On the other hand, it can bring about a cascade of stressors that can lead to a whirlwind of cognitive and physiological symptoms of stress and anxiety. While these holiday-specific stressors, such as travel, financial challenges, invitations and pressures to attend various gatherings, and managing competing family needs, can be overwhelming, there are effective coping skills that can help you navigate through this challenging time. Check out some tips and tricks from a licensed psychologist in North Carolina in managing holiday stress, and learn more about our pay-what-you-can virtual therapeutic support group, beginning November 14th!
Understanding the Symptoms of Stress and Anxiety
Stress and anxiety can manifest in various ways, both mentally and physically. Understanding these symptoms is crucial in addressing and managing holiday stress. Cognitive symptoms may include racing thoughts, excessive worrying, difficulty concentrating, and increased irritability. Physiologically, stress can lead to increased heart rate, trouble sleeping, muscle tension, headaches, skin problems, and digestive problems/gastrointestinal issues. These symptoms often intensify during the holiday season as we juggle our regular responsibilities with the additional demands of the festivities.
Holiday-Specific Stressors to Consider
As mentioned, the holidays can bring about unique challenges and stressors in addition to the regular responsibilities we are juggling day-to-day. These include but are not limited to:
- Travel: Whether it’s the rush to catch a flight, dealing with airport delays, or navigating crowded highways, traveling during the holidays can be a recipe for stress. The anticipation of potential disruptions can leave you feeling anxious and on edge.
- Finances: The pressure to buy gifts, host gatherings, and decorate your home can put a significant strain on your budget. Financial stress is a common holiday woe, as people often feel pressured to overspend to create the perfect celebration.
- Attending Various Holiday Parties and Get-Togethers: It seems like everyone throws a holiday party – your gym, your work, your community/neighborhood, your family, your friends…, how can you possibly attend every single one? Spoiler alert: You can’t. Or, you will run yourself into the ground trying. This is where boundary-setting and assertive communication come in (stay tuned for part 2!). Additionally, for the holiday parties and gathering your do attend, you may experience an increase in social anxiety, stress, or a general “social battery drain.” The pressure to be sociable and engage in conversations with friends, family, coworkers, colleagues, and neighborhood pals can be overwhelming for some, leading to increased anxiety.
- Managing Competing Family Needs: Balancing your own family’s desires with those of your extended family can be a tricky endeavor. Different expectations and conflicting schedules can lead to feelings of guilt and stress. Tune back in for part 2 of this blog to learn more!
Coping Skills for Managing Holiday Stress and Anxiety
As stressful as the holidays can be, there are ways to manage some of that stress. As a licensed psychologist in North Carolina, I frequently assist clients to learn, practice, and implement stress and anxiety management skills to use in anxiety-provoking times. Check out some of our favorite coping skills for anxiety, below:
- Deep Breathing: One of the simplest yet most effective ways to reduce stress and anxiety is through controlled deep breathing. Whenever you feel overwhelmed, take a moment to sit in a quiet space. Close your eyes and inhale deeply through your nose for a count of four, allowing your diaphragm to expand. Hold your breath for a count of four, this part is super important! Do not skimp out on the hold! And then, exhale slowly through your mouth as though you are breathing through a straw, for a count of six. Work to get all of the air out of your lungs, before starting from the top. Repeat this for two to five minutes, until you feel more centered. Deep breathing calms your nervous system and can be done discreetly in any situation, making it an excellent tool for managing holiday stress.
- Progressive Muscle Relaxation: Stress often leads to muscle tension, or what I like to call shoulder earrings – if you know, you know. Progressive muscle relaxation is a method that can help you release that physical stress. Start by finding a quiet place to sit or lie down. Begin with your toes and tense them for a few seconds, then release. Move up through your body, progressively tensing and then relaxing each muscle group, including your feet, calves, thighs, abdomen, chest, arms, hands and face. This practice can help you become more aware of muscle tension and enable you to consciously release it, promoting relaxation. Check out my favorite, short, six-minute Guided Progressive Muscle Relaxation video here.
- B’s Brain Dump: Sometimes, stress stems from the swirl of thoughts and worries in your mind. And these worries just LOVE to really rumble around at 1am, don’t they? So, to manage this, consider creating a “worry list” or engaging in a “brain dump” exercise. This act of writing your concerns can help you organize your thoughts and gain a sense of control over them. It goes like this:
- Write down ALL your worries (average list is like 20)
- Look through your list and cross out those you cannot control
- Cross out those that are not relevant for the next week
- Voila! You now have a list of things that are within your control, and relevant for you to tackle this next week. And your list has decreased from 20 to 3.
Group and Individual Therapeutic Support for Holiday Stress
Remember, you don’t have to navigate holiday stress alone. Be BOLD Psychology and Consulting understands the challenges this season can bring, and we are offering a pay-what-you-can virtual therapeutic support group for adults in North Carolina, beginning November 14th. This valuable resource provides a safe space to share experiences, gain coping strategies, and connect with others facing similar challenges during the holidays. Check out our flyer below!
If you find that holiday stressors are affecting your well-being on a more personal level, individual therapy is a highly effective way to address and gain personalized support. We have immediate availability with several clinicians, who are excited to support you. Feel free to self-schedule a free 20-minute consult here! We have therapists in North Carolina with evening and Saturday availability for individual and couples therapy, as early as tomorrow! You can also
Text/Call: 919-525-1873
Email: Info@beboldpsychnc.com
Stay tuned for part two, where we’ll explore strategies for having difficult conversations and setting boundaries during the holidays. The holiday season doesn’t have to be a time of overwhelming stress and anxiety. With the right tools and support, you can make this time of year more joyful and less burdensome. Be BOLD Psychology and Consulting is here to help you navigate the ups and downs of the holiday season, so you can savor the moments that matter most.
