Managing Holiday Stress: Tips From Therapists
It’s that time of year! You might have pulled out the sweaters, the decorations, and your favorite holiday recipes. Maybe you’re filled with excitment and delight about all the festitivities. Or maybe you’re spiraling with dread about seeing that one cousin or attending the work holiday part.
The holiday season can be a magical time of year, and it can also be a stressful one. It’s easy to get caught up in the whirlwind of social events, reconnecting with family and friends, and other holiday to-do’s and put your own needs last. This can lead to feelings of burnout and exhaustion, which can take you out of the holiday spirit and lessen the joy.
We’ve gathered several tips from the therapists at Reflect Therapy in Houston, Texas on how to manage stress and self-care this holiday season. Read on to find ways to incorporate rest and rejuvenation into your day so that you can be present for the things that really matter to you.
Reflect on What the Holidays Mean to You
It’s easy to get caught up in the images we see on movies, TV, and social media that the holiday season is supposed to be a glittery, magical time when everyone comes together on their best behavior to have a perfect meal or event to live, love, and laugh together.
The reality is that the holidays can bring up uncomfortable feelings or interactions with others. Think about what your realistic expectations for the holidays this year might be. Are you looking forward to spending time with friends and family? Have you experienced a loss or change in your life that might make this holiday season feel different? Are you expecting perfection from your events, or can you handle when the turkey burns or your child throws a tantrum?
It’s fun to feel emotions such as joy and excitement around the holidays, but also take time to acknowledge the other less fun feelings such as disappointment, stress, hurt, or grief. Being aware of your own expectations and feelings around the holiday by taking some time to journal, talk to a friend, or to a therapist like the ones at Reflect Therapy in Houston, Texas can help you manage stress during this busy time of year.
Set Boundaries on Events (with kindness!)
During the holidays, there can seem to be an influx of events and gatherings which can all pull on your precious time. Get clear with yourself on what events are actually important to you and prioritize those. It could be the ones that are the most fun or are traditional family gatherings, whatever your reason for prioritizing them is okay! It’s important to protect your time and energy during this busy time of year and only you know what really matters to your family.
Once you’re clear on your top priorities, learn to say no gracefully to other events. An example script the therapists at Reflect Therapy love is, “Thank you so much for inviting me, we won’t be able to make it this year.” You can offer a reason why you can’t go, or an alternative meet up if you wish, but you don’t have to. By protecting the time you have, you will feel less overwhelmed and more present in the events and times that are truly important to you.
Set Boundaries with Family and Friends (also with kindness!)
On a similar note, this is a time of year that many people look forward to the extra time with family and friends. However, it’s also normal to feel worry or dread about interacting with some people in our lives that we don’t have much choice over, like the abrasive uncle at the dinner table or the coworker who always puts you down at the work holiday party.
In these situations, we can also exercise kind boundaries to protect ourselves. In a journal, with a trusted person in your life, or even a therapist like the ones at Reflect Therapy in Houston, Texas, you can come up with some situations that you know could be potentially upsetting. Is it your mother asking questions about your weight? Or could it be your boss pressuring you to take on more projects in the next year?
Plan ahead and think of potential responses and ways to gracefully exit this situation. The therapists at Reflect Therapy always offer the simplest choice, no is a complete answer. If that feels too harsh you can always use something like, “I’m not sure. Let me think about that.” or “No but thank you for thinking of me.” or even, “Let’s talk about something else.”
Later, it might be worth having individual conversations with the people in your life who always push against your boundaries, but for the holiday season try using some of these short one liners to exit a sticky situation and save your emotional energy for enjoying the encounters that really matter to you!
Prioritize Self- Care
With all the gatherings, events, and parties happening this time of year, it can be easy to put your own personal health and happiness to the sidelines. But this is actually the most important time to do things that rejuvenate you during the busy season!
You may have several late nights, food indulgences, and back-to-back events, and it’s wonderful to enjoy every minute of those. But the times when you’re not in the holiday flow, make sure to try to get plenty of sleep, eat healthy meals, and maybe even sneak a walk or a few yoga stretches in.
You don’t have to do a full one hour, bubble bath routine to prioritize self-care. Instead, do some of the things you actually love: read, snuggle with your dog or kids, watch a funny show, or meditate for 5 minutes a day to keep your mental and emotional health strong during the whirlwind of the season. Even small little moments of joy count in fortifying your self-care.
Find Some Hacks
The holiday season adds more to-dos to your already endless to-do list. It can seem like you have more to get done, in an even shorter amount of time! This is when it’s a great time to find shortcuts and hacks to cut out some of the menial work in the holiday season.
Some examples:
· Use gift bags instead of wrapping gift to save time.
· Order groceries and gifts online for pickup or delivery so you can avoid the busy store.
· Use disposable dishes or utensils to make your dish clean up faster, (there are biodegradable and compostable versions!)
· Delegate! Everyone in your household can take a chore to help around the house more in the holidays.
Any small shortcuts you can take will save you time and mental energy to focus on what is truly important to you.
Practice Mindfulness
When the time comes to actually attend an event, take a moment to ground yourself and truly enjoy being in the moment. Notice the little details that bring you joy, maybe the sight of your kids playing together or the joke your brother made. Use all five of your senses to connect you to the moment: Savor the smells and tastes of the foods you love. Listen to the music or the laughter around you. Touch your loved ones with big hugs or snuggle into a cozy, soft blanket.
Taking the time to be in the moment and enjoy the small joys around you can make you appreciate and delight in the holiday season even more. Plus, you will have richer memories to look back on!
Talk With a Therapist
The therapists at Reflect Therapy in Houston, TX often see a high number of calls come in during the holiday season, and for good reason! The whirlwind of events and never-ending to-do lists, worries about money and family gatherings, trying to remember the perfect gift or recipe, it can all feel overwhelming!
The holiday season is the perfect time to reach out and connect with a therapist. They will be able to help you build skills and develop tools to cope with the busy time of year while offering a non-judgmental and compassionate ear to listen to what’s going on in your life.
By setting boundaries, being realistic in your expectations, delegating and enjoying the moment, you should be able to give yourself a little breathing room and ease to enjoy the holidays. Remember, this time of year is all about finding the joy in the little moments, not perfection or overwhelm. Protect your energy and happiness with the tips above so that you can truly delight in this magical time of year.