Tips To Reduce Stress This Holiday Season
Whilst the holiday season is typically seen as a time of joy and celebration, it can also heighten stress and overwhelm, and bring up painful emotions.
For individuals managing chronic health conditions or burnout, the added demands of purchasing gifts, organising or attending family events can be anxiety-inducing and frustrating, especially if you experience physical limitations or the fear of disappointing others. For others, family gatherings may trigger unresolved conflicts or be a reminder of grief and loss. For those who are neurodivergent, the sensory overload and social expectations can be especially difficult. In fact, the expectation that we “should” feel happy during the holiday season can have an adverse effect, intensifying feelings of depression, anxiety or loneliness.
To help you navigate this time of year, here are some tips to help you take care of yourself and support your mental wellbeing:
1. Set Realistic Expectations
The festive season often comes with the pressure to make everything perfect, whether that be to cook the most delicious meal, buy the most-adored gifts or experience picture-perfect family moments. It’s helpful to reframe perfectionistic expectations and practice acceptance towards the difficult parts and discomfort that may show up during this time. It’s okay if things don’t go exactly as planned. It’s okay if you’re not feeling happy this holiday season.
2. Practice Mindful Gratitude
Research suggests that a regular gratitude practice can help shift our mind’s negative bias and boost positive emotions. Consider incorporating this into your routine —spending just five minutes at the end of each day to reflect on moments that made you smile, things that went well, or aspects of your life that you appreciate. When things are especially overwhelming or difficult, we recommend focusing on small moments that feel good, such as indulging in your favourite holiday treat, a warm shower, or the cool breeze on a hot day.
3. Establish Boundaries
The holiday season often comes with a packed social calendar, and if you're someone who tends to people-please or finds it hard to say "no," it can be easy to overcommit or take on too many responsibilities. While the desire to make others happy is natural, setting healthy boundaries is crucial for preserving your energy, maintaining healthy relationships and supporting a positive sense of self. Remember that every time you say “no,” you're creating space to say “yes” to the things that truly matter to you.
If you're neurodivergent, living with chronic health issues or experiencing burnout, it may be especially important to be aware of your physical and emotional capacity during the holiday season. Some helpful ways to manage sensory overload or chronic pain during social events may be taking breaks or having a rest, using noise-reduction earplugs, attending for shorter periods, or requesting accommodations like keeping music volume low.
4. Practice Self-Care
Amidst the festivities, don’t forget to take care of yourself. Whether it’s reading a book, taking a bath, meditating, or simply resting, make time for activities that nourish your mind and body. Self-care is not a luxury — it's a necessity, especially during a time of year that can be emotionally demanding.
5. Reach Out for Support
If you’re struggling this holiday season, be sure to reach out for support. Talking to a friend, family member, or mental health professional can make a huge difference. Remember, it’s okay to ask for help when you need it.
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