Your Guide to Navigating Holiday Stress

While it’s often a joyous season, the holidays can also bring added pressure and stress. In fact, according to the American Psychological Association, 41% of U.S. adults say their stress increases during the holiday season.

“While stress appears to be common at this time of year, 43% said that the stress of the holidays interferes with their ability to enjoy them and 36% said the holidays feel like a competition,” according to the association.

Luckily, there are multiple ways to cope with the added stress so that you can better enjoy the special time of year with family and friends no matter what you celebrate.

Tips to Reduce the Holiday Stress

Casandra Albert, MC, LPC, the co-director of Glendale Healthcare Center, shares that there are multiple steps that we can all take to minimize stress this holiday season, including:

• Remember the routine wellness activities (nutrition, exercise, sleep and self-care). “It may not be practical to be as consistent with these during the holidays, but maintaining some level of intentionality with these can help with managing the stress,” she says.
• Schedule breaks from social media and electronic devices.
• Spend time outdoors. “This is the ideal weather season in Arizona and it’s beautiful outside,” Albert says. “Let’s enjoy it.”
• Create a holiday budget.
• Have healthy limits. “It’s okay to decline invites or activities that feel like too much,” she assures.

One way to keep the hustle and bustle part of the holidays at bay is to consider low-stress celebrations.

Albert says that examples of low-stress activities include, “Anything that is relatively simple and creates a festive mood or feels meaningful to a person. This could be things like movie night, playing board games, baking, listening to music or spending time with a pet.”

When You’re in the Moment

Despite our best efforts, stress – especially during the holiday season – can happen, often at the most inopportune times.

Albert offers some helpful tips for when stress strikes:

• Breathe. “Take a deep breath or practice breathing exercises,” she says. “Breathing fresh outdoor air can be extra helpful.”
• Go for a short walk.
• Focus on the present moment and notice what is within your control.

If You Need Extra Support

For those who may already struggle with stress and anxiety, Albert says that it’s important to maintain the same social supports that you have year-round. “Seek professional support if needed or continue engaging in those services if already involved,” she advises.

She also reminds us that calling or texting 988 on your phone reaches the Suicide and Crisis Hotline, available 24/7/365.

Keep Perspective

Stress and anxiety are normal this time of year, and it’s okay to take care of yourself so you can enjoy the season.

“It’s normal to feel some elevated stress during the holidays given the hectic nature of the season,” Albert says. “Try to not lose sight of the cheer and time with loved ones that the season also brings.”

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