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DPS Staff

Managing Holiday Stress: How to Stay Mindful and Calm this Season



In addition to being a time of celebration, connection, and joy, the holiday season can also be stressful. During November, many of us are balancing family gatherings, financial planning, and social obligations. 


With Thanksgiving and the upcoming holiday right around the corner, November is the perfect time to begin thinking about stress management and mindfulness.


1. Recognize Holiday Stress Triggers


To address holiday stress, it is important to understand what causes it. The following are some of the most common stressors;


  • Family conflicts. Over the holidays, families often gather under one roof for days on end. This can be a wonderful way to share and connect, but it can also lead to tensions if unresolved conflict arises.

  • Financial pressures. In addition to gift-giving and holiday meals, holiday expenses can quickly add up. Due to this, it can be difficult to keep within a budget when you're under pressure.

  • Social obligations. It is common for calendars to fill up with holiday events, gatherings, and parties. Those with social anxiety or who feel overwhelmed by constant socializing may find this stressful.


By identifying these triggers early, you can plan effective ways to manage them and reduce stress levels. Additionally, taking a few minutes to list the stressors you face during the holidays can help you feel more relaxed.


2. Embrace Mindfulness Practices


By practicing mindfulness during the holiday season, you can stay calm and present. When you are mindful, you bring your attention to the present moment without judging it.


Daily mindful breathing.


Take a few minutes each day to practice mindful breathing. An easy breathing exercise is to inhale for four counts, hold your breath for seven counts, and exhale slowly for eight counts. This exercise activates the parasympathetic nervous system, calming your body and mind almost instantly.


Meditation.


Meditation doesn't have to take a lot of time or make you feel intimidated. In fact, you can feel less stressed in just five or ten minutes a day. If you are looking to relax, relieve stress, or express gratitude, you might want to try a guided meditation app like Headspace or Calm. As you meditate, your mind rests and refocuses, leaving you feeling calm and clear.


Grounding exercises.


When you feel overwhelmed, grounding exercises can help you stay centered. Consider what you can see, touch, hear, smell, taste, and smell by using the "5-4-3-2-1" technique. As a result of practicing this, you will be able to relax and reduce stress at the same time.


3. Set Boundaries and Learn to Say No


The holiday season is filled with holiday parties, social gatherings, and family gatherings. Although it may be tempting to say yes to everything, you should set boundaries for your time and energy.


  • Limit commitments. You should politely decline an invitation if it doesn't bring you joy or align with your well-being. Saying no will help you protect your time and prevent burnout. You might say, "Thank you for the invitation, but I am unable to attend."

  • Schedule "me time.” 

  • Every week, make time for yourself, whether it's alone time at home, a walk in the park, or a hobby you enjoy. By taking time for yourself to recharge, you can keep your overall health in good shape.


When you set these boundaries, you can attend events with more energy and presence, creating a more meaningful experience for yourself and others.


4. Plan and Prioritize Gift-Giving


While gift-giving can be joyful, it can also cause stress and financial strain during the holiday season. To help you manage it, here are some tips;


  • Create a budget. To avoid straining your finances while shopping, prepare a realistic budget. You can avoid overspending during the holiday season if you set a clear spending limit.

  • Consider thoughtful alternatives. A meaningful gift does not have to be expensive. Often, an item made by hand, such as baked goods or a photo album, can be more meaningful than a store-bought gift. You can also send a handwritten note or a gift certificate for a fun experience together.

  • Shop early. You don't want last-minute stress ruining your shopping experience. In addition to allowing you to find the perfect gift without rushing, it also allows you to spread out the payment instead of paying all at once.


When you give thoughtful and mindful gifts, you can reduce your financial stress and still enjoy the occasion.


5. Practice Self-Care


It's hard to prioritize self-care in the midst of all the hustle and bustle of the holidays. Managing holiday stress, however, requires prioritizing your well-being.


  • Exercise. Stress can be relieved naturally through exercise. A quick walk or workout can lift your mood, reduce anxiety, and improve your well-being.

  • Healthy eating. During the holidays, it's easy to fall off the healthy eating wagon. It is important, however, to eat a balanced diet with plenty of fruit, vegetables, and water. During the holidays, eat healthy and keep your diet balanced for your mental and physical well-being.

  • Sleep well. Sleep shouldn't be sacrificed for late-night shopping or going to parties. It is recommended that you sleep for 7-8 hours every night in order to be more energetic and less irritable.


When self-care is at the forefront of your routine, you'll be better able to deal with stress and enjoy the season to the fullest extent possible.


6. Take Time for Gratitude and Reflection


As we approach the holiday season, we are reminded to be grateful and appreciative. When you reflect on the positive aspects of your life, you can maintain perspective and improve your mood. Every day, take a moment to express gratitude for what you have, such as family, friends, health, or even a beautiful sunset.


During this season, you can also express gratitude directly. For example, thank those who have made a difference in your life by writing thank-you cards. Acts of gratitude lift your mood and strengthen connections with others, making the season more meaningful.


7. Seek Support When Needed


Whenever you feel overwhelmed by holiday stress or anxious, don't hesitate to seek support. If you need relief or help gaining perspective, talk to a family member, friend, or mental health professional. You are not alone in experiencing holiday stress, so letting others know can ease this loneliness.


Conclusion

During the holiday season, it's natural to feel stressed, but it should also be a time of reflection and joy. The best way to handle holiday stress, though,  is to recognize common triggers, practice mindfulness, set boundaries, and take care of yourself. 


So, this holiday season, embrace these practices and savor rather than endure, allowing yourself to experience the true joy of the season.

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