8 Ways to Reduce Holiday Stress This Season

Help for Maintaining Good Mental Health over Christmas & Winter Festivities

 

 

Why Holidays Can Cause Additional Stress

The holiday season, whether it is Christmas, Hanukkah or Kwanzaa, while joyous, can bring its fair share of stress. From gift shopping to family gatherings, the pressure can mount quickly. In fact, 62% of respondents to a Harvard Medical School survey reported elevated stress levels during the holidays. Not only that, 25% of the population finds Christmas more challenging than the rest of the year.

Additionally, 64% of people with a mental illness feel their condition worsens during this time, and 71% of respondents regret not taking the time to relax and enjoy the season.

The holiday demands can overload the brain’s prefrontal cortex, which manages planning and decision-making. Over time, this heightened demand can impair memory and even lead to the death of brain cells.Top of FormBottom of Form

Fortunately, there are ways to manage holiday stress. With some intention and planning, you can head into your festive activities armed with an action plan to help you handle the stress and strain the holiday season can bring,

 

8 Ways to Avoid Holiday Stress

1. Plan Ahead Start your holiday preparations early to reduce stress. Create a schedule for shopping, cooking, and social events. Use a planner or digital calendar to keep track of deadlines and stay organized throughout the season.
2. Set Realistic Expectations Remember, perfection is not the goal. “It’s okay if everything isn’t Instagram worthy,” says Prasad Counseling and Training Psychotherapist Thomas Fryar, LPC-A. Focus on creating meaningful experiences rather than striving for picture-perfect moments. “Be honest with yourself about what you can realistically accomplish, and don’t be afraid to scale back if needed,” he adds.
3. Practice Mindfulness Incorporate mindfulness techniques into your daily routine. Take a few minutes each day for deep breathing exercises or meditation. This can help center your thoughts and reduce anxiety. Apps like Headspace or Calm can guide you through short, effective mindfulness sessions.
4. Maintain Healthy Habits Don’t let the holidays derail your health routines. Continue to prioritize sleep, exercise, and balanced nutrition. While it’s fine to indulge occasionally, maintaining overall healthy habits will help you feel better equipped to handle stress.
   Try to get at least 7-8 hours of sleep. Stick to your exercise routine says Prasad Counseling and Training owner and Certified Spin and Water Rowing instructor Bill Prasad, LPC-S, LCDC.
5. Learn to Say No It’s okay to decline invitations or requests that overwhelm you. Be selective about the events you attend and the commitments you make. Prioritize the activities that bring you joy and align with your values. Remember, saying no to some things allows you to say yes to what truly matters.
6. Budget Wisely Financial stress can be a significant factor during the holidays. Set a realistic budget for gifts, decorations, and entertainment. Look for ways to cut costs, such as organizing gift exchanges instead of buying for everyone or creating homemade gifts. Remember, the most meaningful gifts often come from the heart, not the wallet.
7. Delegate and Ask for Help  Prasad Counseling and Training LPC-A Dr. Mosadi Porter reminds us that we  don’t have to do everything alone. “Involve family members in holiday preparations. Assign tasks based on each person’s strengths and availability. If hosting an event, consider making it a potluck to share the cooking responsibilities. Don’t hesitate to ask for help when you need it,” she says.
8. Create Moments of Joy Amidst the hustle and bustle, make time for activities that bring you happiness. Whether it’s watching your favorite holiday movie, taking a winter walk, or enjoying a cup of hot cocoa by the fire, these small moments of joy can significantly reduce stress and remind you of the season’s true meaning.

Remember, the holidays are about connection, gratitude, and joy. By implementing these strategies, you can navigate the season with greater ease and truly enjoy the special moments with your loved ones. Take a deep breath, embrace imperfection, and focus on what truly matters to you this holiday season.

Getting Help for Depression and Anxiety

The holiday season can be a wonderful time of connection and joy, but it can also amplify stress, anxiety, and feelings of depression. If you’ve been feeling overwhelmed, it’s important to know you don’t have to navigate these challenges alone. At Prasad Counseling & Training, we offer year-round counseling services tailored to help you manage life’s ups and downs—whether it’s seasonal stress, ongoing struggles with anxiety or depression, or other personal challenges.

This time of year can serve as a powerful reminder of the importance of prioritizing your mental health. As you prepare to turn the page to a new year, consider taking the first step toward building a healthier, more balanced you. Therapy is a gift you can give yourself—not just for the holidays, but for a lifetime.

Let’s work together to make your mental health a priority, this season and beyond. Reach out today to learn more about how we can support you.