Navigating Holiday (Eu)Stress: By Christina Bennett, AMFT

Navigating Holiday (Eu)Stress: 

Aiming for a Peaceful and Grounded Holiday Season 

The holiday season is often painted as the most wonderful time of the year, filled with joy, laughter, and togetherness with family and friends. Yet, for many, it can be a source of stress, anxiety, and even burnout. Along with the pressure to create the perfect celebration, navigating family dynamics, managing financial demands, and coping with the emotional weight of the holiday season, it is easy to feel overwhelmed and stressed out. 

As a psychotherapist, I’d love to normalize the emotional toll that can accompany this holiday season or seemingly sneak up on you. How do you cope with the holiday hustle and bustle? 

I’m glad you asked! Here are some tools to manage holiday stress, nurture your well-being, and remain present during this busy season. Let’s explore some practical strategies to help you find calm amidst the holiday cheer (and chaos!) 

Finding Peace During the Holidays: Managing Stress, Anxiety, and Burnout 

The Christmas season is often accompanied by high expectations, bustling schedules, and the pressure to perfect everything. A healthy amount of stress (eustress) can be beneficial and motivating to get things done, but too much is counterproductive and, even, harmful to your health and well-being. While it can bring moments of joy, the holidays can also trigger stress, anxiety, and even burnout. As a psychotherapist, I’ve worked with many individuals navigating these challenges. I want to share practical strategies to help you reduce holiday stress, stay grounded, and genuinely enjoy the season. 

Understanding Holiday Stress 

Holiday stress comes in many forms: 

• Time Pressure: Juggling shopping, cooking, parties, and travel. 
• Financial Strain: Balancing holiday expenses with everyday financial responsibilities. 
• Family Dynamics: Managing relationships and expectations in gatherings. 
• Emotional Triggers: Missing loved ones, reflecting on the past year, or coping with personal challenges. 

Recognizing what is causing your stress is the first step in addressing it effectively:

1. Create a Rhythm of Routine 

Routines provide stability and predictability, which can be particularly valuable during busy and unpredictable times. 

• Anchor Your Days: Start and end your day with consistent practices like journaling, light stretching, or sipping a cup of coffee/tea in quiet reflection. 
• Stick to Sleep and Meal Schedules: Prioritize rest and nutrition to maintain energy and mood. 
• Break Tasks into Manageable Chunks: Instead of trying to tackle everything at once, spread tasks over several days and celebrate small accomplishments. 

2. Prioritize Self-Care Practices 

Self-care is not a luxury—it is a necessity, especially during the holidays. 

• Give Yourself Permission to Say NO: You do not have to attend every party or meet every expectation. Honor your limits. Set boundaries. Say NO when you cannot do something. 
• Set Boundaries: If certain family discussions or traditions are triggering, communicate your needs respectfully and act accordingly. 
• Carve Out Me Time: Dedicate at least 15-20 minutes daily to an activity that recharges you, such as reading, walking, or meditating. 

3. Use Grounding Techniques 

Grounding techniques are powerful tools for staying present in the moment and managing stress. 

• 5 Senses Exercise: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 you can smell, and 1 you can taste. This exercise helps bring your focus to the present moment. 
• Deep Breathing: Try the 4-7-8 method—inhale for 4 counts (seconds), hold for 7, exhale for 8. This can calm your nervous system and reduce anxiety. 
• Body Scans: Close your eyes and slowly bring awareness to each part of your body, starting from your toes and moving upward. Release any tension you notice by tensing your muscles in that area and then releasing it. 

4. Limit Exposure to Stressors 

Reducing or eliminating triggers can help you stay calm and centered. 

• Take a Social Media Break: Comparison often fuels feelings of inadequacy or pressure. Step away from social media if it is adding to your stress. 
• Delegate Responsibilities: Share holiday tasks with family or friends. You don’t have to do it all. 
• Plan Downtime: Schedule ample moments of quiet time or enjoyable lowkey activities between busy events. 

5. Stay Present and Embrace Imperfection 

The holidays are about connection and meaning, not perfection. 

• Focus on What Matters: Let go of unrealistic expectations and focus on moments that bring you joy. 
• Practice Gratitude: Reflect on three things you’re thankful for each day to shift your mindset. 
• Be Mindful in the Moment: Engage fully in activities, whether decorating cookies or wrapping gifts, by focusing on the sensory experience. 

A Gentle Reminder

If the holiday season brings up overwhelming emotions or past traumas, please consider contacting a professional therapist. Having a supportive space to process these feelings can make all the difference in your physical and emotional well-being. 

Remember, the holidays don’t have to be perfect to be meaningful. Taking care of yourself, setting boundaries, and staying grounded, you can create a season filled with peace, joy, and authenticity. 

I wish you a peaceful and well-balanced holiday season!