The holidays are just around the corner. Neighbours have hung festive lights and the annual Christmas parades-city wide-have shared music and memories of yuletides past and present. Festive Songs are being played around the clock on radios and in shopping malls. This should be the happiest time of year. Yet, for a growing number of people, this can be a very stressful time. If you feel a little extra stress around the holidays, take heart you are not alone!
More than half of Canadians experience different forms of stress throughout the year and, this number jumps up even higher during the holidays. In a recent study, it is suggested that 77% of Canadians are dealing with “Holiday Stress.”
This seasonal form of stress can be severe but short lasting- just a bit before and after the holidays. Like other forms of stress, it can be characterized by: anxiety, sadness, body aches and an inability to sleep. But thankfully, these symptoms last for a short duration of time.
There are many contributors to stress around the holidays. During the winter months, we are dealing with the effects of colder temperatures and shorter daylight. This effects our mood, sleep patterns and even our ability to fight off seasonal colds.
As we dive into December we might be facing tighter deadlines at work, childcare issues, growing expectations of family to hold holiday festivities, buy presents and travel between celebrations. And, we may even be grieving over a current illness or death of a family member or friend. These conflicting requests, obligations and resulting feelings can be overwhelming, especially for those dealing with chronic conditions.
Thankfully, there are many strategies that can help us stay organized, stay focused, remind us of the importance of self-care and reduce our holiday stress levels.
- Stress Busting Strategies for Your Holiday
Physical Stress Busters
- Breathing Exercises to Reduce Stress– Inhale deeply and do extended exhales. This form of breathing calms and relaxes us. When we relax our breath, our body also relaxes.
- A Good Breathing Exercise is Box Breathing– Breathe in for a count of four. Hold the breath for a count of four. Breathe out for a count of four. Hold the breath for a count of four. You may find it helpful to pretend that you are drawing the sides of a box as you do this exercise.
- Do Light Stretching or Exercise– Stretching is healing and anti-aging. If you are holding stress in your body (neck, shoulders, legs or lower back,) stretching can help you to release the stress held in your body. The physical release of the tight muscles results in less stress. When we stretch and relax our muscles, the brain and emotions also relax. NOTE: Too much stretching can cause muscles pain. ONLY do light stretching.
- Go for a Walk or Wheel and Get Some Fresh Air– Walking is one of the best forms of exercise as you can do it anywhere and you do not have to invest a lot of money in it as a form of exercise. Wheeling offers just as much exercise as you are working the upper body, and above all, you are getting fresh air.
- Have a Time-out for Yourself. If you are ever in a stressful situation (such as a busy mall, a parking lot or even when visiting family or friends) and begin to feel overwhelmed, know that you have the option to leave the situation-even for a few minutes. If you are on a busy road, turn off and choose to park your car for a moment if you are feeling overwhelmed. If you are in an overly crowded room or parking lot and begin to feel overwhelmed, feel the freedom to leave the room or whatever situation you are in so that you can collect your thoughts.
- Ask for Help- The holidays are busy for everyone. Often, when people are busy and have a lot on their plate, they become forgetful. Remind people of your needs. It is more than okay to ask for help when needed.
- Make lists. If you have presents to buy and food to prepare over the holidays, making a task list, which will save you the frustrations of missing information.
Emotional and Psychological Stress Busters
- Set Boundaries-When we feel overwhelmed because we have made too many commitments to people that we cannot meet, that is when we experience loose boundaries. When people cross our boundaries or disrespect our boundaries, we feel angered and stressed.
- Have Realistic Expectations– How will this holiday look? Do you need to have the “perfect holiday?” Are you okay with not having the “perfect holiday.” Having realistic expectations and being flexible in terms of change are the hallmarks of resilience.
- Communicate Your Needs– Do other people have realistic expectations of you? If yes, how can you help people to understand how you are feeling? Can you communicate your feelings to other people? And how can you do this?
- Learn to Say No- Too many people are afraid to say “no.” Respect your limits. If you are feeling stressed by the request and do not have the time nor the energy to meet the request, then say a polite no. No is sometimes practising self-care. If you feel you need to explain why you cannot meet the request, that is fine too. But do not feel that you must explain yourself. Instead, you can simply say, “I would love to help you right now, but I am currently not well/ have the time. But, I would be happy to help in the future.” Or, if someone has invited you out and you honestly cannot go out then say a polite no and make the suggestion that you meet at another time and date.
- Plan– Planning results in less rushing around and emergency situations. Write down what you need or want to do. Create lists and check off the items when accomplished.
- Stick to a Budget- Holiday expenses can add up and increasing costs can cause increased stress. Budgeting can reduce stress.
- Make time just for you- Set aside some quiet time when you can just read, relax and do whatever you choose.
- Create A New Tradition- If you are alone during the holidays due to a loss or illness, how can you create a new tradition for the holidays? And how can you incorporate some past traditions into this new celebration.
- Missing Someone or Mourning Loss-If you are missing someone and there is a tradition that you once shared, can you re-create it this year to honour him/her?
- Sharing Love and Laughter this Holiday Season- Laughter is healing. How can you share the gift of love and laughter with family? Do you have a favourite comedy or movie? Can you stream a holiday comedy that the entire family can watch? If you are alone this holiday, how can you create joy and bring humour into the holiday? Do you like to watch movies? Do you go out to see movies or have seasonal DVD’s that you can watch?
Whether you are with family and friends or celebrating a low key festive season by yourself you can have a stress free holiday by setting boundaries, having realistic expectations of yourself and others, organizing things by lists, delegating tasks and, being open to new traditions when situations change. Whatever traditions you decide to celebrate this year, let them be joy filled and empowering and above all, stress-free!
Happy Holidays!
