Coping with stress during the holidays
The holidays are supposed to be jolly and happy , but it is a complicated season filled with paradox . As Charles Dickens wrote in A Tale of Two Cities , “ It was the best of times , it was the worst of times ”. This time of year is filled with intensified emotions , increased stress , fatigue , unrealistic expectations , absence from family members , over-commercialization , changes in diet , changes in routine , disappointment , loneliness , and grief . These are issues that we all need to acknowledge and recognize . It is helpful to assess our personal experiences in past holidays as well as what we are about to face so that we can have perspective . This will hopefully lead to an understanding of how the season can be simplified and more enjoyable .
On a deeper psychological and spiritual level , we need the holidays . The rituals and celebrations have important psychological purpose . They take us from one period in our lives to another and comfort us . If we allow ourselves to be in a state of reflection during the festivities , we can identify what is most important and valuable . The ability to “ flow ” through life ’ s experiences has been strongly associated with life satisfaction and happiness . It is especially difficult to ‘ flow ” through this season . There is often an imbalance of our resources . It is more than our baseline mood is accustomed to and requires recognition and response . It is difficult to do that if we are already neglecting our mental health . Certainly , those who are already vulnerable to depression need to get prepared for the season . We are certainly all impacted in some way by the holiday schedule which is much different than our everyday functioning . We are also affected by all of the “ trappings ” of the season . There is added anxiety about the financial impact as well as the expectations of family to gather even when there is estrangement or strife . When there are broken families , the estrangement is even more apparent during the holidays . It is widely know that many people report that they experience depressed mood and increased anxiety . Anger and irritability increase as a result of the pressure from others along with the faster pace and change in schedule . Social media portrays exaggerated perspectives which leads to feelings of isolation and inadequacy . All of these psychological concerns are reflected in the increase in visits to mental health providers , especially during the holidays . Coping stragies for the holiday season : Face your feelings directly about the many issues surrounding the season . It is okay to feel down and There is likely an underlying reason for the cynicism and agitation . Reach out to the available support system and communicate so as to receive feedback Consider new traditions Set boundaries : say no if overscheduled Be mindful of diet ( food and alcohol increase as splurging is common during the holidays
Resist isolation and reach out where comfortable . Find “ healthy company ” which an offset the feeling of being left out which is common
Limit time on social media as it can lead to negative comparisons with other people / families . It also likely reduces quality time with loved ones . Create an offline plan with activities either individualized or with others .
Embrace silent reflection and practice mindfulness . Silence is one of the most powerful disciplines and is the most healing .
Make yourself useful and help someone else . Altruism is statistically proven to improve mood and wellbeing . Volunteering feels good !
Dr . Jennifer Whitcomb is a graduate of Birmingham Southern College , Mississippi State University , and The University of Alabama . She has been teaching on the graduate level for 12 years . She is the owner of Psychology Associates in Meridian and has practiced there since 2000 . She provides individual and family therapy to all ages .