December 15 , 2022 The Beacon • 11
Follow these tips to help minimize holiday stress
By Sheila Mayse
The holidays often bring joy , celebration and time for connection while also presenting an array of demands like cooking meals , shopping , baking , cleaning and entertaining . The preparation and anticipation also may lead to increased stress , anxiety and depression . For some the compounded symptoms of grief may further cloud the holiday experience .
Fortunately , there are some practical ways to minimize the stress that accompanies the holiday season .
As with other health issues , prevention is often the first and best line of defense in combating the chronic stress , anxiety and depression that may be triggered by the increased responsibilities of the holidays . Learn to recognize holiday triggers such as financial pressures or personal demands in order to combat them before they become overwhelming . Plan ahead and set aside specific days for shopping , baking , connecting with friends and other activities .
Try to maintain a routine that mimics the schedule maintained throughout the year including regular meals , self-care , exercise and sleep and avoid excessive tobacco and alcohol use . While the routine may need to be adapted , the healthy habits don ’ t have to be completely abandoned .
While it can be tempting to consume meals on the go , such choices ordinarily offer little in the way of providing the type of energy needed for accomplishing the tasks at hand . Utilizing a slow cooker to prepare meals can be a valuable asset , both in terms of health and finances . Consider packing quick options like fruit , nuts , protein drinks and such for those times when sitting down for a meal may be time prohibitive .
Often , stress responses occur not only because of the activity that is being performed , but also because of the way the activity is being perceived by the brain . For example , rather than saying to oneself , “ I ’ m so busy I don ’ t have time to get to the gym to exercise ,” instead try saying , “ My schedule is packed full of fun things for the holidays , so I ’ m going to be creative with my exercise by walking more as I am shopping and moving more when cooking , lifting decorations , cleaning , et cetera .”
Practice managing expectations of the holidays . Rather than striving for perfection , try to determine the top two or three goals , rather than a list of tasks , and work backward from there . Staying focused on the goal helps break down the tasks into smaller , more manageable pieces and helps promote a sense of accomplishment rather than busyness .
Avoid financial stress by focusing on the goals previously established . Plan a budget before shopping that supports the notion that gifting others is just one way of acknowledging special relationships . Consider nontraditional and less financially burdensome alternatives such as donating to a charity or volunteering time in someone ’ s name . Homemade gifts and gifts of time can be especially meaningful .
Try to embrace flexibility . As families change and grow , traditions and rituals often change as well . Choose a few to hold on to and be open to creating new ones . For example , if adult children or other relatives can ’ t come home , find new ways to celebrate together such as sharing pictures , emails or videos or meeting virtually on a video call .
If feeling alone , try reaching out to a friend or family member with a text , call or video chat . Volunteering time or doing something to help others also is a good way to lift spirits and broaden friendships . For example , consider dropping off a meal and dessert at a
friend ’ s home during the holidays .
There also are a multitude of community , religious or other social events in the community . Websites , online support groups , social media sites or virtual events can offer additional support and companionship .
Be aware of how the information culture can produce undue stress and adjust the time spent reading news and social media to allow instead for deep breathing exercises , meditation or yoga .
For those experiencing grief , It ’ s important to acknowledge the feelings of sadness and loss as normal , particularly during the holidays when the loss may be felt more profoundly as special events and traditions are experienced differently without the loved one . Trying to force oneself to be happy just because it ’ s the holiday season is an unrealistic expectation . Instead , allowing time for remembrance and , when possible , honoring the memory of the loved one will reduce the body ’ s experience of stress .
For many , holiday stressors and the accompanying symptoms of depression and anxiety are temporary .
If you or someone you love is feeling persistently sad or anxious , plagued by physical complaints , unable to sleep , irritable and hopeless , and unable to face routine chores , contact a doctor or mental-health professional .
For anyone experiencing a mental-health emergency , the local crisis line number is 1-800- 344-5818 . The National Suicide and Crisis Lifeline is 9-8-8 .
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