How to Navigate Holiday Stressors

No matter how or who you are celebrating with, make sure to check in with your emotions during this time of the year. Learn more about what might be contributing to stress during the holiday season and how to manage it.

The holiday season is portrayed as a joyous time of year in the media. But unfortunately for many people, this time can create more stress than joy. While there may be a variety of different pressures over the holidays, it helps to acknowledge that most people, if not everyone, feel some sort of stress this time of year.

If you are feeling stressed during the holidays, know that this is normal. If a friend or colleague is feeling stressed during this time, understand the potential reasons they may be feeling this way, including:

Family time. It can be exciting to see family members, especially those who don’t live close. But sometimes it’s more stressful than fun.

Challenging family dynamics can cause friction and some family members may not get along.
Preparing for family to stay over or finding ways to entertain them while they’re in town adds another item to the growing to-do list.
The current political climate may fuel already tense relationships.
Grief over the loss of a family member may mean that beloved holiday traditions are skipped over or changed. It can also add tension, sadness, stress, and depression to family time.

Loneliness, isolation, and otherness. The holidays are often portrayed as being about friends and family, but for many people, it can cause feelings of loneliness and isolation.

People without close family, friends, or a significant other can have amplified feelings of loneliness over the holidays.
There may be grief over a lost loved one.
People who are at higher risk of complications related to COVID, such as those with compromised immune systems, may feel unsafe gathering in person this holiday season, leading them to miss out on what’s meant to be a time shared with friends and family.
People of different religious beliefs may feel isolated or “othered” by office holiday festivities that are religion-focused.

Overwhelming to-do lists. Planning for the holidays can mean cleaning the house, buying presents, wrapping, baking, cooking, entertaining, and much more.

For working professionals who are already busy, it may feel like there’s not enough time in the day.
Events such as work parties, school parties, and other get-togethers may be fun, but they also take up time.

Pressure to make it perfect. Movies, TV, and even friends and family’s high expectations can add a lot of pressure to holiday preparations.

These expectations can encompass house decorating, food preparations, baking, finding the perfect gift, and more.
Some families may have skipped a traditional gathering in 2020 and may feel pressured to make up for lost time.

Financial stress. The cost of items like presents, decorations, food, and party attire adds up. Particularly when feeling the pressure to make the holidays perfect, having a tight budget or overspending can increase stress.

In a survey that looked at sources of holiday stress, 41 percent of respondents said finances were their main stressor.

Food and drink-focused anxiety. The holiday season is often filled with large meals, cocktail hours, cakes, cookies, and other high-calorie items. But these large meals don’t represent comfort food to everyone.

51 percent of survey respondents indicated being at least somewhat stressed about overeating during the holidays. Eating or drinking too much during events can cause feelings of depression or anxiety about health or weight gain.
Food-centric holidays and gatherings can be triggers or sources of anxiety for people dealing with eating disorders.
People managing alcohol use disorder (AUD) can feel stress or anxiety being at events where there is alcohol.

While the holidays can be stressful, here are a few tips to help you cope during this time of year.

Prioritize self-care. Engage in the activities that tend to your basic needs. Examples of how to practice self-care might include:

Monitor screen time
Get regular sleep and rest
Cook healthy meals
Exercise (walking, yoga, hiking)
Connect with your community
Practice mindfulness and breathwork
Take regular breaks
Practice self-compassion

Connect with loved ones to cope with loneliness. Try to focus on being proactive about reaching out to loved ones and carving out time for each other. If you can’t be in person with your loved ones, connect via phone calls, text, video chats or even by compiling a care package, writing a letter or taking a virtual class together. If you’re estranged from family during the holidays, consider volunteering as a way to give back to others and spend time in a way that can provide purpose and meaningful connection.

Set healthy expectations. If you notice that you’re preoccupied with worries about having the “perfect” holiday season or you’re stressed about your ability to buy all of the gifts on your list, pause and think about the big picture.

The holiday season is a time for celebration and connection, not extravagance and perfection. Remember that every person’s holiday is unique, depending on their circumstances. Make sure not to compare your reality to ideals and fantasies, which are often unrealistic or more likely to be the exception than the rule. Instead, celebrate in ways that bring you closer to what matters most to you.

Ask your manager for flexibility when possible. Flexibility can allow you to feel more in control of your day and reduce some stress. This could include adjusting your schedule when possible to get through your to-do list, adjusting timelines or asking for an extension on projects, or working remotely.

Take PTO. Whether or not you decide to travel this year, taking some time off can help tackle more things on your to-do list. Discuss your workload with your manager in advance and work with them to adjust any project schedules.

Pay attention to the here and now. When experiencing stressful times, practice these simple steps to be more mindful:

Observe your breathing as your breath flows in and out.
Tune into the sounds in your environment.
Notice the sensations where your body makes contact with the surfaces around you.
Look around and observe the colors, shapes, and objects in your visual field.
Turn back to your breathing and watch as your breath flows in and out.

Seek support. Holiday stress is usually short-lived but added to existing mental health issues, including stress, anxiety, and depression, can amplify them. Consider seeking support from a mental health professional.

If you or someone you know is struggling, your mental health support program is here to support you. Click on your respective country below to learn more about what resources are available to you.