Live Healthy Live Well

The holiday season is a magical time of year, yet for many, the holidays bring stress, anxiety, conflict and even heartache.   Often stress starts at Thanksgiving and runs through the New Year.    Holiday triggers, can create internal and external forces influencing our mind and body, creating stress and anxiety during the holiday season.    Give yourself the gift of a stress-free holiday by being aware of common holiday triggers and learning ways to cope with holiday stress.

 Be aware of these common holiday triggers:

• Increased expectations:  Choosing which family member’s gatherings to attend after years of unresolved conflict and finding ways to dodge the uncomfortable conversations at the holiday table is stressful.  We often feel pressured to meet the expectations of others.
• Financial strain:  Wanting to create the perfect holiday experience comes with a price tag that affects our finances often into the New Year.
• Time management concerns:  Balancing work, family, friends, and additional commitments is more challenging than ever this time of year!
• Eating concerns:  For those with any kind of negative relationship with food the holiday focus on food is triggering. The food pushers who do not take no for an answer when offering food is overwhelming.  Eat mindfully, have a game plan and if necessary, remind your family that your eating habits are not up for discussion.

Ways to Cope with Holiday Stress:

• Connect with those you trust and are comfortable with.  A support system is always important, especially this time of year.
• Practice empathy and compassion for yourself and others. Give yourself grace when you need it, remember everyone has their own struggles.
• Try not to set unrealistic expectations of yourself.  Establish boundaries and do not be afraid to say no.  Create a holiday spending plan.
• Set a schedule for shopping, cooking and holiday activities.  Make a to-do list helps visualize and manage your time.
• Continue healthy habits.  It is alright to indulge in some of the holiday treats,  remember to keep your physical health a priority.
• Adopt one or two mindful exercise that work for you (deep breathing, visualization, stretching).

Be kind to yourself this holiday.  Practice self-compassion.  Spend time with your favorite people, books, hobbies, movies and say “no” to anything that does not make you happier.    Have a wonderful stress-free holiday!

Written by: Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

Reviewed by: Shari Gallup, Assistant Professor, Ohio State University Extension, Licking County, gallup.1@osu.edu

References:

Holiday Depression Triggers What Causes Holiday Blues? (webmd.com)

10 Common Holiday Stresses and How to Cope With Them | Psychology Today