The holiday season is supposed to be a time of joy, celebration, and togetherness. But let’s face it: for many of us, the holidays can feel overwhelming. The constant hustle, family dynamics, financial pressures, and expectations can add up to a recipe for stress and anxiety.

It’s no surprise that many people struggle with their mental health during this time of year.

If you’re feeling the pressure, you’re definitely not alone. According to a 2023 survey by the APA, nearly 9 out of 10 people anticipate extra stress at the holidays because of money, family and general overwhelm.

It’s an epidemic of holiday stress. But don’t worry—there are ways to manage it and take care of yourself during this chaotic time.

Pressures of the Holiday Season

The holidays can bring about a range of pressures, from social obligations to financial strain, family tensions, and feelings of loneliness.

Let’s break down a few of the most common stressors.

1. Family Dynamics

   Family gatherings can be a blessing or a curse. While we might love spending time with our relatives, it can also bring up old conflicts or uncomfortable conversations. Family can be a source of support, but it can also create tension, especially when everyone has different expectations for the holiday season. And, this only speaks to the fairly peaceful family dynamics, it’s obviously a more challenging situation for folks with longstanding family conflicts.

2. Financial Stress

   Gifts, travel, parties, and meals—there are a lot of expenses that come with the holidays. For many, this is a time when budgets get stretched thin. The pressure to buy the "perfect" gift can feel overwhelming, especially when there’s not a lot of extra cash to spare.

3. Social Obligations

   You’re invited to this party, that dinner, and another round of holiday events. It can feel like your calendar is packed to the brim, leaving little time for yourself. Juggling social expectations can take a toll on your energy, leaving you stressed and exhausted.

4. Grief and Loss

   The holidays can also bring up feelings of grief and loss. For those who have experienced the death of a loved one, or even a breakup, the holidays can be a stark reminder of their absence. While others may be celebrating, you may find yourself struggling with the pain of loss and potentially feeling alone in that sadness.

5. Unrealistic Expectations

   The media, movies, and even our own minds can create unrealistic ideas about what the holidays should look like. Perfect meals, flawless family gatherings, and the "ideal" holiday experience can be hard to live up to. When things don’t go as planned, it’s easy to feel like you’ve failed or missed out on something important.

If you’re feeling overwhelmed by the prospect of these pressures, you don’t have to navigate it all on your own. Book a free consultation or fill out a form on the contact us page to speak with a therapist at Access Therapy.

8 Tips to Manage Your Well-Being During the Holidays

While the pressures of the holiday season may feel overwhelming, there are several strategies you can use to protect your mental health and navigate this stressful time. Here are some tips to help you survive—and even thrive—during the holiday season.

1. Set Boundaries and Practice Saying No

The holidays can feel like a never-ending cycle of obligations. Social events, family dinners, work parties—there’s always something to do. But the truth is, you don’t have to do it all. Setting boundaries is crucial to protecting your mental health. Ok, easier said than done and lots of folks struggle with this practice.

In reality, it’s okay to say no. Whether it’s declining an invitation to a holiday party or opting out of an event that feels too stressful, giving yourself permission to set limits is an act of self-care. If something doesn’t bring you joy or peace, consider skipping it. You might feel that sting of guilt or shame that you’re not as capable as everyone else and this is something worth exploring in therapy.

The holidays can be about what you want, not what you feel obligated to do.

2. Practice Mindfulness and Relaxation

You’ve heard this before, but it still remains true as ever; mindfulness is a powerful tool for managing stress.

Taking a few moments each day to breathe deeply and center yourself can make a huge difference in your mood and energy levels. Try incorporating short moments of mindfulness into your day—whether it’s taking five deep breaths before you dive into holiday shopping or pausing for a moment of calm after a stressful family conversation.

Relaxation techniques like progressive muscle relaxation or meditation can also help reduce feelings of anxiety. These practices allow you to focus on the present moment and calm your mind, which is especially helpful during a busy and chaotic holiday season.

3. Manage Financial Stress

Money is one of the biggest stressors during the holidays. The pressure to buy gifts, host parties, and travel can quickly add up. But there’s a simple (though hard to follow) solution: set a budget and stick to it.

Be realistic about what you can afford. It’s okay to get creative with your gift-giving—handmade presents or experiences can be just as meaningful (and more affordable) than expensive store-bought items. Consider doing a Secret Santa exchange with family or friends to limit the number of gifts you need to buy.

We are often confronted with our unique ideas about money, budgeting and the value of things during the holiday season but these are bigger topics worth exploring throughout the year. That way, when the holiday season arrives, you feel more ready and capable of handling the emotional experience of financial pressure and stress.

If you’re feeling overwhelmed by financial pressure, it’s important to talk to someone about it. A counsellor or therapist can help you manage financial stress and develop healthy coping strategies for the season.

4. Take Time for Yourself

Amid the hustle and bustle, it’s easy to forget about self-care. But taking time for yourself is essential to maintaining your mental well-being. Schedule moments of downtime, even if it’s just 10 minutes to sip tea, go for a walk, or read a book. Taking care of yourself allows you to recharge and tackle the next holiday task with more energy and patience.

It’s also important to stay healthy by getting enough sleep, eating nutritious meals, and staying hydrated. These basic self-care practices help support your physical and emotional well-being, making it easier to cope with stress.

5. Connect with Others

Loneliness can feel particularly heavy during the holidays. If you’re struggling with isolation, it’s important to reach out and connect with others. Whether it’s a phone call to a friend, a video chat with family, or a community event, make an effort to engage with those who care about you…while balancing your need to say no to endless social obligations.

How can you tell the difference?

One is an obligation which drains your mental, physical and social resources and the other meets a deep need and feels nourishing.

If you’re dealing with grief or loss, don’t hesitate to seek support from a therapist or counsellor. Grieving during the holidays can feel extra challenging, but you don’t have to face it alone. Talking to someone who understands can provide comfort and help you navigate your emotions.

6. Don’t Strive for Perfection

Perfectionism can quickly lead to burnout and disappointment.

No holiday is ever truly perfect, and that’s okay. Let go of the need for everything to be just right. If something goes wrong—like burning the turkey or forgetting to buy a gift—it’s not the end of the world. Embrace imperfections and remember that the holiday season is about connection, not flawless execution.

Allow yourself to be human. Instead of putting pressure on yourself to create the perfect holiday experience, focus on what truly matters: spending time with loved ones, creating memories, and practicing gratitude.

7. Stick to your Routine. 

The holidays can throw your daily schedule out of whack, but sticking to your usual routine as much as possible can help reduce stress and maintain balance.

Try to wake up at the same time each day, eat regular meals, and fit in your usual exercise or self-care practices. Having a consistent routine can give you a sense of normalcy amid the chaos, making it easier to manage stress and stay grounded. Even during the busiest days, prioritize your routine—whether it's getting a morning walk, doing a quick meditation, or simply taking a few minutes to plan your day. Maintaining your routine can boost your energy and keep your mental health in check.

8. Seek Professional Support When Needed

If you’re feeling overwhelmed by stress, anxiety, or depression during the holidays, it’s important to reach out for help. Talking to a therapist can provide you with the tools and strategies you need to manage your emotions and navigate the season with greater ease.

Many therapists offer virtual sessions, making it easier than ever to get the support you need, even if you’re busy or traveling during the holidays. Don’t hesitate to seek help if you’re struggling—whether it’s to manage stress, overcome feelings of loneliness, or cope with grief. You don’t have to go through it alone.

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