Managing Holiday Stress: How the Season Impacts Mental Health and Tips to Cope
Managing Holiday Stress: How the Season Impacts Mental Health and Tips to Cope
The holiday season can be a time of joy, time with loved ones, and celebrations, but for many it brings heightened feelings of stress, loneliness, and even depression. On this week’s episode of More Than a Therapy Couch, we sit down with Danielle Magna, LPC, ACS, an experienced therapist at Tree of Life Counseling Center who specializes in working with individuals and couples navigating a variety of mental health challenges. Join us as we unpack common holiday stressors such as hosting parties, buying gifts, navigating difficult family dynamics and more!
How do the holidays impact mental health?
The holiday season can stir up complex emotions and triggers due to a variety of stressors that can pop up during this time. Expectations and pressure to meet idealized standards of happiness can be especially challenging for those navigating complex family dynamics. The pressure of social obligations can feel overwhelming and increase feelings of anxiety. Moreover, advertisements and media often depict happy families and laughter, which doesn’t necessarily align with every individual’s reality. Some general tips to stay mentally healthy this holiday season include:
Prioritize self-care: Make time for activities that recharge you, whether it’s reading, going for a walk, or simply resting.
Limit alcohol intake: Alcohol is a depressant that can worsen mood swings and contribute to impulsive behaviors.
Practice gratitude: Focus on aspects of the holiday season that bring you joy, which may include small moments, acts of kindness, or time spent with loved ones.
Reach out for support: If holiday stress becomes overwhelming, consider seeking professional help. Many therapists offer seasonal support, and there are even group sessions focused on coping with holiday stress.
Loneliness During the Holidays
Communities and media often emphasize spending time with loved ones during the holiday season, which can make those who are alone feel even more isolated. This is an especially challenging time for those who have lost loved ones, as holiday traditions may bring back memories and deepen feelings of loneliness. Older adults, in particular, may have difficulty feeling connected if they lack the mobility or resources to attend family gatherings. Some tips to cope with loneliness during the holiday season include:
Volunteer: Community organizations often require more help during this time of year. Serving others in the community can help reduce feelings of isolation.
Join social activities: Reach local community centers, churches, or groups. It is common for these organizations to host themed gatherings around this time of year to help foster connection with others.
Plan virtual gatherings: For those who in-person meetups are not feasible, virtual gatherings can provide a sense of connection.
Financial Stress and Gift-Giving Expectations
Gift-giving is a common tradition around the holidays that is a well-intended gesture to show appreciation for loved ones. However, commercialized expectations can amplify financial strain and lead to feelings of inadequacy and low-self esteem. Some tips to manage financial stress during the holiday season include:
Set a budget: Sticking a predetermined budget can help you feel in control of your finances and make it easier to focus on prioritizing meaningful gestures.
Get creative: Homemade gifts and shared experiences can often be more meaningful and memorable than store bought gifts.
Focus on quality time: Spending time with loved ones can create a sense of security in fulfilling relationships and relieve some of the pressure of material expectations
Moreover, Magna encourages listeners to examine their intentions behind gift-giving as it can provide insight into the nature and security of the relationship. Some questions she asks clients to explore this are “Does the pressure of gift-giving exploit any cracks in the foundation of certain relationships? Am I putting so much pressure on myself to buy the perfect gift because we can’t sit down and feel connected in other ways?”
Family Dynamics and Emotional Strain
For individuals with challenging family dynamics, family gatherings can be a source of tension rather than joy. In cases of unresolved conflict, past traumas, or dysfunctional relationships, emotions can become heightened. Spending extended periods of time with individuals who you may not see on a daily basis can reignite old arguments or create pressure to conform to family expectations. Some tips to help manage family dynamics include:
Set boundaries: Setting limits to topics of discussion and how much time you spend with family can be an important step in maintaining personal autonomy.
Engage in group activities: Neutral family activities, such as decorating cookies or building a snowman, can help keep conversations light-hearted and focused on a task.
Remember it’s okay to say no: Choosing to not attend gatherings with certain individuals or opting for smaller celebrations can be important steps to protect your mental health.
Magna shares “ Before we can uphold boundaries, we need to first understand what our boundaries are. And so many people don’t even have insight around the boundaries they want to uphold.”
During this episode, she shares practical examples of boundaries and how to enforce them. It is important to recognize that boundaries are not a one-size-fits-all approach. Working with a licensed therapist can help you define your personal boundaries and practice strategies to honor them.
When should I see a professional?
If you or a loved one are experiencing mental health challenges this holiday season that cannot be managed on your own or are interfering with your daily life, it may be time to consult a mental health professional, such as a therapist or psychiatric nurse practitioner.
About Tree of Life Counseling Center
At Tree of Life Counseling Center in Princeton, NJ and Freehold, NJ, we have an experienced team of 60+ clinicians to help support you, and your family, through whatever you may be facing. Schedule an appointment today by calling 732-393-8391 or filling out an online form at https://www.treeoflifecc.org/start-today
