The holidays are a magical time filled with singing, delicious food, parties, family and gift giving. For some of us, stress and anxiety outweigh any magic the holiday season may offer.
The holidays can be stressful time. Some of us feel the pressure of tight budgets during a gift giving season. For others there are family situations that can cause stress. For the 15 million Americans that suffer from social anxiety disorder, the social gatherings of the season can feel more like a torture session than an enjoyable occasion.
The holiday season kicks off in a few days. We’ve compiled 12 hacks to help minimize the stress and anxiety of the holidays season.
1. Get Enough Sleep
When our bodies are stressed out it is more important than normal that we get 8 hours of sleep.
2. Eat Healthfully
Eat balance meals and have healthy snacks on hand for those in-between meal hunger pangs.
3. Move
This can be an exercise class, exercise videos, walking, walking the dog, ect. 5 minutes here and 5 minutes there of exercise may be the only way you can fit it into your schedule, and that’s ok.
Exercise is important because it releases endorphins in the brain. These help to reduce stress and improve sleep, to name a few.
4. Plan
Make a budget for gifts and stick to it. If money is tight, try not to let it weigh you down. Check out Pinterest and see if there is a DIY that is more budget friendly. For some DIY gifts, like sugar scrubs and bath bombs, the ingredients might already be in your cabinet!
Keeping on budget this season will cause less stress once the holidays are over.
Organizing your shopping, baking, and get-togethers on a calendar, or piece of paper, can help the tasks to feel less over whelming. It can also help prevent last minute stress due something being forgotten.
Organizing your tasks will also allow you to see if you may need a helping hand. By planning ahead, it should give you some lead time in finding the helpers you may need and help to reduce any stress or anxiety associated with the task.
5. Just Say No
This can be an over whelming time of year. If your calendar is becoming too packed, allow yourself to decline invitations guilt free. Use that free space on the calendar to recharge.
6. Have Me Time
Make self-care a priority. Practicing yoga, meditation, and prayer can work to calm your body and mind.
Try to fit in a minimum of 15 minutes, on a stressful or anxiety filled day, for you. Read a book, sit quietly, do breathing exercises, just focus on you, your needs, and relaxing, no distractions.
Here are a few podcasts to help with your self care routine:
The Daily Meditation Podcast these meditations and affirmations take less than 10 minutes. They are created to help with stress, anxiety, and poor sleep.
Headspace these are a little longer than the Daily Meditation podcast but it delves more deeply into the practice of mindfulness and meditation
7. No Pressure
Don’t put pressure on yourself to be a certain way or feel a certain way just because it is the holiday season.
If you are grieving a loss during this season, allow yourself to acknowledge your loss and feelings regarding that. The emotions of sadness and grief are a normal part of the healing process, regardless of the season.
8. Support System
Talk to a friend. Share with them how you are feeling this holiday season. Talking about your anxiety can lighten the burden of stress and anxiety.
Invite a friend to attend a social gathering with you. If social situations set off your anxiety, having a friend at the gathering will help minimize the pressure to socialize.
Call a counselor, doctor, or trusted advisor and let them know how the holidays are making you feel. They are there to help.
9. Volunteer
Doing good feels good. Giving back to your community not only makes you feel good, but it can help you to increase your friendships.
If you are a part of a religious or spiritual organization there is a good chance they have volunteer opportunities available.
If you aren’t sure where to start ,but you want to give your time, Volunteer Match.Org or The United Way are good websites to checkout. They help connect volunteers with local volunteer opportunities.
10. Positivity
This part can be hard when you are feeling overwhelmed, racked with stress and anxiety. Start a gratitude list. Find a time of the day that you can write down in a journal or on a piece of paper what you are thankful for that day.
Make plans that you would like to make. Maybe you’ll meet up with a friend for coffee or rent that movie you’ve been dying to see. Having plans that are your own can give you something positive to look forward during those social occasions that have you feeling anxious.
11. Breath
Breathing exercise are a great way to soothe anxiety and stress. As a bonus, they can be practiced anywhere!
If you feel a wave of anxiety coming on, go to your nearest bathroom, close the door, and relax your mind and body with a quick breathing sequence.
The UK’s NHS recommends these breathing tips:
If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
- Then, without pausing or holding your breath, let it flow out gently, counting from one to five again, if you find this helpful.
- Keep doing this for three to five minutes.
12. No Alcohol and minimize caffeine
Alcohol is a depressant. While it may be tempting to drink to alleviate the anxiety or stress you are feeling, it will only add to the negative feelings you are trying to combat.
Alcohol and caffeine can also trigger panic attack. Not fun.
The holidays can be challenge no matter if you suffer from social anxiety or not. Just know you are not alone. There are millions of other Americans feeling the same way.
Most importantly, remember to take care of yourself. Be kind to yourself. You are special and you deserve a great holiday season too!
