It's the Most Stressful, I Mean Wonderful, Time of the Year!

Life in 2023 is stressful! For some, the holiday season is joyful and magical. For others, there is little peace to be found in the hustle and bustle of the season. The last few years have been extraordinarily difficult. Add in all the additional holiday stressors and the risk for burnout, physical illness, depression, anxiety, and substance misuse increase. (1)

Holiday stress affects a significant portion of the population, with over half of Americans experiencing emotions like sadness and loneliness during this time. According to the American Psychological Association, 38% of individuals report increased stress during the holidays. (2) The findings suggest that lack of time and money, commercialism/hype, and the pressures associated with gift giving are some of the primary sources of increased stress. Additionally, perceived obligations to meet expectations and create a positive, joyful experience for family members adds to holiday stress with approximately half of individuals reporting feeling pressure to make sure family members are happy. (3) 

The first step to coping with holiday stress may be to manage expectations. The holidays are filled with expectations fueled by commercial and social media resources which may be unrealistic. These expectations can increase comparisons between our experiences and others’ and can exacerbate holiday stress or trigger emotional distress. It is important we determine our own expectations for the holidays and find value in our personal experience . (3)
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While managing expectations is a great first step, it still does not remove all the sources of holiday stress. Vanderbilt University Medical Center recommends these 10 healthy ways to manage the negative stress you might experience during the holiday season: 
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1. Keep it all in perspective. Holidays don’t have to be perfect... The focus needs to be on spending time celebrating and connecting with those you love. 
2. Make space. Make a deal with yourself to spend 15 minutes alone, without distractions, more than once a day.... You don’t have to be “on” all the time, and 15 minutes can recharge you more than you realize. 
3. Use a buffer. Spouses, partners, friends, and loved ones can be sources of tension, but they can also be sources of protection. Make a deal with a trusted person to intervene if necessary.... Set up “secret” signals beforehand in case the person might miss the cue to step in and help out. 
4. Eat. Try not to skip meals, and don’t try to “diet.” You will just get irritable and be low on energy to handle unavoidable stress. Use moderation but don’t deprive yourself. The holidays are not an excuse to throw healthy behaviors out the window, but there is nothing wrong with a cookie every now and then. 
5. Drink more water. Stay hydrated. Alcohol is wet, but it is not hydrating and it tends to have lots of calories. It is also a depressant, so you will pay for whatever immediate “benefit” you have from alcohol with feeling lethargic and moody later. 
6. Sleep. Sleep patterns tend to get thrown off when you are not on a schedule during the holidays. Try to go to sleep at a reasonable hour and make rest a priority. Sleepy people can be stressed out people. 
7. Exercise. Research shows a strong link between exercise and mood. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. A workout at the gym or a brisk 30-minute walk can give you time away from the chaos at home and help buffer you against stress. 
8. Stay connected. If you feel lonely or isolated, seek out friends, attend religious or social events, or volunteer your time to help others. Relationships are healing, and they are one of the best methods of fighting stress. 
9. Acknowledge your feelings. Sadness is not uncommon during the holidays due to distance from family or friends, loss of loved ones, or unexpected disappointments. Forcing yourself to be happy will only increase your sadness and build resentment. The key is to take breaks from sadness or grief. Use healthy distractions, social interaction, or be creative (e.g., writing, music, art) to express emotions in productive ways that don’t drag you down and may help you sort out next steps. 
10. Seek professional help. If you experience persistent sadness or anxiety, are unable to sleep, have physical complaints, feel irritable or helpless, or lose enjoyment of and motivation to do activities, seek support from a mental health professional. You can develop a plan for facing the stress of the holidays, strengthen coping skills, and have a safe place to unload and move through whatever tensions you experience. (4) 

 
Many people experience mental health-related distress without the support and care they need, especially during the holidays. The 988 Suicide and Crisis Lifeline is a national network of more than 200 crisis centers that helps thousands of people overcome crisis situations every day. These centers are supported by local and state sources as well as the Department of Health and Human Services’ Substance Abuse and Mental Health Services Administration (SAMHSA). The 988 Lifeline provides 24/7, confidential support to people in suicidal crisis or mental health-related distress. Call or text 988, if you or a loved one needs to connect with mental health professionals at the Lifeline network. (5)

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References: 

1. McLean’s Guide to Managing Mental Health Around the Holidays. (2023, October 24). Mass General Brigham, McLean Hospital. https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays#:~:text=According%20to%20the%20American%20Psychological,%2Dgiving%2C%20and%20family%20gatherings.  
2. Murphy, K. (2023, November 3). A Therapist’s Guide for Surviving Holiday Stress. Spring Health. https://www.springhealth.com/blog/holiday-stress.  
   
3. Dunhah, T. (2021, December 20). When the Tinsel Gets Tangled: How to Cope with Holiday Stress. Military Health System and Defense Health Agency. https://health.mil/Military-Health-Topics/Centers-of-Excellence/Psychological-Health-Center-of-Excellence/Clinicians-Corner-Blog/When-the-Tinsel-Gets-Tangled-How-to-Cope-with-Holiday-Stress. 
4. Healthier Ways to Manage Holiday Stress. (n.d.). Vanderbilt Faculty & Staff Health and Wellness. https://www.vumc.org/health-wellness/resource-articles/healthier-ways-manage-holiday-stress. 
5. 988 Suicide and Crisis Lifeline. (2022, November 30). Federal Communications Commission. https://www.fcc.gov/988-suicide-and-crisis-lifeline#:~:text=The%20988%20Lifeline%20provides%2024,professionals%20with%20the%20Lifeline%20network.