Navigate Stress this Season with a Holiday Roadmap
'Tis the season for family get-togethers and Hallmark family movies, but for many employees the holiday season can be the most difficult time of the year—especially with all the challenges and limitations on in-person contact coronavirus can bring. The need for emotional support, specifically for anxiety and depression, often quadruples from October through December each year.
There are a number of reasons why people struggle more emotionally during the holidays, beginning with the season itself. In many parts of the world, daylight is shorter and temperatures are colder this time of year, resulting in less time spent outdoors or doing physical activity.
The sheer busyness of the holidays is another common stress factor. Not only are there more errands to run (i.e. presents to buy, packing to do), but the calendar is usually full of concerts, parties, and family commitments. The COVID-19 pandemic brings a whole new set of concerns, such as worries about your or a loved one's health, increased stress about whether or not to travel, or grief at missing the usual in-person holiday festivities.
Anxiety over finances is also common during the holidays. The push to buy and spend begins weeks before Black Friday and lasts all season long. You may feel bad for spending too much and going overboard or worry that you haven't spent enough and fear disappointing people.
For those grieving a personal loss, the season is particularly difficult. Whether someone is grieving the absence of a family member who has passed or one that is just no longer present in their lives, or they are experiencing grief from not being able to meet with loved ones this year, thinking of families celebrating together can trigger painful emotions.
According to Shannon LaRance, Licensed Clinical Social Worker Associate (LCSWA) and a clinical counselor with Workplace Options, the holiday season sets up unrealistic expectations, leaving many people feeling overwhelmed, disappointed, and often lonely. "People put a lot of pressure on themselves to create picture-perfect holiday memories," shares Shannon. "But the expectations are impossible to live up to."
When Shannon is providing support to someone struggling with anxiety due to the holidays, she encourages them to develop their own personal roadmap for the season. "A holiday roadmap encourages people to think through their schedule and decide in advance what their holiday will look like," shares Sharon.
Below are five tips that Shannon suggests for developing a healthy, holiday roadmap.
1. Set realistic expectations for your time and energy.
By the end of the holidays people are exhausted, because they have simply tried to do too much. Decide in advance what events you really want to attend (if any), and politely decline the others. Give yourself the freedom to say no without guilt. For "pandemic-safe" holiday plans, get creative and come up with alternative traditions to your usual events: Set up virtual meetups, send gifts in the mail, or limit your gathering to a small social bubble where everyone has taken thorough precautions. Don't feel bad if you aren't seeing anyone: Health and safety are the most important things.
2. Set realistic expectations for your finances.
Decide on a budget that is reasonable. Don't get roped into the commercialism of the season. It's about thoughtful, meaningful gifts, not the price tag. Make homemade presents, like recipes, photo albums, or other crafts.
3. Surround yourself with healthy people.
Make an effort to spend time with people who encourage and support you, not only in-person but also via phone and social media. Avoid toxic people, even if that means declining some holiday invitations or limiting virtual communication with certain individuals or groups. If you are dealing with grief or addiction, consider joining a support group so you can communicate with people sharing similar struggles; most organizations have set up special online, telephone, and email support systems.
4. Take care of yourself physically.
Don't sacrifice sleep in an effort to get things done. Instead, recognize that you need rest to be able to recharge. Aim to eat healthy, and try to stock your fridge with nutritious options (and fewer sugary snacks). Avoid excessive consumption of alcohol.
5. Take care of yourself emotionally.
Schedule quiet time for yourself daily to unplug and unwind. During this time, you may choose to walk, journal, meditate, or practice mindfulness.
Shannon adds that ultimately you get to choose what kind of holiday season you want, so make it your own!
Workplace Options. (Revised 2022, May [Ed.]). Navigate stress this season with holiday roadmap (Z. Meeker & B. Schuette, Eds.). Raleigh, NC: Author. Retrieved May 17, 2022, from https://www.workplaceoptions.com
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