The holiday season is a source of excitement for many. However, for some, it also brings increased anxiety. Thoughts of large social gatherings, being around judgmental family members, having to buy gifts, decorating your home, etc. can be overwhelming.
Balancing the demands of the season with self-care is crucial for maintaining mental well-being. In this article, we’ll explore practical strategies to manage anxiety symptoms during the holidays while uncovering ways to find pockets of joy.
1. Accept Your Feelings
The first step in managing holiday anxiety is to acknowledge the negative feelings in your body. Does your mind feel like it’s spinning? Is your stomach roiling? Paying attention to how your body reacts to certain people/events can help establish what is good vs. bad for your mental health. Whether you’re overwhelmed by social obligations, financial stress, or feelings of loneliness, recognizing and accepting your emotions is a crucial foundation for effective coping.
Action Step: Journaling – Take a few minutes each day to jot down your thoughts and feelings. This can provide valuable insights into the sources of your anxiety.
2. Challenge Your Established Expectations
The pressure to create a perfect holiday experience can contribute to anxiety. No celebration will ever be “perfect,” so setting this as a goal only allows for disappointment. It’s essential to set realistic expectations for yourself and others. Understand that imperfections are a natural part of the season.
Action Step: Prioritize Tasks – Make a list of holiday tasks and prioritize them based on importance. Focus on what truly matters, and don’t be afraid to delegate or say no to non-essential activities.
3. Practice Mindfulness and Relaxation Techniques
Incorporating mindfulness and relaxation techniques into your routine can significantly reduce anxiety. It’s important that you practice these exercises during the anxious moments of your life in order to set the habit. These practices help bring your attention to the present moment, easing worries about the past or future.
Action Step: Deep Breathing Exercises – Take a few minutes each day for deep breathing exercises. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This simple practice can promote a sense of calm.
4. Take Care of You First
Self-care is essential year-round, but it becomes especially crucial during the holidays. Ensure you prioritize activities that nourish your mind, body, and soul. This can also look like setting boundaries of how much time you spend with family or how many celebrations you attend.
Action Step: Schedule “Me Time” – Block out time in your schedule for self-care activities. Do a hair mask, watch a nostalgic movie, cook a hearty meal, take a walk outside, etc. It doesn’t matter what self-care looks like for you as long as it’s a non-negotiable in your life.
5. Look For Simple Joy
Amidst the chaos of the holidays, it’s easy to overlook simple moments of joy. Practice gratitude and consciously savor the small pleasures that the season brings.
Action Step: Gratitude Journal – Each day, write down three things you’re grateful for. This practice can shift your focus from stressors to positive aspects of your life.
6. Seek Support
If anxiety becomes overwhelming, seeking professional support from my office or another mental health professional is a proactive step toward better mental health. Therapists and counselors can provide coping strategies tailored to your specific needs.
Action Step: Reach Out for Help – Don’t hesitate to schedule a session with a mental health professional. My office can offer valuable insights and coping mechanisms to navigate holiday-related anxiety.
By implementing these practical strategies, you can actively manage anxiety symptoms and create space for moments of joy during the holiday season. Remember that it’s okay to prioritize your well-being and make choices that align with your mental health goals.
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