Holidays tend to spark joy, right?!
Not always.
Sometimes the Holidays spark anything EXCEPT joy…more like a rogue firework.
In fact, for many, the holidays can spark a great amount of anxiety! It is estimated that 75% of Americans have concerns about the holidays.
Whether this be financial concerns, pressure to host the family gathering, conversations that may arise, or even concerns about loved ones, anxiety around the holidays is very common.
First off, it’s ok not to love this time of year.
We are put under so much pressure to love everything about this time of year, to make endless amounts of memories, attend all the parties, give all the gifts.
In fact, it seems like the holidays are becoming more of a fabrication of happiness (thanks so much social media).
If that’s not enough relatability, I’ll share a secret with you.
I hate the cold. I cannot stand being cold AT ALL. I do not enjoy intentionally doing cold activities with my kids. When it snows I want to wave from inside, where I am toasty warm after the 10-minute debate on what the heat needs to be set at in the house.
Also, it’s 2022 and we are pretty much we are flying by the seat of our pants, almost like we are in a constant state of flight or fright because of the rapid nature of change that we keep experiencing. We are constantly adapting to new norms, mourning the old norms, and just trying to keep one foot in front of the other.
So, for some of us, the holidays may be the reminder of all the things that we haven’t accomplished that we said we would on January 1st of this year.
You have to take stock of how you feel, do some internal reflection to keep yourself in check during this fast-paced time of the year. We created a “Holiday Anxiety Survival Guide” for you to keep in mind as you start making holiday plans.
Just Say No
We classically bite off more than we can chew at the holidays season because we naturally want to show up and give and be and do all the things. The associated anxiety of managing the schedule may mean you need to scale back and prioritize your “yes-es”.
Invest in Less
Going above and beyond on buying presents may lead to financial stress or anxiety about trying to give equally among your family. Maybe make a structured simple list of categories and everyone gets something from each category. This is a great way to help kids (and adults) really reflect on what is the most important to them. You don’t have to indulge consumption to be happy, remember less is more!
Need some inspiration? I love the idea of 4 gifts:
- Something you want
- Something you need
- Something to wear
- Something to read
Notice Your Warning Signs
The body tends to have physical ways of warning us that we may be experiencing anxiety. It is important to notice these as warning signs- so that we can be take charge of managing our anxiety before it becomes out of our control. Some warning signs may include:
- Shakiness
- Frequent headaches
- Nausea or stomach pain
- Clenched teeth or jaw
- Tense muscles
- Racing heart
- Racing thoughts
Ground Yourself
Practice grounding techniques or mindfulness. A few of my favorites include:
- Looking around the room for something that is each color of the rainbow, or something that begins with each letter of the alphabet. This is a great way to distract from racing thoughts or from a triggering conversation (and nobody has to know you are doing it!)
Lean in Your Needs
Be proactive– if you know you are going to be going to an event or engaging in a holiday event that may be triggering for you, implement extra self-care before and after, that is relaxing to you. This could include taking a hot bath the morning of the event, going on a walk, or reading a book to distract from habits of overthinking
Escape When You Need To
Don’t be afraid to walk away for a few minutes. While you can’t always control the narrative, but you can step away if a hot topic becomes too intense. Know your internal boundaries and stick to them.
Breathe
Practice deep breathing techniques. One of our favorites? Box Breathing! Repeat as many times as it takes for you to come back to a more relaxed state.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Enjoy Yourself
Don’t forget to enjoy the family and friends around you. Anxiety is the stage 5 clinger that can ruin a good time, but by implementing these techniques and having a plan ahead of time, you can keep anxiety on the “do not invite” list and have a wonderful time with the people who mean the most to you.
Learn Your Triggers
Notice your triggers– spend time reflecting on what triggers you around the holiday season. Being aware of your triggers, may make them easier to manage when they arise.
Leave Room for You
Reward yourself after a difficult event! You did it! This one is easy, yet sometimes is the most overlooked! You deserve to celebrate yourself when you’ve made it through something stress and anxiety-inducing. Give yourself space and time to decompress, you are amazing, and you did it!
Simplicity
Spend this season fulfilling your heart and your mind. Introspective reflection can help you hone in on what this time of year means to you and it can help guide you to the things that will fill your cup.
Did you notice what the above spells?
JINGLE BELLS!
Ok, so maybe we were a little on the nose with this one, but it ties in perfectly with the message this month. How you feel during the holiday season matters. If it is a year where you just need to get through it, minimal effort, then protect that peace. Our team is here to help you navigate this time of year and if you need specific support, we can provide that. We work with many individuals who find this time of year tricky and complicated. We can help you unravel those feelings so you feel more grounded and confident in managing your anxiety.
