By Jennifer Landis | Updated on : December 16, 2020
Feeling the pressure during the holidays? These tips will help you overcome holiday anxiety and enjoy the season.
The holidays are a stressful time. You go dashing through the snow to find the perfect gift for the secret Santa draw you don't know well. You need physical restraints when Uncle Mike starts spewing conspiracy theories at the dinner table. 'Tis the season of too much to do and not enough time, money, or patience to accomplish it all.
How do you know, though, if seasonal stress is a sign of a more severe anxiety disorder? The most effective method is to check the degree of your responses to stressful situations. It's typical to feel annoyed when you have to deal with an unpleasant relative at a family gathering. However, if the thought of seeing your family leaves your pulse racing and your brow sweaty, you could have more serious anxiety issues.
What should you do? Start by making an appointment with your doctor. They will screen you for anxiety and prescribe a course of action if you have it. Then, take these steps, along with following your physician's orders, to survive the holidays unscathed.
1. Set boundaries
If you're like many people, you get a flurry of invitations this time of year. Suddenly, you stress out under the weight of all those host/hostess gifts to buy. Slow down and breathe — who said you have to RSVP yes to every invite you receive?
When you have the option, say no in writing. This format gives you the freedom to revise your words. If you must decline in person, practice saying no in front of a mirror. It will sound more natural if you rehearse.
2. Follow your regular routine
People are creatures of habit. When we sense specific cues or triggers, we feel compelled to behave a certain way. The problem often arises when we’re in an unfamiliar situation. In the absence of our regular cues, we don't know how to act — which creates anxiety.
As much as possible, stick to your routine during the holidays. If you typically work out after work, continue to do so. If you walk the kids to school each day, resist the urge to drive them unless the weather is genuinely frightening.
3. Work ahead
Sometimes, you might feel stressed about the work left undone over the holidays. If you can't enjoy time off without putting your ducks in a row, get busy now. Commit to working an extra 10 to 15 minutes daily to get a jumpstart on the new year. That way, if you take time off, you can do so guilt-free.
4. Eat well
The holiday season is famous for its ability to pack on the pounds — but this can also damage your health and self-esteem. Overindulging in food or booze feels good at the moment. However, it leads to guilty feelings later.
As much as possible, try to eat healthfully this holiday season. If you attend a buffet, take small plates of favorite foods, so you don't feel deprived — but don't pile your plate with cookies. Cook more nutritious versions of popular favorites if you host the party.
5. Sweat away the stress
Exercise releases endorphins, which are natural feel-good chemicals in the body. These substances can ease both physical pain and frazzled nerves. Plus, working out means you won't feel as guilty if you cave in and eat one of your favorite holiday treats. Find something you love, even if it's only putting on your favorite songs and dancing around the living room. Anything that raises your heart rate will help alleviate stress and tension. Yoga, especially, is a powerful anti-stress tool to help you release tension in your muscles, get your blood pumping, and help you find your inner calm.
6. Stick to a budget
It doesn't matter if the eccentric relative you see once a year gives you a bottle of Dom Perignon. If you have more of a Budweiser budget, you don't have to max out your credit card to reciprocate.
Before you start holiday shopping, talk to those closest to you about expectations. Set limits with family and friends — if they also struggle financially, they'll thank you. Once you've established a cap on what you will spend, stick to it, no matter how tempting that "just one thing" at the mall looks.
7. Write out your thoughts
If you haven't journaled before as part of therapy, it's easy to learn the habit. Let your thoughts flow out naturally on the page. Try not to judge them as they arise. Merely write them down. Then, try reframing some of the negative statements into positive ones: "Everyone in my family hates me" becomes "I'm a unique person with a lot to offer, and it's their loss if they can't see it”.
8. Meditate
Meditation can help you calm the chaos of the outside world and focus internally. You can perform a mindfulness meditation to observe thoughts as they enter your mind. Alternately, you can opt for a guided meditation that will help you transport yourself to a tranquil place. Intimidated by the idea of sitting in silence? Don’t be! Even just a few minutes a day can vastly improve your mental health.
You can find your Zen even amid the holiday chaos. If you find that you’re struggling to overcome your anxiety, the Art of Living Retreat center offers a unique and beautiful opportunity to combat negative patterns at the Anxiety, Depression, & Chronic Stress Wellness Retreat in Boone, NC. This program, based in Ayurveda, the ancient Indian science of life, is the perfect pairing to conventional treatments so that you can reclaim your life and live as you were meant to.
9. Prioritize your wellness
Something about the holidays makes everyone want to test your boundaries. Your darling Aunt Edna can't wait to test your newfound veganism by asking you to try a piece of her roast. Your best friend wants you to skip spin class "just this once" to watch Elf for the umpteenth time. It's essential to learn how to stand up for yourself. Remind yourself the guilt you'll feel for caving is worse than the momentary joy you'll get from indulging.
10. Give yourself the gift of peace
Finally, take the time to do something you love every week of the season. Maybe nothing sounds better than relaxing in a hot bath. Perhaps you adore taking long walks in the woods alone. Whatever makes you feel at peace, carve out 30 minutes on your schedule to indulge. If you’re feeling like you can’t find peace even in the quieter moments, try these tips to declutter your mind.
Make the holidays less stressful
Living with an anxiety disorder is stressful. However, by following these tips, you can survive and start the New Year feeling positive! Bonus tip: Attend a free breath and meditation online session, Beyond Breath to learn about SKY Breath Meditation- the breathing technique that helps millions of people find calm, day after day!
Disclaimer: This content on the Art of Living Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Any links to third-party websites are provided as a convenience only and the Art of Living Blog is not responsible for their content.
Jennifer Landis is a writer and blogger at Mindfulness Mama. She enjoys yoga, red wine, and drinking all the tea she can find. Follow her on Twitter @JenniferELandis.
