December 15th, 2023
This resource article is intended to be for informational purposes only. Any clinical information or advice contained in this article is not intended as a thorough, in-depth delivery of clinical service and does not replace what a clinician would provide during a session in a regular format, and should not be used to form a diagnosis or determine medication usages or frequencies that a physician or other mental health professional would provide. If you or someone you know are facing a crisis situation, please call the BC Crisis Centre at +1.800.784.2433 (1-800-SUICIDE) or visit their website, call 911 or your local emergency line, or visit the nearest emergency room.
According to Hallmark movies and those eager early November decorators, the holiday season is a joyous occasion filled with happiness and laughter. The reality is, that for many people, the holidays are the exact opposite. It can be an overwhelming time of added stress, confrontation, discarded boundaries, heightened grief, and high expectations from both yourself and your family.
If any of that sounds familiar, check out this survival guide. We’ve put together some simple tips and tricks for alleviating stress during the holiday season and ensuring you make it through with your mental wellness intact.
1. Manage Your Expectations
No holiday celebration is perfect. Envisioning a huge joyous occasion filled with the tastiest food, plentiful gifts, exceptional decor, and surrounded by loved ones might not be realistic for you — and that’s okay! Try to minimize the disconnect between what your holiday situation is and what you think it should be. Even subconscious comparisons between the two can create extra stress or a sense of loss. Not everyone can be happy all the time, even during the holidays. Let go of the stress that this perfect and often unrealistic fantasy adds to the season.
2. Delegate
Do you like to be the host(ess) with the most(ess)? This can lead to an exceptional amount of stress over the holidays! Don’t be afraid to delegate tasks to other people and take some work off of your plate. Not everything has to fall to you. Better yet, take a break from hosting for a year and pass the torch. You can also establish rules and boundaries for more “difficult guests” (maybe you were obligated to invite them!) beforehand to feel more comfortable with the unpredictable aspects of hosting different people.
3. Don’t Over-Indulge
The holidays are truly a time of over-indulgence across the board, which can be stressful for many people. Remember you don’t have to spend money to participate in holiday cheer. Set a budget that works for you and don’t fall victim to the commercialization of the season. There are plenty of ways to give gifts without breaking the bank.
The same goes for food! There is a lot of pressure to be consuming things at all times and in abundance, but you do not have to participate in that aspect. Try your best to maintain your healthy eating habits, even when that mega-sized Toblerone is calling your name.
4. Spend Time in the Community
Did you know that volunteering and giving back to your community can give you a mental health boost and reduce symptoms of depression and anxiety? Even if you don’t feel the most joyful yourself, help spread holiday cheer and get into the spirit of giving by giving back. This time of year presents plenty of opportunities, like delivering Christmas hampers to families in need, helping out at soup kitchens, or volunteering at holiday or community events. Plus, it gets you up and out of the house.
5. Check-In With Yourself
When things are busy, it’s easy to get wrapped up in the chaos of it all. Take time to check in with yourself and determine what you need to be more at ease with everything going on around you. You can even set a timer on your phone. It is important to remember to take time for yourself and find space in the day to just breathe.
6. Don’t Force Yourself to Celebrate/Be Happy
Sometimes, the worst thing about the holiday season is feeling like there’s an expectation to be happy or celebrate. There isn’t! So, don’t force yourself to feel anything other than what you’re actually experiencing. Especially when experiencing feelings of grief or guilt — which are common during this time of year for many people — the added pressure of “having to be joyful” can make things worse. This may be your first holiday season without a loved one, and a time for reflection. Let yourself be where you’re at.
7. Practice Gratitude
Giving thanks and remembering what you have to be grateful for — even when things feel bleak — can help you feel better in the long run. Take time throughout the holidays to practice gratitude. There are several ways to do it, such as keeping a gratitude journal or, more simply, staying in bed for an extra moment before getting up to think of at least one thing you have to be thankful for. Those are often the “golden moments” of our day!
8. Keep Healthy Habits
With so much food and people around, and disruptions to our usual routines, it’s easy for all our healthy habits like weekly workouts, meditation and yoga, and cooking healthy meals, to go straight out the window. Try to keep up with your healthy habits throughout the holiday season to keep yourself feeling on top of things. Even if you can maintain just one thing you love, it can help.
With some extra time off work, the holidays can be a great opportunity to schedule an extra session with one of our clinicians as needed! By booking in advance, you’ll ensure you have time set aside this holiday season just for you. Plus, while these survival tips are handy, they should be used in combination with professional support. Book your session today, and take some time to put together your own mental wellness plan for the year ahead!