Dec. 13, 2022 – The holidays can be difficult and overwhelming at times. Some of the triggers for stress and sadness are overpacked schedules, moments of nostalgia, lack of sleep, social pressures, spending time with family or spending the holidays alone. Below you’ll find plenty of tips from Seleni clinicians for managing stressors and taking care of yourself, for a healthier and happier holiday season.
Share your feelings with others. Surround yourself with those who can support you and help you feel better about yourself. Whether it is family or friends, or even a support group, find others who will offer empathy and share their own experiences with you. This will help you feel more positive in general.
Stay Active. During a work out your body releases mood-boosting chemicals called endorphins. That explains why exercise is such a powerful way to cope with stress and depression. Look for small ways to add activity to your day, like going for a short walk or going up the stairs.
Create a relaxing atmosphere. Light a candle, turn on some music, or listen to an audiobook. These activities can boost feelings of well-being.
— Patricia Harteneck, Senior Psychologist & Training Instructor, PhD, MBA
Exhale…all the way. We often hold onto our breath more than we realize, and that lingering CO2 will actually raise our stress levels. Box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can help us remember to breathe from our diaphragms and let out all that we need to.
Find moments of distraction on purpose. You don’t have to feel guilty knowing you are proactively getting some replenishment. Set a timer for 15 minutes and take a mental vacation. We all need breaks so we can return to both the demands and goals we all have for a happy holiday season!
— Maggie Friedland Chi, LMSW
Prepare, don’t despair. We can't control what questions are asked of us, including triggering ones. It may be helpful to try to prepare some answers to the questions you anticipate and ways to change the topic. Establish an exit plan. To exit tricky situations, perhaps say “I have another event to attend," or identify a code word that informs your partner it’s time to leave.
Experience the holidays exactly the way you want. While the holidays tend to be steeped in tradition, if these traditions do not support you at this time you can change them. You can decide what events to attend, with whom, and for how long. Also, it’s okay to acknowledge that this is a difficult time for you. Don’t force yourself to be in spaces that are triggering – self-care is essential.
— Nneka Symister, LCSW
