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How to Manage Holiday Stress
Today’s topic is showing up in therapy sessions everywhere right now with the holidays and the end of the year. Many people have conflicted feelings about their relationships with their families and upcoming family events; while we feel the pressure to be happy, cheerful, and joyous, we need to realize that some people have much dread, stress, and pressure during this time. Some people are just not okay. Let’s talk about how to better manage whatever holiday stress you might be feeling.
How to Manage Holiday Stress Show Highlights:
How to have a realistic perspective around expectations, pressure, stressors, and the overall mental load of the holidays
Why many people have strong feelings of sadness, loss, and grief around the holiday season
How to take stock of the factors contributing to your stress
Why holiday traditions usually change when a new baby comes along—and families are not always accommodating or understanding
How to set boundaries (both physical AND emotional) and be intentional with self-care to manage the stressors and overwhelm of the holiday season
Resources:
Postpartum Support International: https://www.postpartum.net/
Tools, Skills and Hacks for New Moms
Manage thoughts & feelings of overwhelm
Learn how breathing & grounding help reach calmness
Exercises to find peace
The holiday season, often depicted as a time of joy and family gatherings, can also bring significant stress and emotional turmoil. On a recent episode of Dr. Kat’s “Mom and Mind” podcast, the discussion centered on managing the complex emotions and stress that many face during this festive period. Here’s a detailed exploration based on the show’s highlights.
Understanding Holiday Stress
Dr. Kat begins by acknowledging that holiday stress is a common topic in therapy sessions, especially as the year draws to a close. Many individuals experience a mix of anticipation and dread when thinking about family gatherings and holiday preparations. While societal norms often dictate that we should feel happy and joyous, the reality is that for many, this season can evoke feelings of sadness, loss, and anxiety.
Setting Realistic Expectations
One of the key points Dr. Kat emphasizes is the importance of setting realistic expectations for the holidays. The mental load of planning, gift-giving, and navigating family dynamics can be overwhelming. By adjusting our expectations and accepting that it’s okay not to have a “perfect” holiday, we can reduce the pressure and stress that often accompany this season.
Recognizing and Addressing Emotions
Dr. Kat discusses why many people feel strong emotions such as sadness, loss, and grief during the holidays. For some, this season highlights the absence of loved ones or the changes in personal and family life that have occurred over the year. Acknowledging these feelings rather than suppressing them is crucial in managing emotional health.
Analyzing Stress Factors
Taking stock of the factors that contribute to holiday stress is another strategy Dr. Kat recommends. This involves reflecting on what aspects of the holiday season cause discomfort or anxiety. Is it the financial burden, the expectations of others, or perhaps the disruption of daily routines? Identifying these stressors can help in formulating strategies to address them.
Adapting to Changes in Family Traditions
Dr. Kat highlights that family traditions often change, especially with significant life events like the arrival of a new baby. These changes can lead to conflicts or misunderstandings within families, as not everyone may be accommodating or understanding of the new dynamics. Accepting that traditions can evolve and discussing these changes openly with family members can alleviate some of the stress associated with these adjustments.
Setting Boundaries for Self-Care
A significant portion of the podcast is dedicated to the importance of setting boundaries—both physical and emotional. Dr. Kat advises being intentional with self-care practices to manage holiday stress. This might mean saying no to certain gatherings, delegating tasks, or simply taking time for oneself amidst the hustle of the season.
Practical Tips for Holiday Self-Care
Dr. Kat provides practical tips for self-care during the holidays:
- Prioritize activities that bring joy: Focus on what truly brings happiness and fulfillment rather than trying to meet everyone’s expectations.
- Plan downtime: Incorporate downtime into the holiday schedule to recharge and reflect.
- Communicate openly: Share feelings and concerns with trusted family members or friends, which can help in managing emotions and expectations.
- Seek professional help if needed: If holiday stress feels unmanageable, seeking support from a therapist can provide strategies and a space to process emotions.
Wrap Up
The “Mom and Mind” podcast with Dr. Kat serves as a crucial reminder that while the holidays are a time for celebration, they can also be a source of significant stress. By setting realistic expectations, recognizing and addressing our emotions, taking stock of stress factors, adapting to changes in traditions, and setting boundaries for self-care, we can better manage the stresses of the season. This balanced approach not only helps in coping with holiday stress but also enhances the overall enjoyment of this festive time.
