There are a few tricks you can use to preserve your sanity by managing stress during the holiday season.
- For some people, the holidays can be a time of deep anxiety and stress, this is called natalophobia.
- Since September 2021, a toll-free number has been used to reach psychiatric professionals 24 hours a day, 3114.
The holidays are a difficult time for some people. Depending on individual situations, they can generate stress and anxiety. Angela Drake, a neuropsychologist from UC Davis, an American university, provides seven tips to overcome this period.
Mental health: don’t fantasize about the holiday season
The first two recommendations of the specialist concern the projection that we make of this time of year. “Often what we experience is a disconnect between our real situation and what we think it should be.“, believes Angela Drake. For example, if when you were a child, all your Christmases were moments of large family gatherings, a meal in a small committee may seem bland to you. So, it is better to focus on the present moment, without comparing.
In the same logic, it is important to reflect on the expectations we have of the members of our entourage. “We can dream that everyone is going to have a wonderful time, but the reality is that there is often tension in families.“, recalls Angela Drake. It is then necessary to get rid of the “vision fantastic” holidays, remembering that relationships can be complicated with some family members. “You can’t control others, but you can adjust your expectations and reactions.”she points out.
End of year celebrations: get organized to limit stress
To limit the risk of suffering from uncontrolled stress, it may be useful to organize yourself in advance. The neuropsychologist advises to draw up some kind of plan. For example, you may decide to go for a walk, listen to music, read, or call someone if you feel anxious or sad. “It’s about being proactive and taking care of yourself, rather than trying to ignore or stifle emotions.”, explains the specialist. To achieve this, she recommends being vigilant about our emotions. It is possible to establish a scale ranging from one to ten, and from a certain threshold, it is time to do the exercise decided before to clear your mind. According to her, the goal is to develop self-awareness in order to successfully take care of yourself before reaching an emotional breaking point.
Breathing to control holiday stress
In times of psychological distress, breathing is a tool to regain calm, especially deep breathing. “You can do deep breathing anywhere, and it costs nothing“, recalls Angela Drake. This technique improves the oxygenation of the blood, and relaxes quickly. To achieve this, you must breathe deeply and slowly by inflating the belly.
Mourning and end-of-year celebrations: how to manage the period?
For people who have lost a loved one, the end of year celebrations can be difficult to bear because of the lack. The neuropsychologist advises not to ignore the pain, but to use reminiscence therapy. “The idea is to accept the loss and grief, but not dwell on the sad memories.she explains. Focus only on the happy memories.”
End of year celebrations: avoid loneliness!
Whatever your situation, she recommends avoiding loneliness as much as possible during this holiday week. For people who don’t have friends or family, she advises getting out of the house and trying to find people to share time with. She cites churches, clubs, volunteering, cultural centers, LGBTQ centers, and more. “You talk to people, you interact and you feel good about what you doshe analyzes. And it’s good for you!“
