Managing Holiday Stress

by SAMHSA

The holidays are here. How do you feel? Excited? Energetic? Ready for decorating, shopping, and cooking? Or do you feel anxious, nervous, or worried when you think about what you have to do in the coming weeks? If so, you are not alone. Many people experience stress around the holidays, but you can find healthy ways to manage stress and make this holiday season happy.

Get Real-Set Reasonable Expectations

The media often portray the holiday season as trouble free and peaceful. But family problems don't go away when December arrives. The reality of the holidays, much like life, is that real people and families are not perfect. If you don't expect them to be, you may have a more enjoyable holiday experience.

Tips for setting reasonable expectations:

• Do your best to stick to your regular family routine. Changing your schedule to fit in holiday activities and traveling can be tough on you and your kids, so try to keep things as normal as possible. Try to keep bedtimes and mealtimes the same even when you're away from home.

• Talk with your family about your schedule. Take time to explain the day's activities to your children and let them know what you expect from them. Together, choose activities that you really want to do. You can't do everything, so you might let your children pick their favorite things for your family to do. Do the things that you all will enjoy the most, and then say "no" to extra activities.

• Talk with your family about finances. Even young children can learn how to budget for gifts. Urge them to get creative and make presents for family members instead of buying them. Receiving a thoughtful gift from a child can be a memorable holiday moment.

Get Relief-Take Time To Relax

It is important to take time to relax this holiday season. Here are a few ways to cope with holiday stress:

• Plan quiet time or at least downtime from activities. Read a book, take a bubble bath, or sit down and listen to your favorite holiday songs

• Go for a walk with your family to see holiday displays in your neighborhood.

• Join your kids for fun family exercise. If you choose something outdoors, the fresh air and exercise can lift your spirits.

• Settle down for storytime with your family. Pull out holiday stories that you loved as a child and read them aloud together.

• Use time spent standing in lines or sitting in traffic to take a stretch break and loosen those tense muscles. Here are some simple stretch moves:

  • Neck stretches: Tilt your head toward each shoulder. Turn your head from side to side and look over your shoulder. Be sure to keep your head aligned, and do not stick your neck out.

  • Shoulder stretches: Shrug your shoulders and then relax them. Roll your shoulders forward and backward. Gently shake your shoulders.

Get Giving-Volunteer at a Local Charity

It might seem impossible to carve out a few hours to volunteer at a charity, but it might be just what you need to find the spirit of the season. Stuck for ideas? You and your family might help wrap gifts for needy children, deliver meals to families in need, or visit residents of your local nursing home.

As you enjoy the holiday season, do your best to limit stress. Don't expect everything to go as planned. Your child may get sick on the holiday, the oven might break as you are cooking a special dinner, or a storm may prevent relatives from visiting. Don't let these unexpected events ruin the holidays for you. Be adaptable and flexible. You can help yourself and your children relax and enjoy the holidays for what they truly are: a time of joy and celebration with friends and family.

About the Author

www.samhsa.gov
SAMHSA works to improve the quality and availability of substance abuse prevention, alcohol and drug addiction treatment, and mental health services. Includes links to support groups, information resources, events and articles.