For many people, the holiday season can be a common source of stress and can trigger complicated emotions including anxiety, grief/sadness, loneliness, or frustration. Triggers can stem from different emotions or situations, and they can often go unnoticed. Left unchecked, they can add more stress for us during the holidays and those around us.

Triggers of Holiday Stress

What are some triggers for you during the holidays? It’s super important to bring awareness to this topic so that we can be mindful about what are our triggers and prepare ahead for healthy coping. Here are some common ones:

• Family interactions/unhealthy relationships or behaviors
• Dealing with large crowds/parties/events
• Feelings of loneliness
• Pressure to find the perfect gift or staying within budget
• Going back to hometown/childhood home
• A lack of sunlight
• Traveling
• Timely deadlines/busier work schedules
• Having others in your home (i.e. children coming home for holiday break)
• External pressure to seem successful and happy
• Internal pressure to make others happy
• Living up to societal/family expectations
• Dealing with past memories of holidays triggered by life changes including: death of a loved one, loss of a relationship, divorce, job loss, recent move

Healthy Coping for the Holidays

Don’t abandon healthy habits: It’s easy for us to indulge during the holiday season. Recognize this and allow yourself to enjoy these things while also keeping up with your healthy habits that you have created for yourself. If sticking with your routine is difficult, then make it work for you: Take walks, read books, journal, or make sure to include nutritious foods. 

Make time to take care of yourself. We can get wrapped up in the season of giving that we sometimes forget about ourselves and our needs. Your needs are also important and make sure you take time to take care of yourself. This also means that if you are in certain situations that are triggering, take time to take care of yourself.

Share gratitude and give back. Sharing gratitude for what we have and sharing it with others is a helpful strategy to help with difficult emotions. Try volunteering at a food bank, donating toys, or offering compliments to a stranger or our loved ones. 

You can say no. If you don’t want to do something or feel uncomfortable about something, remember, you can always say no. Your ability to set boundaries doesn’t go away just because it’s the holidays. Protect your energy by saying no and setting boundaries that work for you. 

Take it one day at a time. It’s one of the most busiest times for a lot of us, so remind yourself that you can take it slow, take breaks and rest whenever you need to, and also take it one day at a time. 

As always, if this holiday season might be stressful for you make sure to reach out to loved ones, friends, or family; join an online group; or speak with a mental health profession for support.