5 ways to stem stress and generate joy during the holidays

Holiday burnout captures the feelings of exhaustion, disengagement and overwhelmingness that can result from the pressure to “do it all” for the holidays. Here are some helpful tips on how to stem stress and generate joy during the holiday season.

Dec. 5, 2022

Christmas season is here – a time for tradition, gratitude and celebration. However, achieving those happy moments can sometimes lead to holiday burnout from increased spending, hovering over the stove for hours, and stressing over holiday socializing.

Practice mindfulness
According to the American Psychological Association, mindfulness-based stress reduction is practice that has been proven to reduce stress. Studies show that 60% of people who practice mindfulness meditation show a reduction in stress and anxiety. The three main components of mindfulness are:

Breathe: Intentional breathing can help to slow down your heart rate, regulate your emotions, and help you respond to tough situations. Try a simple breathing technique such as box breathing – inhale for a count of 4, hold for a count of 4, exhale for a count of 4, and hold for a count of 4. Repeat this technique four times and see how you feel afterwards.
Be present: Focusing on your surroundings can help you to stay grounded and stop you from worrying too much about the past or the future. Simply engaging the five senses in the various activities you do such as walking, cooking, washing dishes, or eating can help to slow down your thoughts and help you feel more in control.
Show self-compassion: Many people have an inner critic or negative self-talk that can worsen during the holidays. Show yourself some empathy, give yourself grace, and discard those unattainable standards.

Get sleep
One of the fastest ways to burnout is sleep deprivation, and getting caught up in the busyness of the holiday season can easily disrupt sleep routines. Stress can significantly impact sleep, making it harder to fall asleep or causing people to have restless sleep. So, reduce the task list, and find ways to settle your body and mind before your head hits the pillow.

Move your body
The holiday season can often include consuming beverages high in sugar and foods high in carbs, and muscle strain due to long hours standing or sitting. After a big meal, start a new tradition by taking a walk. For those spending long hours on their feet shopping or preparing meals, try stretching to relax those fatigued muscles. Getting out for exercise or even a short walk can also help you to sleep better.

Do something that makes you smile
Remember the holiday season is about joy and one way to counter holiday burnout is to bring joy in what you do. For example, create a playlist of your favorite holiday songs. If music is not your thing, consider watching a favorite movie or TV show that reminds you of the joy of the season. Just do something that makes you smile.

Plan a rest day
It can be very easy to get caught up in the “go, go, go” mentality during the holidays. Step out of the fast pace by planning a rest day. This will definitely be needed if you were not able to follow steps one through four above. Make sure to build in a day or two where your calendar is empty and you can curl up on the couch with a good book or magazine or watch your favorite movies. Take time to rest. You deserve it.

Coming out of the pandemic, people are feeling the pressure to return to the old traditions. Take this time to reflect on what is most important to you and give yourself permission to create a holiday season that is filled with joy and low on stress.

LEARN MORE:

7 Ways to Reduce Your Child’s Holiday Stress
Parents

10 Helpful Ways You Can Manage Family Stress Over the Holidays
Families for Depression Awareness

Managing Parenting Stress over the Holidays
Parenting Now

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