As much as the holidays can bring joy and happiness, they can also be stressful! The holiday season can bring up a lot of anxiety, stress, and societal expectations that can be tough to manage. Some of these stressors include interactions with family members, travel anxiety, feelings regarding food and body image, and financial stressors such as buying gifts. These stressors can really take a toll on us. It’s common to feel overwhelmed, wanting to avoid making plans, experiencing racing or “what if” thoughts, and feeling an increase in your feelings of anxiety and sadness. The good news is, you can absolutely plan ahead to manage holiday stress!
You can make a game plan based on your needs and your preferred ways of coping.
Step one: Identify specifically how the holidays are impacting you.
Which specific emotions are you experiencing? Are you feeling anxious, sad, or overwhelmed? Are your thoughts reflecting what is actually going on, or are they ‘worry thoughts’ about the future? What triggers these thoughts and feelings?
Step two: Identify your goals
Once you identify specifically what is impacting you, then make a game plan to address it! What would getting through the holidays successfully look like for you? Find a balance that addresses both your needs and your goals for the season. For example, I want to stick to a budget and I also want to spend at least 3 days with my family. Or, for my mental health I need to be able to decompress alone for a few minutes a day.
Step three: Finalize your game plan
Now that you know what is impacting you and what your goals are, make a game plan to get you to that goal! For example, if you’re struggling with social anxiety, identify ways that can help you manage that anxiety when you know it will arise. You can try deep breathing, taking short breaks to be alone for a few minutes, or reminding yourself of the present moment instead of the future. If you’re struggling with finances and are worried about buying gifts, make a budget or find creative (low-cost) ways to surprise your family and friends, and then use coping strategies to manage that stress. Or if you’re struggling with feelings of sadness, identify ways in which you can self-soothe and improve your mood, and then plan ahead to incorporate these skills into your day.
Pro tip: Ask your individual therapist to help you make a ‘cope ahead’ plan! A cope ahead plan is a DBT skill in which you prepare for an event ahead of time.
Step four: Troubleshoot
It’s okay if things don’t go exactly as planned. Anticipate possible barriers, and try to address them before it happens. Identify people you can turn to for help, and let them know ahead of time that you may be reaching out.
By using these skills, you can successfully navigate stressors and enjoy your holiday season. Happy holidays!
