"How Can I Enjoy the Holidays Without Getting Stressed Out?": Stress Management Techniques for the Busy Festive Season Ahead
The festive season is a time of joy and celebration, but it can also bring unique challenges. Between family gatherings, financial pressures, social commitments, and endless to-do lists, holiday stress can start to build up. Managing this stress is essential to truly enjoying the season, so here are some evidence-based techniques to help you find balance and calm amidst the festivities.
Prioritise and Set Boundaries
With so many invitations, events, and obligations, it’s easy to feel stretched thin. Setting boundaries and prioritising activities can prevent burnout and help you enjoy each commitment more fully.
Practical Steps:
List and Rank: Write down all your planned activities and rank them by importance to you or your family. Letting go of less important obligations can make time for what truly matters.
Say No Without Guilt: Remember, it’s okay to turn down invitations. Prioritising your wellbeing is essential, especially if certain gatherings may feel more draining than uplifting.
Set Clear Boundaries: If family gatherings are stressful, consider setting boundaries in advance, such as deciding in advance how much time to spend or politely avoiding contentious topics.
Practise Mindful Breathing to Reduce Stress in the Moment
Mindful breathing is a simple but powerful tool for managing stress in real-time. Studies show that controlled breathing may lower cortisol levels (the body’s primary stress hormone) and help restore a sense of calm.
How to Practise:
Box Breathing: Inhale for a count of four, hold for four, exhale for four, and pause for four. Repeat this pattern a few times to calm your nervous system.
Diaphragmatic Breathing: Place one hand on your chest and the other on your belly. Focus on making your belly rise with each inhale and fall with each exhale, which encourages deep relaxation.
By incorporating mindful breathing into your day, even in brief moments, you may experience a greater sense of peace.
Set a Festive Budget to Ease Financial Stress
One of the biggest holiday stressors is financial pressure. Gifts, travel, and events can quickly add up, making it easy to overspend. By setting a budget, you can manage expenses more effectively and prevent financial stress from overshadowing the season’s joy.
Practical Tips for Budgeting:
Create a Holiday Budget: Before the season begins, make a list of anticipated expenses. Allocate a specific amount to each category, such as gifts, food, and entertainment.
Stick to the Plan: Track spending throughout the season to stay on budget. You may find digital budgeting tools helpful for staying accountable.
Embrace Thoughtful Giving: Consider homemade or personalised gifts that can have a more meaningful impact without a high price tag.
Practise Gratitude to Shift Focus
Gratitude can be a powerful antidote to holiday stress. Research shows that practising gratitude regularly may increase resilience, reduce stress, and improve overall wellbeing. Shifting focus from what you feel you have to do toward what you appreciate about the season can reduce stress and foster joy.
Gratitude Practices:
Daily Gratitude Journaling: Spend a few moments each morning or evening listing three things you’re grateful for. This simple practice may help you focus on the positives, even on busy days.
Gratitude Reminders: Place small reminders of gratitude around your home or workspace, such as sticky notes or photos, to stay connected to what you appreciate.
Carve Out Time for Yourself
Taking “you time” during the holidays may sound impossible, but a few moments of solitude can work wonders for your wellbeing. Setting aside even 10-15 minutes a day for something you enjoy—whether it’s a quiet cup of tea, a quick walk, or a short meditation—may help restore your energy and keep stress levels in check.
Self-Care Ideas for Busy Days:
Morning or Evening Rituals: Start or end your day with a calming ritual, like reading, journaling, or listening to a favourite podcast.
Gentle Movement: Physical activity, even a gentle walk or stretching, may help release tension and boost mood.
Meditation or Mindfulness: Apps like Calm or Insight Timer offer guided meditations that can provide brief but powerful relaxation breaks.
Practise Compassion with Yourself and Others
The holiday season can evoke a wide range of emotions, especially if family dynamics are complicated. Practising compassion—both toward yourself and others—can help maintain perspective, reduce stress, and increase overall wellbeing.
How to Cultivate Compassion:
Self-Compassion Exercises: When you feel stressed or overwhelmed, try speaking to yourself as you would to a friend. Remind yourself that it’s okay to feel pressured and that you’re doing your best.
Reframe Your Expectations: Remember, not every moment has to be “perfect.” Allowing for imperfections and releasing unrealistic expectations may help you relax and enjoy the season more.
Compassion for Others: Recognise that everyone is dealing with their own holiday stress. Approach interactions with empathy, which can lead to more harmonious relationships.
Keep Perspective with Mindfulness
Mindfulness—staying present and non-judgmentally aware—may help keep holiday stress in perspective. Studies show that mindfulness reduces stress and improves emotional regulation, which may make navigating the season’s challenges a little easier.
Practising Mindfulness:
Mindful Awareness in Daily Tasks: Try bringing mindfulness to small tasks, like washing dishes, wrapping gifts, or cooking. Focus on the sensations, smells, and sights to stay in the moment.
Use Anchors Throughout the Day: Pick a few “anchor” moments each day, such as before a meal or in the car, to pause, breathe, and bring awareness to the present moment.
When to Seek Help
The holidays may bring up deeper feelings or challenges, particularly if you’re dealing with grief, family tension, or significant life changes. If the festive season feels overwhelming, talking to someone about what you’re experiencing may be beneficial.
Support Resources:
Beyond Blue: Provides support for anxiety, depression, and other mental health concerns. Available 24/7 at 1300 22 4636 or beyondblue.org.au.
Lifeline: A 24/7 crisis support service for anyone experiencing personal distress. Call 13 11 14 or visit lifeline.org.au.
Headspace: Support services for young people aged 12–25. Find more information at headspace.org.au.
Finding Joy in a Balanced Festive Season
The holiday season can be busy and challenging, but with the right strategies, it’s possible to navigate it with less stress and more balance. By setting boundaries, practising gratitude, and finding moments for self-care, you may discover a more peaceful and fulfilling festive season. This year, focus on what brings you joy, set realistic expectations, and give yourself the gift of inner calm.
References
Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848.Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.Park, C. L., & Ai, A. L. (2006). Meaning-making and growth: New directions for research on survivors of trauma. Journal of Loss and Trauma, 11(5), 389-407.
