Good Lifestyle

Many of us are looking forward to the holiday season all year. Regardless of what you celebrate or if you celebrate, this time of year is defined by donation and kindness. But with these positive feelings, for some, the holiday season can also be stressful. Spending money on gifts, preparing celebrations and meeting with the family can all be pressure points.

"Most people, even those who are starting to finish their homes when they turn off the light for the trick-or-caregivers, find a intrinsically stressful vacation. And, for those who suffer from anxiety or depression, these feelings can be exacerbated "," Beth Ribarsky , PHD, Interpersonal communication teacher At the University of Illinois Springfield, says Better life . She also notes that this time of year is also delivered with "unrealistic expectations" which create "composition pressure".

Clinical psychiatrist Carla Marie Manly , PHD, author of Joy of fear , underlines the fact that the holidays can cause different types of stress for different people, whether financial problems, family pressure or loneliness.

If you notice that the holidays make you work or tend to trigger negative memories, read the rest. We have asked therapists to describe certain strategies to combat tensions in the coming months. Read the rest to find out how you can eliminate stress in this holiday season.

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The most stressful component of the holidays is probably gifts. Not only should you choose a gift for everyone on your list, but you must also pay them. This is why some therapists recommend changing the way you shop this year.

"If the gift lists (and the invoices they create) leave you depressed or anxious, you are not alone," says Manly. “Shopping centers, driving and vacation chaos also increase stress levels! With those you love. ""

Likewise, you can also set a strict budget that you will hold on, even gift experiences.

"Take a nephew with ice cream. Take your mom during a morning walk in a park. Cook a friend of the muffins. Give gifts with intention," Carrie , divorce coach and founder of Sunup Coaching LLC , tell Better life .

Due to the feeling of unity that the holidays favor, it is sometimes difficult to maintain your personal limits. According to the therapists, however, say "no" when you have to apply to this time of year.

"If to say" yes "too frequently creates a feeling of depression, anxiety or stress, learn to say" no ", suggests Manly. “It is good to take care to know when to refuse requests and invitations in a polite, but firmly. If you are still the "Doer", the place you leave open could be engulfed by someone who would not have advanced. Especially during the holidays, it is important to remember that more is not necessarily better! By learning to maintain healthy limits, your stress levels will fall. ""

Ribarsky also says that you can withdraw experiences that don't serve you.

"Do not want to go to the White Elephants party of your sister-in-law? There has been power to say" no "", she explains. "You don't even need to excuse - just a simple" thank you for thinking of me and me, but I can't get there. ""

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Holidays can also be a time when family and friends meet - some of which may not share the same thoughts or beliefs. To keep your own stress at least, don't forget that everything should not be a fight.

"I am not saying that you should not support yourself and let your opinion be heard, but sometimes there are better places and moments to have the discussion you really want / need," said Ribarsky.

This is particularly delicate, because many holiday events involve alcoholic beverages and you may see a lot of morning. But according to Sangmeister abbey ,, therapist , professional and parental coach, and founder of Whole's evolution, keeping an eye on these habits can keep you more "anchored" during this hectic period.

"You can rush and work longer hours to prepare for the season, but having more coffee or other caffeine can increase anxiety and stress," she said Better life .

Regarding holiday spirits, Sangmeister says: "Alcohol could be a way that some celebrate, but when it is not limited, it can be the fall of a successful and joyful holiday season. Using Alcohol to deal with stress, work, family dynamics and professional exhaustion is an infallible way to crash this holiday season. The more alcohol, the more stress there is. "

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Likewise, you want to make sure you take care of your body by eating well and moving. According to therapists, you should do it throughout the holiday season - not waiting for the new year.

"Maintain a balanced diet and a regular exercise routine," Courtney Hubscher , approved mental health advisor, LCPC, NCC, Cognitivo-behavioral therapy , tell Better life . "It is easy to train during the holidays, but following healthy habits can considerably reduce stress levels and regrets."

Manly also points to research that has found sugar and processed foods can really contribute to stress and recommends drinking water and have a healthy snack before the parts.

Manly continues: "It is natural to want to indulge during the holidays, but limiting your consumption of candies and processed foods will greatly help you keep you in good form emotionally and physically. If possible, load your vacation plate with additional vegetables Additional, fresh fruit, and a handful of nuts! "

For many, the holidays are a moment that may feel lonely or isolated, especially if family or friends are not nearby. This is only a factor that could contribute to stress, which makes it all the more important to solve.

"If you feel alone during the holidays, hold out the support. Call a family member, contact a friend or invite your friends to play games," said Manly. "With a lot of people in front of the holidays alone, it is important to reach out to connect with others - the rooms are that someone you know also feels alone."

And if you find that you have trouble with sorrow or loss, don't feel too celebrated.

"If you have trouble with sorrow, the members of the family who are missing or the relationships that have ended, do not force yourself to do something that you do not want to do. Do not want to celebrate? is good! But, clearly explain family and friends how they could best support you during this period, "said Ribarsky. "The first Christmas after my mother died, my stepfather and I are surrounded by household projects to keep our hands and our spirits busy and for our traditional vacation meal because it did not feel well."

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Another common element of the holidays is a list of endless tasks. This is stressful in itself, which is why you should keep your control list only on essential items.

"If your list of events and tasks drops you, analyze your list objectively," suggests Manly. "Determine gifts, tasks and shopping items that you can easily delete. When you try to please everyone, stress increases as lists become difficult to handle. That you want to do."

Overall, the therapists noted the importance of recognizing that everything will not be perfect.

"You can reduce stress by abandoning the idea of Perfect Holiday, "said Manly." The pressure to socialize, play and have perfect vacations is trying. So lower your expectations and focus on what makes you feel relaxed, then do it more without feeling the need to be perfect. ""

Hubscher also highlights the importance of recognizing that your holiday season may not go exactly to planning all the time. In turn, this allows you to "focus on creating significant memories rather than trying to meet unrealistic expectations", she says.

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Another important tactic to fight stress during the holidays is to be intentional. Lizzie Reiss , Maître Reiki, healer and founder of Magic is a real healing , note that you can "define an intention based on tones for the day" in the morning.

"An intention based on tone is not a goal you want to achieve, but rather a simple gratitude or a declaration of the tone, the emotion or the approach you want to be the theme of your day," said -Is she. "This intention can be applied to any situation."

You can also be intentional with your values, which will help you determine the best action plan for yourself during the holidays.

"If you always live outside your values, it's tiring, inauthentic and unsustainable," said Rose. "If you appreciate the community, you will want to be intentional to spend the holidays with other people. If you appreciate faith, you may want to embrace a religious or spiritual service or a practice during the holidays. If you appreciate the Adventure, you may want to want to plan an outdoor excursion. In general, kissing your values is a natural way to minimize stress. "

Regarding the reduction of stress, it is also essential to take care of yourself, whether through exercise, listening to your favorite reading lists or by meditating.

Janice Holland ,, Authorized professional advisor , the trauma coach and founder of The Courageous Woman, recommends offering you a little "me" via a day of spa, whether you make a chic meeting or you hunt at home.

"Look at your calendar and intentionally plan a little spa time, especially after the events you find really stressful (we look at you, office holidays)," said Holland. "If you can book a little time in a hotel spa, it's great! If it's not in the budget, then go to your local pharmacy and choose your favorite flavored soap, take a facial mask and delight -You in a new color of nail polish. Create your own spa day alone or with friends, everything that brings you the most joy. "

She adds: "You will be surprised to see how to take a few hours for yourself at key points during the season, you will keep your energy and cortisol."

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Another way to reduce stress during the holidays is time to laugh and have fun. When we are stressed, laughter and joy often fall by the way, but these are two pillars of the season!

"The advantages of laughter are well documented in the field of neurobiology, but you don't need research to tell you that laughter is great," says Manly. "Laughter relaxes the tense muscles and even decreases blood pressure. When we laugh, endogenous opioids are released in the body, and feelings of calm and pleasure naturally result! The advantages of stress-relief of laughter are as much more important during the holidays! "

Manly recommends watching a comedy or bringing out a board game that you and your family appreciate, while Holland recommends starting a group conversation with friends or watching a funny YouTube or Instagram account known to make you laugh.

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