As much joy as the holidays can bring, nearly 90% of Americans also report feeling stress during the season. About 43% of adults also report the stress interferes with their ability to enjoy the holidays.
The causes are many, but they often include finances, packed schedules, social obligations and expectations surrounding family traditions. While not all stress around the holidays will disappear, there are a few things individuals can focus on to make the season more manageable and enjoyable.
Managing holiday finances
Americans spend an average of $1,000 on gifts during the holidays. In addition to presents, decorations, food for parties and holiday meals can strain their wallets even more. And financial stress can lead to anxiety, conflicts and unhealthy coping mechanisms like drinking alcohol.
As adults head into the holiday season, one way to manage financial stress is to take time to create a realistic budget for gifts, meals and travel. People may also consider talking to family about spending limits on gifts or planning a meal or cookie exchange instead of gifts. An evening of ice skating or board games, for example, could be fun events to enjoy together. As strong relationships are a predictor of long-term physical and mental health, these activities could provide a longer-lasting effect than opening a gift.
Scheduling the season – including breaks
In addition to budgeting their finances, people can also make a list of priorities for the season. This includes a schedule of commitments and gatherings, shopping and preparation. Another key part of the season: breaks. Scheduling in relaxing movie nights can help give people breathing room in between parties. A gratitude practice may also help in focusing on what really matters.
Individuals may consider setting boundaries and saying “no” to particular events and prioritize what is best and healthiest for their family. While there can be short-term discomfort in declining some invitations, the holidays may become more peaceful. Suggesting and planning a mid-winter gathering could liven up January or February and provide post-holiday fun.
Don’t forget pillars of health such as exercise, sleep and a nutritious diet. These routines can help manage the stress of the season.
Getting ahead of the rush
Starting on planning and scheduling early can also help relieve stress as December approaches. Buying and ordering gifts earlier and figuring out travel logistics well ahead of time reduces the to-do list during the holiday season.
Meal planning — even if the cooking and baking happen a day or two before a gathering — allows people to write grocery lists and even buy pantry items before they may be in high demand. Crockpot meals or making and freezing soup could allow individuals to have healthy meals on hand without the added work of cooking after a busy day. And on a slightly larger scale, additional seasonal activity such as volunteering at a community giving event – such as a food pantry or soup kitchen – could be a way to feel peace and gratitude during the holidays. It could even spark a family tradition.
Asking for help, too, can make the holiday season easier and reduce burnout. Getting children involved with age-appropriate chores or responsibilities could help them appreciate the work that goes into the holidays and feel gratitude as well.
William Beecroft is the medical director of behavioral health at Blue Cross Blue Shield of Michigan. For more health tips and information, visit MIBlueDaily.com.
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