Managing Stress During the Holidays
The holidays are intended to be a joyous season, but for some, they can also be very stressful and challenging to navigate. We are often surrounded by images of people who are happy, in love, and enjoying their life. This can sometimes be tiring and bring up painful emotions for those who are vulnerable. It is important to reduce this vulnerability at a time that we are under a lot of stress.
Dialectical Behavior Therapy is a form of therapy that focuses on finding balance and getting unstuck from your extreme emotions. Below we have included some DBT tips to help you decrease stress and relax during this busy time, and improve your feelings about the holiday season.
Set Boundaries
It is crucial to maintain and increase your self-care during the season. One of the ways to achieve this is by setting boundaries with your friends and family. Make your needs clear and ask them for time and space if you need to, to keep yourself grounded.
Physical Health
Staying on top of your physical health during this time is extremely important. It is very easy during the season to become burnt out. Treat any ailments as they arise and keep up with doctor’s appointments. Get a lot of exercise. Try taking the stairs instead of the elevator, going to the park, taking a walk, and catching up with a friend.
Avoid Drugs and Alcohol
Alcohol and other drugs can increase our emotional vulnerability and can create risks and challenges this time of year, which can end up adding even more stress.
Sleep Hygiene
Ensure you’re getting 7-9 hours of sleep each night. Avoid taking naps as that will just disrupt your sleep schedule, and try to limit your intake of caffeine.
Working these skills into your daily life will help create daily habits, that will allow your stress to become much more manageable. Some other ways to manage stress include:
Muscle Relaxation
After a long day on your feet, ensuring to take the time to relax your muscles by sitting down and tensing and relaxing each large muscle group, starting with your head and working your way down to your toes is imperative to not carry that stress.
Deep Breathing
Lie on your back, breathing in slowly and evenly, focusing your attention on your breath. Watch the movement of your stomach as the breath comes in and out. As you breathe in, your stomach rises, and then exhale fully pushing all of the air out of your lungs. Continue.
Focus on One Thing at a Time
Allowing yourself to do only one thing, can give you time to settle down amid a chaotic and stressful day. Try focusing your attention on only what you are doing now. Let go of the mental list-making, worrying, planning, etc. Keep your mind on the present. It is often easy to get lost in thought while doing a simple task, instead focus on the physical sensations of your task, such as walking, decorating, or cleaning and doing dishes.
Comfort Yourself
Take the time to do something caring and kind for yourself. Go on a drive to look at nature or beautiful decorations, listen to your favorite music, and sing your favorite songs. Try to place yourself with soothing smells and in a comforting environment. Take this time to go back and practice your deep breathing or muscle relaxation.
Opposite Action
The holidays can bring up lots of sadness and regret, as well as other painful emotions. Change your thoughts and feelings, and improve your mood by engaging in activities that may be the opposite of how you are feeling. If you are feeling down, try to do more uplifting things. Reach out to a friend, go buy gifts for your loved ones, do some exercise, or tell the people around you “I love you.”
The holidays are often filled with joy and happiness but can bring lots of stress and grievances as well. It is important that even amid the long list of things you have to take care of, that number one on that list is always yourself. If you’re looking for someone to help guide you on how to take care of yourself, check out Our Team of skilled therapists, or Contact us to set up a free phone consultation.
“Stress is not what happens to us. It’s our response to what happens, and response is something we can choose.”
