The holiday season is usually considered a joyful time of year. Chock full of family, friends, and festivities, it’s easy to feel like a bit of a Scrooge when forced to admit that the holidays can also be a source of stress and fatigue. Sound familiar? You’re not alone. According to a survey conducted by Greenberg Research, Americans report substantially increased stress during the holiday season, and these results are pronounced among adult women. As the authors explain, “Women shoulder the majority of the family burden for shopping and holiday celebrations, and they feel particular stress from the time crunch required to get everything done.”
While the sources of stress are many, we’ve done the work here to summarize four of the top holiday concerns noted by American women. Don’t stress, though: read on to the conclusion for five evidence-informed recommendations to help you effectively cope.
Sources of Holiday Stress
Money Concerns
Americans cite financial concerns as a significant source of stress year-round, and these concerns are only amplified during the holiday season. Between gift-giving, decoration-buying, and shelling out for celebrations, many people feel like their bank accounts (and credit cards) are stretched to the absolute limit between November and December. Money stress, in turn, can be compounded by a desire to meet family members’ expectations—more on this in a second.
The Hype
The commercial aspects of the holiday season tend to have a disproportionate impact on women. In order to meet everyone’s expectations for a joyful holiday season, women can find themselves in a rat race to cook, clean, shop, and entertain, even if they don’t have the financial, mental, and emotional resources to do so. In fact, a majority of American women feel that they have a responsibility to make everyone feel happy during the holidays, which is a considerable burden to bear, especially since there is often a big disconnect between expectation and reality!
Too Many Tasks and Not Enough Time
No matter the time of year, there are only 24 hours in each day. But somehow, on top of work responsibilities - and often school activities for families with children - Americans are expected to jam a million different tasks into those hours. And to be clear, those holiday-related tasks are primarily managed by women. While women may not recognize these tasks as stressful, the added workload and mental load can take a toll and make it difficult to relax and enjoy the relational and spiritual parts of the season.
Family Dynamics During the Holidays
While the holidays are anticipated as a time for family togetherness, not all family dynamics are stress-free. Existing issues can be amplified during this time, increasing tension and strain. Navigating family dynamics can be challenging, especially when coupled with the overall stress of the season.
Evidence-Informed Coping Strategies for a Balanced Holiday Season
All is not lost, though. With a plan in place, it is possible to manage holiday stress effectively and to embrace the parts of the season that bring peace of mind and heart. Below are five strategies we often recommend to clients who want to manage their stress and anxiety during the holiday season and long afterward.
Exercise and Embrace Balanced Eating
For good and bad, the holidays tend to be marked by sedentary activities and overindulgence. Some of this is okay! But really, it’s only healthy if it’s taken in balance. Sugar, caffeine, fatty foods, and alcohol are associated with psychological symptoms like depression, lethargy, and anxiety. Try to balance your intake with fresh fruits and vegetables, whole grains, lean proteins, and water. Going for a walk or otherwise moving your body can also mitigate stress, anxiety, and depression.
Think Through Boundaries Ahead of Time
Since family dynamics are often amplified during the holiday season, anticipate potential challenges and plan how to navigate them. How will you respond if your parents criticize your spouse? What happens when your kids express disappointment with their gifts? Pre-set responses to common stressors can reduce anxiety and also give you the confidence to respond appropriately when family dynamics go sideways.
Lower Expectations
Recognize the importance of realistic expectations. Avoid the stress of unattainable goals by setting achievable expectations that align with your well-being and financial capacity. Remember, the distance between expectation and reality is often a source of significant stress and workload obligations, especially for women. It’s okay to have some expectations about how the holidays will unfold, but make sure they’re realistic and not built upon increased credit card debt or the collapse of your physical and mental health in January.
Delegate as Needed
Don’t be a martyr in your efforts to make everyone happy. Also, you won’t make everyone happy (see above), so don’t die trying. Once you lower expectations, ask other family members for help with the holiday tasks you most want to embrace. Including others in the responsibilities can lighten your load and create a more collaborative and enjoyable holiday experience and might even start some new holiday traditions.
Connect to Spiritual Practices
In addition to time with loved ones, Americans note that faith and spirituality are consistent highlights of the holiday season. Spiritual practices - in the form of religious services or meditation and prayer - can reduce anxiety and depression, stem the tide of commercialism, and offer a sense of peace and meaning. Make time for spiritual practice, even five minutes daily, to reap mental health benefits that will follow you into your celebrations. These practices can offer a sense of peace and provide a deeper meaning to the holiday season.
Coping with holiday stress requires proactive strategies and self-care, and it’s sometimes easier said than done. Are you interested in making a plan for this holiday season? Our therapists at White Rock Therapy are here to help. Contact our office for information about treatment for anxiety or request therapy today.