Christmas is a season of joy and togetherness. But for many, it's also one of the most stressful times of the year.
Author
- Jolel Miah
Senior Lecturer, Health Psychology, University of Westminster
Stress arises from an imbalance between the demands placed on us and our ability to cope with those demands. Psychologically, stress is linked to how we cope in situations - and whether we view them as challenging, threatening or manageable . The more challenging or threatening we see a situation to be, the more likely we are to feel stressed out .
It makes sense, then, that Christmas is such as stressful time of year for many.
The pressure to make the holidays "perfect", spending more money than we perhaps should to fulfil expectations, the struggle to balance work and study commitments with holiday shopping, decorating and socialising can leave us feeling overwhelmed and exhausted.
For others, Christmas highlights feelings of loneliness, grief or estrangement from loved ones. The season can be a painful reminder of lost relationships , financial hardships, or unmet life goals - and this can amplify feelings of inadequacy or sadness.
Family visits can also bring tension as we're forced to interact with relatives whose views or habits may clash - leading to conflicts or rehashing unresolved disputes.
But while some stress during the holidays is inevitable, there are many things you can do to cope - and even prevent this stress in the first place.
Plan ahead
When our brains know what to expect, they require less energy to find solutions. This makes it easier to navigate any challenges we may face. And by planning or thinking ahead, it allows us to take control of our thoughts and minimise potential stressors.
Before the holidays roll around, try spending time thinking about things which tend to be sources of stress to you - and make a plan for how you prevent this stress.
For instance, if cooking Christmas dinner is a source of stress for you, perhaps making a list of specific tasks you can delegate to certain family members will help take some of the pressure off of you.
Set boundaries
It's important to learn to say "no", rather than agreeing to everything that might be asked of you. Understanding and respecting your own boundaries will help you allocate your time and resources more effectively - reducing stress.
This skill takes time to develop but can significantly benefit your long-term wellbeing. The more confident we become in our abilities to manage the challenges we face, the better we become at setting boundaries - ultimately becoming better at managing stress.
Some boundaries you might set at Christmas could include setting a budget limit for presents so you aren't stressed about over-spending or limiting the number of social engagements you attend so you don't get burnt out.
Manage expectations
It's important to recognise that not everything is within your control. While there are many things you can plan and prepare for at Christmas, there are just as many things that are out of your hands. For example, you can't control the way other people may behave at your Christmas dinner, or the way someone may react to a present you've bought them.
Setting realistic expectations for the holidays and accepting there are things you just can't control is key in managing stress levels.
Take time to reflect
Another helpful way to manage holiday stress is to pause and connect with your feelings.
Write down your thoughts on a piece of paper. Then pause and really think about how your feel. Giving your brain a moment to process what's happening can help you moderate your feelings. Keeping a journal can help improve your thoughts and mood , offering a constructive outlet for emotions.
If you're finding it difficult to get on with friends and family during the holidays, pause before reacting or saying something you might not mean. This will help you get your emotions under control and may help to reduce your stress.
Coping after the holidays
Some people may experience low mood after the holidays - often termed the "post-festive blues" or "post-holiday blues" .
The holiday season often brings a mix of joy and stress, creating emotional highs that leave our bodies feeling drained and exhausted once it's over. It's important to recognise that these feelings are a natural response to the demands of the festive period - not a reflection of personal inadequacy. Taking the time to acknowledge and accept that our bodies and minds are simply recovering is a crucial step toward moving forward positively .
There are many strategies you can use to manage these post-holiday blues. Activities such as regular exercise, setting realistic and achievable goals, and reconnecting with others can significantly improve our mood and boost "happy hormones" such as endorphins.
By consciously planning ways to re-energise and stay connected, we can shift our focus from any lows we may have experienced over the holidays to a more balanced perspective as we step into the new year.
Jolel Miah does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
