Navigating the holidays: coping with stress

The holiday season is often celebrated as a time of joy, connection and tradition. However, for many, it can also be a source of stress. Balancing family dynamics, managing expectations and navigating packed schedules can take a toll on mental well-being. Fortunately, there are practical ways to ease holiday stress while maintaining your mental health. 

Here are some strategies to help you thrive during the holidays: 

Set realistic expectations
Acknowledge that the holidays don’t have to be perfect or mirror past celebrations. Focus on creating meaningful moments instead of striving for perfection. Simplify your plans and remember that quality time with loved ones is more valuable than elaborate festivities. 

Plan thoughtful activities
Engage in activities that bring joy without overwhelming yourself or others. Whether it’s watching a favorite holiday movie, decorating cookies or taking a peaceful walk, choose low-stress traditions that allow everyone to feel included and at ease. 

Create a comfortable environment
Familiar surroundings can help reduce holiday stress. Whether you’re hosting or visiting, aim to create a calm and welcoming atmosphere. Minimize disruptions to routines to keep the environment as soothing as possible. 

Communicate openly
Honest communication with family and friends can alleviate tension. Discuss plans, set boundaries and share your needs or concerns ahead of time. Encourage loved ones to be understanding and supportive, ensuring a positive and inclusive experience for all. 

Prioritize self-care
Amid the holiday hustle, don’t neglect your own well-being. Ensure you’re getting enough rest, eating nourishing meals and carving out time for activities that recharge you. Taking care of yourself enables you to show up more fully for others. 

Seek professional support
If holiday stress feels overwhelming, don’t hesitate to seek help. Mental health professionals, including psychiatrists and therapists, can offer tools and strategies tailored to your needs. 

Rowan Medicine Psychiatry is an excellent resource for those seeking professional mental health support. Their team provides a range of services to help individuals manage stress, anxiety and other challenges. To learn more or schedule an appointment, visit Rowan Medicine Psychiatry. 

Rowan-Virtua New Jersey Institute for Successful Aging (NJISA) also provides valuable resources and support, particularly for caregivers navigating the challenges of the holiday season. Dr. Christian White, a geriatric psychiatrist with NJISA, offers insights on managing stress and finding balance, especially for those caring for loved ones with Alzheimer’s disease. For more information, visit the New Jersey Institute for Successful Aging.

Practice mindfulness
Incorporate mindfulness techniques like deep breathing, meditation or yoga to center yourself during hectic moments. Taking a few minutes to pause and focus on the present can help you navigate stress with greater clarity and calmness. 

Be flexible
The holidays often come with unexpected changes. Embrace flexibility and go with the flow when plans shift. Letting go of rigid expectations can lead to more spontaneous and joyful experiences. 

Leverage technology
For those unable to gather in person, use technology to stay connected. Video calls, shared photo albums or virtual games can bridge the distance and maintain a sense of togetherness. 

Find joy in simplicity
Remember, the essence of the holiday season lies in connection, love and gratitude. By focusing on these core values and implementing thoughtful coping mechanisms, you can create a holiday experience that feels fulfilling and stress-free. 

This season, prioritize what matters most—your mental health and the moments that bring you joy. With the right strategies in place, the holidays can be a time of peace and meaningful connection.