How to cope: Psychology professor offers tips for how to deal with holiday stress

Is there any research that suggests stress levels are higher during the holiday season?

The holidays are a joyful time for most people, and most of us look forward to spending time with loved ones. Nevertheless, the American Psychological Association (APA) reported the results of a recent large study showing that people are more likely to feel an increase in stress rather than a decrease during the holidays.

Why might some people experience an uptick in stress during this time?

Everyday stressors don’t necessarily diminish during the holidays. We still have to pay the bills, care for aging parents and young children, and take care of other obligations. With technology, workplace stress does not necessarily disappear just because we’re not going into the office. The holidays add an additional layer of potential stress that may include lack of money, time pressures, travel stress, and the hype and commercialism of the season.

People who shoulder most of the family burden for shopping, cooking, cleaning and organizing holiday celebrations—and those who struggle to find extra money to afford the holidays—are likely to feel an increase in stress at this time of year. Conversely, people under 30 are more likely to report a decrease in stress during the holidays. Case in point: college students, who may feel fewer responsibilities weighing on them during what typically is a vacation time.

The APA survey found that the top holiday stressors are lack of time (67 percent), lack of money (62 percent), commercialism (53 percent), the pressure of giving or receiving gifts (47 percent), family gatherings (44 percent), staying on a diet or exercise program (37 percent), increasing credit card debt (35 percent), travel (34 percent) and children (30 percent).

What are some symptoms of stress people experience during the holiday season?

During the holidays, people often say that they are not altering their lifestyle behaviors to manage stress, but the data suggest otherwise. We all find ways of coping with stress, and some strategies are not as helpful as others. Negative coping responses often make stress worse because they are unhealthy, or are only temporary distractions. The respondents in this large study reported that they were more likely to engage in unhealthy behavior such as comfort eating (41 percent) or drinking alcohol (30 percent) in their effort to reduce holiday stress.

Other negative coping responses include:

• Criticizing yourself (negative self-talk)
• Fast driving
• Becoming aggressive or violent (hitting someone, throwing or kicking something)
• Drinking a lot of coffee
• Smoking
• Yelling at your spouse, children, or friends
• Taking a recreational drug, or misusing prescription medicine
• Avoiding friends and family

What are some tips for dealing with holiday stress?

Some healthy habits do increase at this time of year. For instance, many people are more likely to engage in spiritual practices (76 percent). The holidays also bring hope for better things ahead—particularly in the area of self-improvement—as people set goals such as getting healthier (31 percent), and closer to their families (19 percent).

Being aware of your individual stress triggers, and recognizing that they may increase as the holidays approach is a good first step. Anticipating challenges and having a plan at the ready can work wonders. This year, consider some of the following ideas:

• Don’t abandon healthy habits. Overindulgence generally adds to stress levels. Get plenty of sleep, have a healthy snack before holiday parties, and incorporate regular physical activity into each day.
• Stick to a budget. Don’t try to buy happiness. Consider alternatives such as donating to charity in someone’s name or giving homemade gifts
• Be realistic. The holidays don’t have to be perfect.

Developing positive coping responses that keep you in the present moment can be very helpful when feelings of stress do occur. Not all coping responses will work for everyone. The key is to try several until you find those that are effective for you.

• Exercise
• Get outdoors and enjoy nature
• Listen to music
• Smile and laugh
• Reach out to others for support and companionship
• Volunteer time to help others
• Play with a pet
• Take a bath or shower
• Paint, write, or do other creative things
• Make home repairs or garden
• Practice meditation, deep breathing, or muscle relaxation

When should someone seek additional assistance?

Despite their best efforts, some people may find themselves persistently anxious or sad, irritable and hopeless, unable to sleep, suffering physical complaints, or being unable to face everyday chores and activities. If these feelings last for a while, a physician or mental health professional should be consulted.