Holiday Stress

Dr. Dave Jenkins, DMin, LMFT

Family Room Services

How Do You View the Holidays?

Favorite Holiday Movie?

With Child-Like Excitement?

Or a Sense of Inevitable Dread?

Seasonal Issues & Mental Health

• Stress is high during the holidays• 41% of people rate holidays as stressful as

asking for a raise• 34% rate financial stress highest• Is it just a “blue Christmas”?• Post Holiday Let Down• Seasonal Affective Disorder, and

worsening of pre-existing disorders can occur

What “Causes” Stress?

• Expectations• Daily Hassles• Relationships• People• Family• Money

What does your stress look like?

Physical Signs and Symptoms of Stress

• Heartburn/digestive problems• Headaches• Body aches and pins• Fatigue• Agitation/restlessness• Insomnia

Cognitive/Emotional Signs and Symptoms

• Irritability• Sadness/Crying• Hopelessness/Helplessness• Depression• Anxiety• Poor Concentration• Memory problems

What’s the source of your holiday stress?

Daily Hassles Don’t Stop for the Holidays

• Financial worries• Time pressure• Disruptions of schedule• Work stress• Overstuffed schedules• Change of all kinds

Interpersonal/Relationship Factors that Increase Stress

• Loneliness or isolation• Dealing with loss• Disappointments• Crowds• Communication break downs• Family Issues

• Visiting???

• Traveling

Who knows when you’re

stressing?

What happens during the holidays?

Ways to Deal with Stress

• Deal with stress early• Self care/recognizing our own

stress responses• Coping skills

• physical• cognitive/emotional• behavioral

Physical coping skills

• Maintain health• Healthy eating habits• Healthy sleeping habits• Learn to read your body’s signs• Exercise• Get some sun light

Cognitive/Emotional Coping Skills Part I

• Be aware of and change expectations• expect the unexpected• define “success”• avoid unrealistic exp

• Acknowledge feelings and share (especially uncomfortable ones)

• Problem solve• Is this something I can change?• If so how?• If not, how can I accept this or make sense of

it in my life?

Cognitive/Emotional Coping Part II

• Set limits• time, money, personal• Don’t let others push you into doing or not

doing something• be ok with saying NO

• Renew spiritual beliefs• Set differences aside, let go of past

resentments & forgive• Learn to laugh• Spend time with nurturing, supportive

people

Behavioral Coping Skills• Don’t over commit. Balance

obligations with fun• Make life regular as clockwork

• set wake and sleep times• specific recommendations for shift

work

Behavioral Coping Skills Part II

• Journal• Talk to others• Take a break• Don’t overwork• Make a list and prioritize• Postpone any big moves or changes• Set goals and problem solve

Behavioral Coping Skills Part III

• Increase socializing• Volunteer• Plan fun activities

• try something new• do something old

• Try new traditions &/or lose old, harmful ones

• Take time off to renew self

Financial Coping• Have a family budget meeting

• Create a holiday budget• Make a list of gifts• Determine total amount to spend• Set a limit and stick to it

• Do it without going into debt

• Look for free activities and gifts

• Shopping• Know your triggers (shopping alone,

shopping with young kids, sales)• Limit use of credit cards• Repurpose gifts • Keep receipts – put in one spot• Find holiday sales before you start shopping• Research your items• Shop clearance racks and discount stores• Don’t wait until the last minute to shop

(consider staring DEC 26 for next year!

Gift Giving

• Don’t try to rationalize finding the perfect gift

• It will never be Enough• It will never be perfect• Sometimes you just can’t

find what you’re looking for

• Make it• Draw names

Cooking• Plan your menu early• Shop from the ingredients list• Solicited help• Delegate minor tasks• Pace yourself

Family Type

• Understand your family traditions

• Acceptance without:• Shame• Guilt• Regret

• Learn to say “NO”

• Create new traditions with family of choice.

• Maintain a good sense of balance between self and others

•Simplify life.•Unplug electronic one day per week.•Slow down.

Contact

• www.familyroomservices.com

• 540-300-1973

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drdave@familyroomservices.com