While Christmas and the New Year can be a time of reflection, inspiration, happiness and a source of fond memories, it can also be a busy, exhausting, unpredictable, stressful, lonely, and overwhelming time for many people. Anxiety can come from many sources during the holiday period and the following practices may be helpful for general anxiety associated with the holidays.
1. Breathing exercises
Practicing deep, slow, diaphragmatic breathing can help to reduce symptoms of anxiety. Breathe in slowly through your nose to the count of three, with a slow extended out-breath to the count of seven. Slow-count breathing allows you to focus on the counting and the longer exhalation, rather than anxious thoughts.
2. Thought exercises
It can help us to remember that our thoughts are not always true. Simply reminding yourself that “my mind is having thought” is a good way to detach and remove the judgement and negative feelings associated with unhelpful thoughts.
You can also ask yourself is there any factual evidence to support the unhelpful thoughts? Is there an alternative way to look at the situation? What is the worst-case scenario? Do these thoughts really help you?
3. Exercise
Exercise doesn’t necessarily have to be expensive or time-consuming. It may be as simple as enjoying a daily walk or doing some yoga online, and these sessions can be broken up over the day. Gentle exercise may be best if you are experiencing anxiety as it seeks to return balance to your body, while additionally boosting circulation, creating energy and vitality, reducing nervous tension, and improving your overall health.
Anxiety about Finances
Christmas presents, child care and working less hours over the holidays, coupled with cost of living increases can mean that the holidays are a costly time for many people.
While there is a lot of pressure to provide exciting and meaningful presents for our friends and family, it pays to ask ourselves - do we remember what we actually received or gave for Christmas last year? While chances are that we can’t remember the gifts we received or gave, we do tend to remember the feelings surrounding the lead up to Christmas and perhaps the enjoyment of spending time with family and friends. Therefore, it is possible to embrace the Christmas spirit while also giving yourself permission to stick to a budget and to say no to requests outside of this budget. After all, Christmas is only one day and you can make the day magical without putting yourself into debt for the new year. Activities that don’t cost a lot of money but may be personally significant for you and your family include going out and looking at the Christmas lights, going to the Christmas Carols, playing games with family and friends, baking lovely Christmas food, watching a Christmas or feel-good movie, going to Church, going for a swim, and valuing life and those around us.
Anxiety surrounding attending events/Social anxiety
The holiday period tends to bring about more social events and if you experience social anxiety, the dread surrounding these events can be overwhelming. It is important to be kind to yourself while also taking baby steps towards joining in socially. While it may feel too much at first to attend a big New Year Eve Party, it may be more comfortable and realistic for you to set a goal of talking to a cashier at the supermarket twice per week. It can be helpful to write a list of social activities that you currently struggle with, from least daunting to more intimidating, and begin to put yourself in these situations to build your confidence, before moving on to the next activity.
When you are in a social situation, try to consciously focus on the environment around you, rather any unhelpful feelings that you might be experiencing. Notice and remember two details about the encounter, such as what the other person is wearing, the colour of the wall, or some artwork on display. Overall, take exposing yourself to social encounters at your own pace and for each step forward socially, remember to congratulate yourself on your success.
Overwhelm surrounding getting prepared for Christmas and the Holidays
- Create a list of what needs to be done in order of importance. Focus on one task at a time and if that seems overwhelming, break that task into smaller steps.
- Practice a mindful Christmas – focus on your senses and cherish the delicious Christmas smells of food baking, your children’s homemade Christmas decorations, the tastes of the festive season, and listening to Christmas carols.
- Rest. Set a timer and take a break. While you are resting, a positive suggestion to consider is that every time you see the colour green, you will feel calm, confident and in control. Picture yourself calm, confident and in control while surrounding yourself with the colour green.
Finally, I would like to wish you and your family a very merry and peaceful holiday period and year ahead.