December 19, 2024
The holiday season is often portrayed as a time of joy, connection, and celebration. However, for many, it can also be a time of overwhelming emotions. Whether it’s the pressure to meet family expectations, financial stress, or memories of loved ones who are no longer here, the holiday season can bring a mix of joy and emotional turbulence. Understanding how to navigate these feelings is essential to maintaining mental well-being. Remember you are not the only one feeling this way.
Understanding the Psychological Impact
Research shows that the holiday season can heighten emotional responses. Studies have reported that major life events, such as holidays, can amplify both positive and negative emotions due to heightened expectations and social pressures. The term “holiday blues” describes feelings of sadness, loneliness, or stress during this period.
The various factors like disrupted routines, increased social obligations, and financial concerns can exacerbate symptoms of anxiety and depression. Additionally, individuals with pre-existing mental health conditions may find this time particularly challenging.
Common Triggers for Overwhelming Emotions
1. Unrealistic Expectations: The pressure to create “perfect” holidays can lead to stress and disappointment.
2. Financial Stress: Spending on gifts, travel, and events can strain budgets.
3. Family Dynamics: Conflicts or unresolved issues within families often surface during gatherings.
4. Loneliness: Being physically or emotionally distant from loved ones can intensify feelings of isolation.
5. Grief and Loss: The absence of a loved one during holiday traditions can trigger profound sadness.
Here are evidence-based strategies to help manage overwhelming emotions during the holiday season:
1. Set Realistic Expectations
Unrealistic expectations are a common source of stress. A study by Fuchs, C., & Schreier, M., 2012, suggests that simplifying holiday activities can reduce stress and increase enjoyment. Focus on meaningful traditions rather than perfection. Communicate openly about your boundaries and limits with family and friends.
2. Practice Gratitude
Gratitude has been linked to improved mental health and well-being. A study by Emmons, R. A., & Mishra, A. in 2011, found that daily gratitude practices reduced symptoms of depression and anxiety. Keep a gratitude journal where you jot down three things you’re thankful for each day.
3. Engage in Mindfulness Techniques
Mindfulness practices, such as meditation and deep breathing, have been shown to reduce stress and improve emotional regulation. A study by Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010), highlights the benefits of mindfulness in managing overwhelming emotions. Dedicate 5–10 minutes daily to a mindfulness app or guided meditation to ground yourself.
4. Set Financial Boundaries
Financial stress is a major contributor to holiday anxiety. The article by the American Psychological Association recommends budgeting as an effective coping strategy. Create a spending plan for gifts and activities. Consider thoughtful, low-cost alternatives, such as homemade gifts or shared experiences.
5. Plan for Grief and Loss
Stroebe, M., Schut, H., & Boerner, K. (2017), found that creating new traditions while honoring old ones can help manage grief during the holidays. Light a candle or share a story in memory of a loved one. Allow yourself time to grieve while staying connected to supportive individuals.
6. Prioritize Self-Care
Self-care activities, such as exercise and sleep, are critical for emotional resilience. The study Harvard Medical School (2016), emphasizes the role of physical activity in reducing holiday-related stress. Schedule “me-time” to relax, whether it’s taking a walk, reading, or enjoying a warm bath.
7. Reach Out for Support
Social support is a key buffer against stress. A study Kessler, R. C., & McLeod, J. D. (1985) found that individuals with strong support networks experience less holiday-related distress. Stay connected to friends, join community events, or consider reaching out to a therapist if emotions feel unmanageable.
When to Seek Professional Help
If feelings of sadness, anxiety, or overwhelm persist beyond the holiday season, it may be helpful to consult a mental health professional. Therapy can provide a safe space to process emotions and develop coping strategies tailored to your needs.
Conclusion
The holiday season doesn’t have to be perfect to be meaningful. By setting boundaries, practicing mindfulness, and prioritizing self-care, you can navigate overwhelming emotions and create a season that feels authentic and manageable. Remember, it’s okay to seek help if you need it—whether from loved ones or a mental health professional.
References:
- American Psychological Association. (2024). How to deal with financial stress during the holiday season with holiday stress: APA. Retrieved from https://www.apa.org/topics/stress/holiday-money.
- Emmons, R. A., & Mishra, A. (2011). Why gratitude enhances well-being: What we know, what we need to know. In K. M. Sheldon, T. B. Kashdan, & M. F. Steger (Eds.), Designing positive psychology: Taking stock and moving forward (pp. 248–262). Oxford University Press. https://doi.org/10.1093/acprof:oso/9780195373585.003.0016
- Fuchs, C., & Schreier, M. (2012). Customer empowerment in new product development. RSM Discovery – Management Knowledge, 9(1), 16–17. Retrieved from http://hdl.handle.net/1765/40039
- Harvard Health Publishing. (2016). Holiday Stress and the Brain. https://hms.harvard.edu/news-events/publications-archive/brain/holiday-stress-brain
- Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183. https://doi.org/10.1037/a0018555
- Kessler, R. C., & McLeod, J. D. (1985). Social support and mental health in community samples. In S. Cohen & S. L. Syme (Eds.), Social support and health (pp. 219–240). Academic Press.
- Zautra, A. J., Davis, M. C., & Smith, B. W. (2004). Emotions, personality, and health: Introduction to the special issue. Journal of Personality, 72(6), 1097–1104. https://doi.org/10.1111/j.1467-6494.2004.00291.x
- Stroebe, M., Schut, H., & Boerner, K. (2017). Models of coping with bereavement: an updated overview. Estudios de Psicología: Studies in Psychology, 38(3), 582-607. https://doi.org/10.1080/02109395.2017.1340055
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