How to Battle Holiday Stress, Part 2: Know Thy Enemy

How to Battle Holiday Stress

a PHMP Online Knowledgebase


Welcome to Part 2 of 3 in our conveniently-timed How to Battle Holiday Stress mini-series.

In Part 2, we’ll be discussing a topic similar-yet-different from Part 1’s exploration of using mindfulness to battle holiday stress. Part 2 is about identifying the 4 biggest holiday stressors, because after all, understanding the sources of our anxieties is half the battle.

Know thy enemy, right?

With the arrival of the holidays comes the annual season of family, food, gifts … and stress.

According to the American Psychiatric Association (APA), there are four main holiday stressors:

  1. Family arguments
  2. Feeling obligated to buy gifts
  3. Financial debt related to gift-buying
  4. Unrealistic, idealistic holiday expectations

The holidays may be a joyous time, but they can also exacerbate many stressors that could lead to increased feelings of anxiety for many people just wanting to have some family fun.

The American Psychological Association was concerned about stress levels during the holidays, so they’ve created their own Holiday Stress Resource Center for anyone looking for a little help.

Vaile Wright, PhD, a clinical psychologist and APA’s director of research and special projects, said the holidays can be difficult for a variety of reasons.

“I think for most people the holidays are a joyful, positive time, but for certain groups we do know that the holidays do bring added stressors,” she said.


The Annual Family Argument

a curious squirrel!

The APA listed one of the top four stressors as “difficult family gatherings.” As families reunite under one roof, long-held grievances or competing political ideologies can lead to arguments or insults that ruin even the best holiday feast.

To avoid this stress, Wright advised that each family can decide how they want to approach delicate topics.

“There are no hard or fast rules about this, some families might decide that the holidays are a time to not talk about challenging things. For others, this may be a perfect time because everybody is all together so it makes a lot of sense to have effective dialogues.”

Wright said that if you’re roped into a discussion you’re eager to avoid, you should feel able to remove yourself.

“Walking away is fine — taking a break — if two people are having a discussion among themselves and you don’t want to be a part of it, remove yourself.”

However, if someone is discussing a topic that you have a moral objection to, according to Wright it’s fine to speak up and (delicately) contradict them.

“If you are hearing people saying things that you find morally reprehensible, I think it is our responsibility to speak up and speak up in a way that’s effective,” she said.

But she suggested avoiding accusatory statements or mean-spirited arguing.

“When we communicate how we really feel to somebody and do it in a way that we can feel good about that maintains the relationship, I think we feel better at the end,” she said.


Gift-Giving Headaches

a curious squirrel!

If the idea of getting a gift for everyone from your work acquaintences to your third cousin is giving you a holiday headache, Wright has some advice on staying sane and not going broke.

Wright explained that families should be upfront with their financial resources and transparent with kids.

“One of the things that’s important to do is really sit down and think about what are the traditions you have and evaluate if they line up with your goals and values,” she said.

For example, a family might decide that instead of spending money on lots of little presents, they’ll pool together money for a vacation.

“If you really sit down and ask yourself ‘What’s important to me around this time of year?’ And you come up with family. Then you know [is] finding the perfect gift really in line with you spending time with family?” she said.


Don’t Fall into Holiday Debt

a curious squirrel!

The pressure of gift giving, traveling, and hosting holiday parties can all put an additional strain on your wallet.

The APA has a few key tips for keeping your sanity and your wallet from being depleted.

  • Make one financial decision at a time
  • Track your spending
  • Make a plan to address your financial stressors

By making one financial decision at a time, you won’t be worn down and lacking willpower to say no. Tracking expenses has been found to help people rein in their spending. Additionally, making a financial plan can help people avoid being overwhelmed by their expenses.

“When your holiday expense list outstrips your monthly budget, scale back,” the APA advised. “Remind yourself that family, friends and relationships matter more than material objects.”


Avoid Instagram Influencers’ Influence

a curious squirrel!

Everyone loves to show off a beautiful Christmas tree, menorah, or other holiday memento. But a nonstop onslaught of picture-perfect holiday scenes on Facebook, Instagram, TikTok—whatever it may be—can make even the most put-together host feel inadequate.

The APA said it can be helpful to set realistic expectations and remember a “burned brisket” doesn’t mean you can’t have a fun and memorable holiday.

Additionally, the APA advised that if a child asks for a present that’s too expensive, parents can talk about what’s realistic as a gift and why the holidays are more than just gifts.

Wright also suggested people take time for themselves and pay attention to signs that the holiday stress is taking a toll on their health.

“For a lot of people, stress may first manifest itself as physical symptoms, like an upset stomach, headaches, like feeling like your blood pressure rising” she said. “You want to be paying attention to these symptoms before they get worse.”

The APA said people can avoid being overwhelmed by reflecting on “aspects of your life that give you joy,” going on a walk, and generally taking time for yourself.

Wright said if stress symptoms start to impede your life, it might be helpful to start seeing a counselor or talk to someone about what’s causing your stress.

“When it starts to interfere in significant ways in our life, that’s when we’ve really got to take a step back and evaluate what’s going on.”

In general, Wright said she wants people to take it easy on themselves and try to enjoy spending time with family and friends.

“I want to encourage everyone to give themselves a break. There is no such thing as a perfect holiday.”

  • D Johnson
    Posted at 14:25h, 28 December

    Good to know

    Posted at 11:06h, 28 December

    Great Article Stress can be a killer..

  • Ron Cook
    Posted at 10:33h, 28 December

    Good one

  • Vlad Petrache
    Posted at 09:29h, 28 December

    Thank you for the good info

  • Karen
    Posted at 08:02h, 28 December

    Good information. Thanks

  • Linda Vance
    Posted at 13:34h, 26 December


  • Leeann Strous
    Posted at 12:13h, 24 December

    Thank u

  • Lori schmidt
    Posted at 22:40h, 23 December

    Thank you

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