Create a plan for managing holiday stress

Christmas is meant to be a time for celebrating and connecting with the people we care about, but it can also be a time that brings added stress and anxiety. There can be a lot of pressure to celebrate and attend social events, as well as increased financial stress with the pressure of buying gifts. For those who without family or friends to celebrate with it can be a time of increased isolation and loneliness. For some there may be challenging family dynamics that create added stress during Christmas gatherings.

These outside pressures may seem out of our control, but planning ahead and putting some self-care strategies in place can help reduce and potentially eliminate our holiday stress. Writing these strategies down may help as a reminder when we start to feel overwhelmed or uncertain about how to deal with things. Here are a few tips to help you navigate the holidays with less stress and greater enjoyment and mental well-being:

Set healthy boundaries

It’s easy to get caught up in other peoples’ expectations of us or even our own, especially over the holidays. Setting healthy boundaries allows us to make choices that support our wellbeing rather than doing things that leave us feeling drained or resentful. Being honest and explaining that we’re struggling mentally, burnt out or that crowds are too overwhelming at the moment gives us the space to choose when to contact people and to not feel pressured. People will often be understanding and if not, that’s ok too. Limiting how much you spend on gifts or on social gatherings can be another way to alleviate some of the pressure, especially if financial strain is an issue. Taking inventory of what we are comfortable doing and setting healthy boundaries can help us anticipate and better manage situations that might normally be stressful. Sometimes we may have mixed feelings about what to do - get some more information on setting boundaries in these situations.

Take time to relax

Christmas can be a jam-packed time with social visits and activities, or equally stressful if we experience it as a time of isolation. Thinking about things that help us relax and feel calm and finding time do these things can help reduce our stress. This could be taking time for more solitude, including walks in nature, listening to music, reading or anything that helps you unwind. If you are feeling isolated then think about ways to connect with others that doesn’t add to your stress, such as meeting a friend for a coffee or a walk or making time to call or video chat with friends or family who live further away.

Plan activities that you enjoy

Disconnecting from negative influences or people who drain you and planning something you really want to do at Christmas gives you more energy and something to look forward to. Things like watching the news, scolling on social media, or trying to navigate the busy Xmas crowds can all be sources of stress. Consider giving yourself a break from these activities and seeking out more positive activities such as reading an uplifting book or watching a funny tv series or movies. Exploring new activities can be a great way to have fun while connecting with more people and helping with feelings of isolation. Consider joining a group focussed on an activity that you enjoy, such as a walking group, sports activity, an art class or volunteering somewhere.

Keep active

Physical activity increases our sense of wellbeing through improved fitness, increased energy and better sleep patterns. It also induces the release of natural ‘feel-good’ chemicals in the brain and helps manage mild anxiety and depression. Exercise can also help with feelings of isolation if it involves other people. Doing at least 30 minutes of moderate intensity physical activity on most, and preferably all, days of the week is recommended by the Centres for Disease Control and Prevention. Exercise can include things we enjoy doing such as gardening, spending time in nature, dancing or even cleaning the house (for some!). Finding it hard to get motivated? Here are some tips to help you get moving.

Using mindfulness to navigate the Xmas chaos

Mindfulness is a well-researched and effective way to regulate the body’s stress by staying focussed on the present moment. This can be done at any time by taking a moment to pause and check in with yourself.  Start by taking a few deep breaths and allowing the body to relax. Then observe what you are feeling and any thoughts that come into your mind. Try not to judge what you observe but see it as information. This can be a very helpful way to tune in to how you are feeling and decide what actions you can take to best look after yourself. Learn more about how using mindfulness can benefit your mental health and wellbeing.

Connect with a mental health provider

If you’re feeling anxious or stressed during the holidays consider reaching out to a trusted support, such as a mental health professional, a helpline or somebody close to you. There are many mental health service providers and online resources available. Contact Head to Health on 1800 595 212 to talk to a mental health professional and be connected to the support you need. For urgent support, call Lifeline on 13 11 14 or SuicideLine on 1300 651 251. If you need immediate help or are at risk of harm to yourself or others, call 000 now.

Here are a few other places you can find some help:

• NT Mental Health Line: 1 800 682 288 l
• Team Talk – 1800 832 600 | www.teamhealth.asn.au
• headspace – 1800 650 890 | www.headspace.org.au
• Kids Helpline – 1800 551 800 | www.kidshelpline.com.au
• MensLine Australia on 1300 789 978 | www.mensline.org.au
• Defence Force all-hours support line on 1800 628 036.
• Refugees, immigrants and other individuals from culturally diverse backgrounds - www.melaleuca.org.au/counselling-wellbeing/
• QLife line – 1800 184 527 | www.qlife.org.au
• Aboriginal and Torres Strait Islander - 13YARN – 13 92 76  l  www.13yarn.org.au
• Beyond Blue - www.beyondblue.org.au/mental-health
• R U Ok - www.ruok.org.au/holiday.