How to Embrace the Holiday Season While Managing Anxiety
As a therapist, I often discuss the holiday season with my clients, many of whom struggle with anxiety, depression, PTSD, or substance use issues. While the holidays can bring joy and togetherness, they also come with stressors that may exacerbate existing challenges. I’ve written this blog to help you navigate the season in a way that supports your mental health and aligns with your values.
The Power of Gratitude
Gratitude is a word we often hear during the holidays, but what does it truly mean, and how can it help? Practicing gratitude involves pausing to recognize the moments, big or small, that bring joy, pride, or comfort. It could be as simple as appreciating a warm cup of coffee, a good book, clean laundry, or as meaningful as having loved ones who support you.
Consider keeping a gratitude journal where you note these moments daily, especially when feelings of anxiety or sadness arise. This practice can help shift your focus and remind you of the positive aspects of your life, even during challenging times.
Managing Triggers for Anxiety and Depression
Here are some practical strategies to address common holiday stressors:
1. Navigating Political Tensions at Family Gatherings
The current political climate can be a significant source of stress, especially when family members hold differing views. To manage this:
Plan ahead by setting clear guidelines for conversations.
Approach discussions with openness and respect, or agree to avoid political topics altogether.
Establish boundaries with your family and set a time limit for visits if needed. Leaving a gathering feeling positive rather than overwhelmed is key.
2. Setting Boundaries
Boundaries are not about changing others but about honoring your values and protecting your emotional well-being. If certain topics or activities make you uncomfortable, communicate this clearly and assertively. For example, you might say, “I’d prefer not to discuss this topic today. Let’s focus on enjoying our time together.” Clear boundaries allow you to engage in the holidays without compromising your peace of mind.
3. Maintaining Sobriety
If you’re working on sobriety or reducing alcohol consumption, the holidays can be particularly challenging. Consider these tips:
Let the host know your drink preferences in advance, or bring your own non-alcoholic options.
Bring a trusted friend or partner to provide support and accountability.
Reflect on the values behind your sobriety goals, such as health or authenticity, and use them as a guide to navigate social events.
4. Managing Social Anxiety
Social gatherings can feel overwhelming if you struggle with anxiety. It’s natural to want to avoid these situations, but leaning into the discomfort can lead to a more fulfilling experience.
Acknowledge Your Anxiety: Recognize that anxiety is present without trying to suppress or fight it.
Use Opposite Action: Anxiety often urges avoidance, but if the situation is safe, engage in the opposite action by fully participating in the event.
Practice Grounding Techniques: Techniques like the 5-4-3-2-1 exercise can help you stay present. Identify:
5 things you see
4 things you can touch
3 things you hear
2 things you can smell
1 thing you can taste
Grounding exercises can help you manage anxiety while remaining engaged in the moment.
For additional grounding skills, you can explore resources like Therapist Aid.
Final Thoughts
The holiday season is an opportunity for connection, reflection, and joy, but it’s also a time to care for your mental health. By practicing gratitude, setting boundaries, and using strategies to manage anxiety, you can create a holiday experience that aligns with your values and supports your well-being.
If you feel you need additional guidance, I’m here to help. Feel free to reach out and schedule a free 15-minute phone consultation. Together, we can explore ways to make this holiday season more manageable and fulfilling.
Wishing you a season of peace, joy and strength.