20 Tips for Christmas Stress

20 Tips for Christmas Stress

20 Tips for Managing Christmas Season Stress drawn from Acceptance and Commitment Therapy (ACT):

Acceptance & Mindfulness

1. Embrace imperfection

Accept that not everything will go as planned during the holidays, and that’s okay.

2. Practice mindful breathing:

Take moments to pause and focus on taking some calming breathes combined with supportive phrases like “take a moment, be at ease for a moment, it will be ok, all is good, you’ve got this…”

3. Acknowledge difficult emotions:

Allow yourself to notice the emotions of stress, sadness, or loneliness without judgment.

4. Cultivate present-moment awareness:

Engage in mindfulness exercises to stay grounded in the here and now, such as the 5-senses exercise (focus on 5 things you can hear, smell, see, touch, smell and repeat this up to 5 times whilst taking some calming breathes)

Values & Committed Action

5. Clarify your holiday values:

Define what truly matters to you during this season.

6. Set values-based goals:

Create objectives, as best you can, that align with your core holiday values.

7. Take valued action:

Engage in activities that reflect your personal values – that allow you to feel good, even if brief or intermittent, to help you navigate stress.

8. Practice appreciation:

Reflect on those aspects of the season you appreciate/value, to enhance your mental well-being.

Cognitive Defusion

9. Observe your thoughts:

Practice observing holiday-related thoughts without emotional entanglement; you may be able to see your thought rather than feel your thought. Remember that you are not your thought and sometimes our pre-emptive angst and stress activate familiar thought patterns ‘just like last year’

10. Use metaphors:

Create distance from your stressful thoughts by visualising them as a multi coloured string of fairy lights – one thought after another, all linked, but separate.  You could actually write them down using the image of a Christmas string of fairy lights – a string of thoughts.

11. Label your thoughts:

Identify the repetitive, stress-inducing thoughts as just thoughts, not necessarily facts.

Self-Compassion

12. Be kind to yourself:

Attempt to behave toward yourself with the same compassion you would a friend during stressful & challenging times.

13. Practice self-care:

Prioritise activities that recharge you, like a stroll in nature or walk around your neighbourhood, a quiet moment parked in your car, a splash of cool water on your face, a quick visit to the gym or the lighting of scented candle.

14. Set realistic expectations:

Avoid aiming for too much control & the pursuit of perfection; planning can be fun, but also try allowing yourself to enjoy the season as it unfolds.

Committed Action

15. Maintain healthy habits:

Stick to helpful routines, as much as you can, that support your well-being, such as regular exercise, a moment with your partner, a visit to the gym, plenty of water and nutritious meals.

16. Engage in meaningful activities:

Participate in holiday traditions or, if participating in the community is highly valued, look to volunteer somewhere that aligns with your values.

17. Practice willingness:

Be open to the idea that not all discomfort is meaningless.

Perspective-Taking

18. Consider others’ perspectives:

Try to understand family members’ viewpoints during potential conflicts; families coming to together during Christmas can be emotional and sometimes produce tension.

19. Focus on shared experiences:

Decide to focus on common ground and ways to emphasise the potential for shared enjoyment in family gatherings.

20. Remember the bigger picture:

Keep in mind the true meaning of the season.

Reflecting upon and incorporating some of these ACT-based strategies, you may find you better able to navigate the Christmas season with greater resilience, mindfulness, and alignment with your personal values, ultimately contributing to the reduction of stress and enhancing your overall well-being.