A
Resource for
Middle and High School Students
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Coping During the Holidays
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The holiday season often brings unwelcome guests such as stress, anxiety, and depression. The holidays also often have a array of demands like cooking/baking, shopping, cleaning, entertaining, etc. And with coronavirus, you may be feeling additional stress, or you may be worrying about you and your loved ones' health. You may also feel stressed, sad or anxious because your holiday plans may look different this year as a result of the pandemic.
But with some simple tips, you can minimize the stress that accompanies the holidays which may allow you to end up enjoying the holidays more than you thought you would.
Tips to prevent holiday stress, anxiety, and depression�
Acknowledge your feelings.
If someone close to you has recently died or you can't be with loved ones for other reasons, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
And remember, “happy” is not the ideal feeling - it’s just A feeling.
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Tips to prevent holiday stress, anxiety, and depression�
Reach out.
If you feel lonely or isolated, seek out community, family, peer or other social events. They can offer support and companionship.
If you're feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns.
Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships.
Need ideas? Send Ms. Colsch an email!
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Tips to prevent holiday stress, anxiety, and depression�
Be realistic.
The holidays don't have to be perfect or “just like last year.”
As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones.
Even though your holiday plans may look different this year, you can find ways to celebrate.
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Tips to prevent holiday stress, anxiety, and depression�
Set aside differences.
Try to accept family members and friends as they are, even if they don't live up to all of your expectations.
Set aside grievances until a more appropriate time for discussion.
And be understanding if others get upset or distressed when something goes awry.
Chances are they're feeling the effects of holiday stress, anxiety, and depression, too.
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Tips to prevent holiday stress, anxiety, and depression�
Manage gift expectations.
Set a realistic expectation for gifts.
Most teens don’t have jobs yet so don’t be stressed about purchasing gifts, homemade gifts are just as great.
If you plan to purchase gifts, decide how much money you can afford to spend. Then stick to your budget.
Don't try to buy happiness with an avalanche of gifts.
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Tips to prevent holiday stress, anxiety, and depression�
Practice Gratitude
Make a list of things you have instead of things you want. Count your blessings and record how it makes you feel to have these things in your life.
Write a thank you note. try thanking someone for being a good friend or helping you in an intangible way.
Practice acts of kindness. The holiday season is a wonderful time to help others who are less fortunate. Volunteering, donating canned goods and toys, or baking cookies for a neighbor are simple and easy ways to show others that you care. As a bonus, while these acts of kindness serve others, they also help to boost our mood and gratitude.
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Tips to prevent holiday stress, anxiety, and depression�
Learn to say no.
Saying yes when you should say no, can leave you feeling resentful and overwhelmed.
Family and friends will understand if you can't participate in every project or activity.
If it's not possible to say no to a family activity, try to remove something else from your agenda to make up for the time.
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Tips to prevent holiday stress, anxiety, and depression�
Don't abandon healthy habits.
Eat healthy meals.
Get plenty of sleep.
Include regular physical activity in your daily routine.
Try deep-breathing exercises, meditation or yoga.
Avoid tobacco, nicotine, alcohol and drug use.
Be aware of how the news and social media can produce undue stress, and challenge yourself to take break.
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Don't let the holidays become something you dread.
Instead, take steps to prevent the stress, anxiety, and depression that can descend during the holidays.
Learn to recognize your holiday triggers, such as social pressures or personal demands, so you can combat them before they lead to a meltdown.
With a little planning and some positive thinking, you can find peace and joy during the holiday season.
Seek help if you need it!
Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face daily routines. If these feelings last for a while, talk to a trusted adult, doctor or school counselor.
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Gratitude Meditation Link
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