Managing anxiety over the holidays
Tis the season to be jolly!
Yet the pressure to be merry and bright, for many, can make the holidays feel far too overwhelming to actually enjoy.
Just over half of Canadians reported feeling anxiety, depression and isolation, or a combination of these things, during this busy time of year, according to the Canadian Mental Health Association.
These types of holiday humbugs not only negatively impact our day-to-day lives, they can also trigger some pretty troublesome physical symptoms, such as tense muscles and poor sleep.
Whether you struggle with anxiety year-round, or you tend to notice a general increase in intrusive thoughts over the winter holiday season, here are a few strategies that will help you recognize and alleviate your symptoms.
Recognize what anxiety is and what causes it
Not all anxiety looks the same. Different types of anxiety disorders include:
Phobias: fear of certain things in particular.
Panic disorder: sudden intense fear causing physical reactions.
Agoraphobia: fear of leaving the house, or being in public spaces.
Social anxiety disorder: fear of connecting with others.
Generalized anxiety disorder: excessive, constant worry.
Be realistic and come as you are
Don’t worry about the “what if’s”! There is a lot to see and do over the holidays, but only so many resources to spread around. Prioritizing and ensuring we not only budget our financial, but also our emotional and mental load, is key, especially at this time of year.
Keeping a cheery disposition, especially around friends and family members who only come around this special time of year, can sometimes feel like an Olympic feat, especially if we are hosting or travelling great distances from our comfort zones to connect.
So, remember to go easy on yourself.
It is okay to say no!
It is okay to not be perfect.
And, it is perfectly acceptable to be you!
Use your breath to relax
Practicing breathing exercises is the fastest and easiest way to help calm your anxiety. You can do this pretty much anywhere, and it only takes a few moments.
Give box breathing a try:
Step 1: Breathe in through your nose as you count to 4, slowly.
Step 2: Hold for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.
Pro tip: If you're feeling frazzled and don't have much time to de-stress, even just a few deep breaths can help.
Go easy on the ‘holiday cheer’ and drink more water
Remember that alcohol and drugs are not a solution and can, in fact, make anxiety much worse.
The band-aid effect of turning to these things to decrease stress can sometimes work in the opposite way as intended and can potentially create more harm than good, especially if we don’t use those substances all that often and our tolerance levels are low.
Staying well hydrated by drinking enough water will help improve sleep quality, cognition, and mood.
Remember, worrying and feeling anxious at times is very normal. However, excessive worry isn’t.
When a little concern begins to become overwhelmingly intense, fearful thoughts and/or feelings of embarrassment, that is when you know it’s time to talk to someone about how you’re feeling.
As always, feel free to reach out to us and we will be there to offer you the support you need and deserve.