How to Cope with Holiday Stress

Tis the Season! The holidays can be demanding to say the least. A few common triggers for stress are as follows: grief, money, family, anxiety, and addiction. Social media is at the finger tips of most people. The holiday season is at every site showing you what you need or someone you love needs. Avoid the triggers and pit falls to stress by taking control of what you expose yourself to. You can have a stress free holiday season this year by applying just a few new coping skills.

The holidays is a big trigger for emotional pain and this can lead to stress and depression. Anytime a loved one passes it creates a open wound in the heart. The holiday is just another reminder of how much this person is missed. You may think, I just want it to hurry up and pass. If you find yourself avoiding your family and friends because of grief, try to practice acceptance of living in the moment.

Living in the moment can be as simple as focusing on someones smile or a partners bad, but kinda funny jokes.

Staying in the moment means you will need to use mindfulness. Each time you find your mind thinking of the pain, stop and use your 5 senses to bring yourself back to the real moment.

In the moment you will observe your enviornment and describe what is happening. Remember that emotions are easier to change then your mood. Don't isolate, this only increases pain and sadness and this will trigger stress.

Stress produces cortisol. Studies show that to much cortisol can lead to premature brain aging. Your pain is real and may not go away all at once. You are merely making life more comfortable for you in the moment.

How many times have you thought " I don't have enough money to but everyone a gift." ? The more you say this, the more stress you produce in the brain. Everyone to a degree has money problems. I recommend you don't make extra debt for yourself to please others. Practice self control and self love. The holidays can be in your face 24/7 through advertising. Avoid watching other people's life on social media. You are special and deserve to be happy this year. Stick to your budget no matter what. Financial debt will trigger stress. You can make cards, go visit someone you haven't seen in a while, or simply share a hug and a caring conversation. None of these actions cost money and can produce joy. Joy produces a chemical in the brain called Endorphins. This allows us to feel happy. Happy is good!

Have you watched the movie National Lampoon's Christmas Vacation? It's a funny and somewhat realisitc view about family and the holidays. Rather you love them or hate them, they are your family. There are a few options to avoid stress when it comes to family.

1. Don't go to the party, It's important to self love.

2. Go to the party, but limit yourself to

who you engage with and for how long of time.

3. Avoid hosting a party

4. Take a friend with you to the party.

5. Mentally prepare yourself the night before.

6. Set healthy and firm boundaries with your family and your emotions.

Thinking that dealing with my family causing my anxiety? Anxiety is a natural part of being human. Some brains just have a intense anxious reaction to the world around them. Dealing with family can be a emotional roller coaster and this triggers anxiety. The emotional memories are stored in the central nervous part of the amygdala and this is said to be a role in anxiety disorders. If you have trauma family or bad memories this will trigger your anxiety. Overcoming fear and anxiety isn't easy. Here are a few tips that may help you get through the holidays.

A. Take your medications, this time of year isn't the best time to say " I will try to come off my meds"

B. Be mindful of your thoughts during the days that lead up to seeing family. Turn negative thoughts to positive

C. Use meditation to relax mind and body. The two work together.

D. Remember anxiety can be worked through as you are having symptoms. Tap into your 5 senses to help with this. For example, stop and smell the pumpkin pie.

Addiction is a difficult disease to overcome, to say the least. Addiction is a combination of behavioral, environmental, and biological factors to conquer. If the idea of being around drinking or food feels overwhelming its okay to skip this year. If you are in early remission talk to your provider about ongoing coping skills to use. Stay in touch with sponsors, and meetings. The holidays is a large trigger for relapse. Stay focused on your sobriety, put yourself first, love yourself enough to say No, ask for help, stay honest with yourself and love ones, always have a supporter by your side at parties. They will be able to help you on mindfulness. Develop a safety plan before going to any parties.

This information is to help someone that has stress, anxiety or depression during the holidays. Please contact your personal health care provider for any severe symptoms. I hope that you can use the skills to help overcome your holiday stress this year. Also, you can use the coping skills through your day to day life. Please contact me for any further assistance. HAPPY HOLIDAYS to you and your family!