Posts Tagged ‘coping with holiday stress’
How To Find Peace Of Mind During The Holiday Season
There’s no denying that the holidays can be stressful, taking away our peace of mind. Whether it’s family gatherings, shopping for gifts, or planning parties, there are plenty of things to worry about. This article covers the ways that you can find peace of mind during this busy holiday season.
This is the time of the year when I reflect upon my own childhood memories; memories filled with awe and wonder as the child-me viewed the world as a magical place. Unfortunately, this time of the year is also one of increased holiday season stress due to all the activities we feel we need to attend and accomplish. Our wish to make this time of the year “perfect” increases our expectations, many of them unreasonable, causing us to stress and lose peace of mind in our planning efforts.
Childhood Idyllic Perfection
As a child, I fondly recall watching the animated Christmas specials and reading all the Christmas books I could find. Those stories not only have positive endings, but most of them also depict perfection. In these stories families gather and get along with each other, the house is majestically decorated, the dining room table is set to rival the fanciest of restaurants. My favorite American painter, Norman Rockwell, painted scenes of American life; some showing pain and suffering, others idyllic life scenes. Rockwell’s holiday paintings are among my favorite as they depict a fictional world I wish existed, although knowing that a perfect world will never exist.
This longing of mine for an idyllic perfection of the holiday season, unlike the desire and longing of many other people, is part of the cause of our holiday season stress and lack of peace of mind. This view of a perfect holiday season is formed when we tend to focus our attention on the memories of the past, coupled with fictional idealisms of the holiday, producing a desire to re-create what never was, nor most likely ever will be. The holidays, as we perceived them in childhood, cannot now be reproduced through our adult perceptions, nor can we expect to create an experience depicted in the controlled environments of scripts, actors, and a stage.
The issue many of us encounter during the holiday season is one of the unrealistic expectations which creates the holiday season stress that takes away our peace. Trying to re-create a “perfection” that actually never existed means that we will fall short in our attempts. Not achieving our expectations is self interpreted as failure.
Find Peace of Mind Living In The Moment
We have control over our feelings only as experienced in the current moment. We need not lose the experience of what is happening at the moment by living in either the past or the future. Experience the present moment for what it is. As I recall my childhood memories of the holidays, I try to keep them focused in light of my experience of the current moment.
Don’t let an expectation of perfection cloud the beauty and the feelings of the moment. Enjoy the recollection of your memories without doing anything. Instead, live the moment without expectation and you will find that the holiday season stress for perfection will fade.
Tips To Find Peace Of Mind
During this holiday season, here are the steps I encourage you to work on to keep yourself as stress-free as possible:
· Refocus your expectations: Take time to reflect on your expectations, considering what is realistic and what is not realistic. For example, we may want a house decorated as we’ve seen in advertisements, but, no matter how hard we try it never looks as it does in the pictures. If you reframe your expectation and perception, you would recognize that you haven’t failed, actually, you created something unique, something that reflects you, not an ad.
· Change your perception: Changing the way we perceive ourselves will change our perception of our world. Therefore, changing our view of this time of the year will change our expectations and so reduce our stress. For example, if you are hosting family, and the reality is that your uncle always makes a fool of himself at these family gatherings, keep your perspective focused on that reality, not on how you wish he would act. Plan for what you can in expectation of your uncle’s shenanigans, for when your uncle acts as he always acts, don’t let it stress you; he is only doing as expected of him to do (at least he’s consistent).
· Learn from your past: It’s important to spend time reflecting on our past, honoring the memories for what they are, and sharing them with current family and friends. Our past has shaped who we are today. Use the lessons of the past to create a present moment of peace of mind. The purpose of the past is not to be recreated in the present, but to be incorporated with the present. Take what was positive for you in the past and use that in the present. What wasn’t positive for you in the past, modify it now in the present for it to be positive. Our past was not perfect; don’t expect the present to be perfect either.
· Simplify your life: Easier said than done, I know. But if you think about it, our material goods, although useful, can be a source of our stress when our focus emphasizes “things”. Living simply means keeping a proper focus, or perspective, on what is truly important in our life. Keep your expectations and perceptions rooted in who you are, not on who you think you should be.
During this holiday season, take the time to enjoy the wonders, joy, and magic of the season. Keep your perspective and expectations reasonable to reduce your holiday stress. Most importantly, focus on what is truly important to you!
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How To Help Others Find Peace Of Mind While Coping With The Holiday Season Blues
“If one were to devise an experimental set of circumstances which would test the integrity of an individual’s mood control, one would invent the year-end holiday season.” Jonathan Himmelhoch (Psychiatrist, Western Psychiatric Institute, and Clinic)
If you are feeling down during the holiday season, there’s no need to worry. There are ways to cope with the holiday blues without having to resort to unhealthy habits. In this article, I’ll give you some helpful tips on how to get through the holiday season and find peace of mind.
Stress Depression and the Holiday Season
The holiday season blues are real, and according to at least one study, about half of us experience the holiday season blues (the survey reached 786 adults, 18 years or older Fall of 2006). But some people can’t find peace of mind so suffer the holiday season blues because they entered the holiday season already feeling sad, depressed, anxious, etc. The seemingly joyous time of the year enhances their depression and anxiety. As a result, many people feel more sad, depressed, anxious during this time than at any other time of the year.
What causes these feelings? Is it something in our genes that makes us susceptible to the holiday season blues? Or is it something we do, like spending too much money on gifts for family and friends? Are there ways to avoid getting into the holiday season blues?
I don’t think there is any other time of the year, which evokes such strong emotions as does this time of the year. For some of us, we are excited, joyous, filled with wonder and anticipation! We visit family and friends, host parties and gatherings, spreading joy everywhere we go! But yet some of us feel quite the opposite this time of the year. I think of those who recently lost a loved one, are suffering from physical or mental health issues, are separated from loved ones, and even estranged from the family. There are those whose past experience of the holidays wasn’t pleasant, and those who feel trapped in life situations.
“It’s the most wonderful time of the year!” While these song lyrics may be accurate for some, they’re not necessarily right for everyone. I’m not writing this to bring down the mood, but what I am saying is that we need to be mindful of people around us who may be suffering while we celebrate. Some of my current clients are dreading these next few weeks, while other clients are looking forward to a new beginning!
Embrace Peace of Mind to Combat Holiday Season Blues
Regardless of how we feel about the holiday season, this time of the year finds many of us feeling the burden for perfection, and so a lack of peace of mind. As joyous as we may be, the expectations for a “Rockwell Christmas” haunt even the best of us.
While we still have our day-to-day tasks to complete, we must also decorate, buy gifts, and attend social functions. These expectations, especially if we feel obligated, can cause stress and anxiety even in those who enjoy the holiday season. Now imagine the stress and anxiety felt by those who are merely trying to cope with life itself, let alone the added expectation of the season.
How To Help Others Find Peace Of Mind While Coping With The Holiday Season Blues
What can we do to help someone who is suffering from finding peace of mind during this holiday season?
· Create awareness within yourself and your children that not everyone feels joyous this time of the year. This awareness is not meant to place a burden on us but as a recognition of the reality of others.
· Create an environment where all people feel open to honestly sharing their feelings. While attending or planning parties and gatherings don’t encourage everyone to participate. Be respectful of those who are having a difficult time participating. Try to plan activities that would allow a person to participate in the degree to which they feel comfortable.
· Be mindful that your expectations of what makes up a holiday celebration may not be the expectations of others. Allow yourself the flexibility to be open to the traditions of others as well as to how others may be feeling. For example, if you are organizing the family dinner, take into account any family members who have had a challenging year. Allow them space or the time to speak, or not speak, if they wish. Be aware that their showing up may have been a difficult task in and of itself.
· If you know someone struggling with a mental illness, or otherwise emotionally struggling, be a supportive friend. Allow time in your holiday schedule to be present to them, even if words aren’t spoken. Never underestimate the positive effect and healing quality of presence. If possible and appropriate, encourage them to join you at small gatherings and surround them with people who have their best interests at heart. Isolation, especially during the holidays, is not healthy.
· Encourage them to do activities focused on taking care of themselves and their emotional health, regardless of the expectations placed upon them by themselves or others. Help them to understand that It doesn’t make you a selfish person when you prioritize yourself, it is actually essential toward your well-being.
· Take time from the busyness of this season to be an active listener to those who wish to share their feelings. Encouraging and allowing others to share how they feel may be the most helpful thing you can do for them. If they are reluctant to share, lovingly help them by letting them know that you will listen without judgment regardless of what they wish to talk about and share.
During this holiday season, as many of us join together with our families and friends, let’s be grateful and joyous in our traditions and fellowship. But let’s not forget those who are emotionally suffering during the holiday season. Being respectful, understanding, and lovingly present is the best holiday gift a person can receive.
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Changing Perspective On The Holiday Season
Changing perspective on the holiday season is so crucial for us in finding happiness and peace. The stress and busyness of the holiday season have me reflecting on the topic of keeping perspective on the holidays. If I change how I think about, or view, the holidays, then how I view and cope with the stress of the holidays will change.
(This article is based on a transcript from my podcast episode posted December 21, 2019)
When I talk about the holiday season, I’m not talking in any particular religious meaning. Regardless of your belief or how you celebrate this time of the year, the fact remains this a very hectic time. In changing my perspective on the holiday season, namely, my expectations will change how I view the season, and so reduce my stress.
Expectations
Many of us have expectations of what this time of the year should be. Families and our traditions place these expectations upon us. So when we’re looking at these expectations it puts a high level of achievement, a high level of making sure that what we do equals previous years’ celebrations.
Expectations on celebrating and honoring one’s traditions is a worthy goal to have as long as it is a realistic goal. When I talk about perspective maybe we need to shift our thoughts and views about some of our traditions in our approach to this season to give it a whole different perspective. I know this time of the year there’s talk about getting away from the commercialization of the season. I agree that as a society, we’ve allowed the holidays to become consumerism focused.
Consumerism
When you think about it, the consumerism of the holidays tends to give us stress! So it begs the question, what is the real meaning of the holiday season? Since there are many different cultures and religious traditions that celebrate this time of the year, let’s examine the purpose of the season in a very large and general picture.
The holiday season was meant to be, from its inception, a time to spend with family, with loved ones, and a time to take stock of what life really means. Given the longer nights of the Winter season, this is a perfect time for us to take stock of our lives.
Yet, as the Winter progresses, the days get a little bit longer as we experience a little bit more daylight each day. This little bit of sunlight each day gives us hope. This sense of hope impacts our perspective and any changes we wish to make about it.
If my perspective on the holiday season is based solely on appearances, decorations, parties, gifts, etc. as the only meaning of this season, then my view, shaped by society and tradition, places such a demand (expectation) on me that my stress will be high. So how do I lower my stress? Change my perspective on the holiday season. To quote the Grinch, “maybe Christmas means a little bit more.”
Perspective Shift
So what is important to you in life? Is it appearances and material goods? Or maybe it’s family and close friends. If I can focus on the importance of love of family and friends, then the rest of the” things” of the season aren’t as important. I’m not saying that we get rid of all consumerism, but what is your priority this time of the year? What in life genuinely makes you happy, peace-filled, and feel loved?
Surrounding oneself with loved ones while celebrating your togetherness is relatively stressing and expectation free. It’s only you being yourself, knowing you’re respected and honored simply for you being you. It can’t get much better than that.
Now imagine a holiday focused on the expectation of pleasing and impressing those same people. The more you believe, the more your stress increases as you think of all that has to now be accomplished and done with perfection. Which scenario do you choose?
Consumerism grows as material goods build upon material goods. You purchase one item, but now you need some of the accessories, and some of those need special connectors and cords. Now you’re buying more and more, and needing to carry with you more and more things. See, all of these things build upon each other so that one material good equates to many more material goods, If we’re looking for a way to find some peace in our lives begin to change your perspective and declutter. I’m not advocating that we get rid of all of our material goods, but to re-examine the products we already possess.
As an example, I turn to one of the persons in history who inspires me; Saint Francis of Assisi. He was a Catholic preacher and monk back in the 1100s and 1200s who gave up everything he owned to live a life of complete poverty and ministry to others.
As Francis’ reputation for caring and compassion spreads throughout the area, other men decide to follow Francis, and they too give up everything they own. Francis and his followers are proud of their accomplishments in ministry due to their freedom in not owning possessions.
On one occasion, it’s documented that some of the Brothers asked Francis if they could purchase an educational book for all of the brothers to use. Francis himself was not against learning, but he uses the opportunity to explain to them the importance of not gathering material goods. Francis replies by asking if we get a book where we going to store that book? We need a place to store the books so that the book stays safe. So we’re going to have to build a building. Yet if we build a structure to put the book in we’re going to have to make sure that when we’re not around, that book remains safe, so we may have to put some locks on that building.
And then once we put the locks on the building, people will get suspicious of what’s in a locked building that we may have to hire some people to keep an eye on that building. Francis’s point being is this one book; this one material object is causing them to build a structure that will need to be secured.
Francis’ other lesson in his response to the Brothers pertains to one’s focus and priorities. If the book were in the guarded building, how focused would the Brothers be on the ministry to others versus on the status and care of the book? The takeaway from the story is not that Francis is anti-education, but that Francis wanted his Brothers to be wholly and entirely focused on serving God without any other care or stress. In other words, a perspective shift on the meaning of material goods.
Place Francis’s story into your modern life. Think of the material goods we have. Is it not true that once we obtain an object that it might mean we accumulate other objects to go along with that object and/or the debt of the object(s) indicating the longer, we may have to work, taking us away from our family. Yet honestly, what’s more, important to us; those goods we’re working for or our family?
The Challenge
My challenge for all of us is to refocus our lives on those things which are meaningful to us. Then examine what our priorities are now. If my priorities are causing me stress and defocusing me from my priorities, then what changes in my life do I need to make to realign my priorities and my life?
So that’s my challenge for us during this holiday season, to change your perspective so that your priorities in life match your actions such that you find hope and enjoy peace this holiday season.
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Coping With Family Stress To Bring Peace To The Holidays
Coping with family stress during the holidays can seem like a given. Many of us anticipate that family will get on our nerves, make us upset, or get us angry. Understanding that stress, especially during the holidays, will happen, then coping with family stress becomes more manageable and doable since we expect to feel and experience that family stress.
Coping with family stress comes with the season. Sure, family stress happens all year. Still, during the holiday season, it amps up, becoming stronger and more widespread amongst families. Family stress is defined as a disturbance in the steady-state of the family system. The disturbance can emerge from the outside, from inside the family, or both simultaneously.
Why does this happen? Why during a time of the year when we try to be cheerful and happy are families more stressed?
I feel that the answer to that question is two-fold. The holiday season itself can cause stress. Families need to make preparations for travel, the arrival of other family members, meal prep, getting gifts, decorating, and meeting the expectations of traditions. There’s a lot of responsibility placed on many people during a short couple of months. But we all know how the family will talk for years to come if just one aspect of the holidays doesn’t go as they wanted or expected. That’s a lot of pressure to place on people.
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The other part of the answer to the question is that families who may spend much of the year physically separated are now coming back together. Children out on their own for the first time, feeling that sense of freedom, are now back in their parent’s house, struggling with being an adult while once again being treated like a child. Or family members who get along well through phone or video chats, find that living under the same roof, even temporarily, is a reminder of why they moved away.
Put these two reasons together, not unlike distant family members coming together, and we have the answer as to why coping with family stress is such an issue this time of the year. Tensions are high to achieve perfection, and family members are moving back, the perfect storm in which to brew stress.
So what can we do about this? Do we resign ourselves to an uncomfortable holiday as we assume stress to be inevitable? Not at all. Actually, the “answer” starts with the formulation of the question itself.
Expectations
If you know there will be family stress during the holiday, base your expectations as such. If you know that one uncle will be drunk once again, or that cousins whom you can’t stand will be at a function, base your expectations as such. If that uncle gets drunk every year, don’t act surprised when he does it yet again. Why would you expect him to act any differently? Enter the holiday season with realistic expectations as to how people will act and plan accordingly. Therefore no surprises or hurt feelings. Actually, if for some reason they act in a healthy way, such as not getting drunk, then you’ll be pleasantly surprised. Keep your expectations realistic. No family is or will ever be perfect.
Feelings
I write and often speak on this topic of feelings and how no one makes us feel any such way. Our nature tends to seek blame for when we don’t like how we are feeling. If I’m feeling happy or joyous, I’ll own that feeling! I’ll tell everyone how “I” feel. But, if I’m angry or sad or disappointed, I need to find the person or situation for which I can blame for those feelings. So if I’m disappointed in how the family gathering is progressing, I’ll be sure to vocalize how uncle so-and-so “made” me feel. Yet, in reality, no one makes us feel anything. People act, we react. But we have a choice in our reaction. If I kept my expectations based on reality, and uncle so-and-so is once again ruining the evening, I can choose to feel what I want since I already prepared myself for his actions. I don’t have to feel disappointed. And if I do feel frustrated, that’s my choice, just as it’s your uncle’s choice to do his actions.
It’s OK
When you’re creating your realistic expectations, remind yourself that it’s OK to feel how you feel. And it’s OK if not every family member agrees with the other members. A family’s bond is not in agreement with everyone, the relationship is in the love and the connections of the members. Yet, since each member of the family is an individual person as well, they may have different thoughts and opinions from others in the family. Remind yourself that it’s OK. Just as each family member has their own views, so too, you have your own opinions and feelings. You don’t have to convince others as to your opinion, nor do you have to justify your feelings. Be yourself, yet understand that as a member of the family, the family itself has importance. As you accept others in the family, accept yourself as a member too.
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