Tips to Cope with Holiday Stress During COVID

The holiday season is perhaps the most beautiful time of the year. The air gets colder, our hearts get warmer, and joy fills the air each day. This all sounds like a lovely plot to a Hallmark movie – but is it a reality for all people? Many people actually struggle greatly during this holiday season, especially during COVID. Holiday anxiety creeps up into the hearts and minds of people worldwide. Holiday stress can ruin people’s entire winter!

Do you struggle while dealing with holiday stress? If so, this article can help! You are not alone and deserve to adapt to this stress. You should be having a wonderful holiday season – not one full of anxiety!

What Makes People Experience Holiday Stress?

• COVID-19 Stress 

As mentioned before, the holidays are a time for joy and loved ones gathering together. This idea is lovely, but not all people feel this way. Especially since the outbreak of COVID-19 in the world back in late 2019/early 2020, the world seems like it lost some of its sparkle and shine. It can be hard to enjoy your time together with loved ones when you fear the pandemic sweeping the nation. 

Especially with Omicron, the new variant, the fear we all had last winter seems like it’s back in full force. If you deal with anxiety, living in the times of COVID-19 is tough. You may feel like you are never safe or that you always have t have your guard up around others. This constant feeling of COVID fear is exhausting!

The pandemic causes many people to spend the holidays alone, fearing gathering in large groups. The most recent holiday that gained that seemed to cause a surge in cases was Thanksgiving. Many people spend the holidays feeling lonely and sad now – mourning what the past holiday seasons once were.

• Loss of Loved Ones

The holidays can be challenging for people mourning the loss of a loved one. The holidays are a time for people to gather with their family and friends and celebrate their love for one another. If you are experiencing a loss in your family, it can be challenging to find joy in these times. You feel sadness as you look at the place setting or chair that the person used to occupy. People mourn not just people but for pets, as well. Any loss of someone or something you love holds weight and meaning.

Feeling sadness over the loss of a loved one can bring on new anxiety. People start fearing that they will lose other people or examine their own mortality and longevity. Many people feel anxious when speaking about death or loss – this is often referred to as thanatophobia. 

• Family Judgement

It is lovely to have families that care deeply for you and have your best interest at heart. If you are lucky enough to have a family unit like that, cherish this gift. Unfortunately, there are so many people in the world who cannot say the same.

Many people feel anxious over the judgment they receive from their families during the holiday season. People have these fears for numerous reasons. Families can judge your life choices, your career, how much money you make, who you are dating, etc. Sitting around the dinner table can cause stress – it feels like you are sitting there waiting for someone to say an offensive comment or passive remark. No one should have to feel this way when around people who are supposed to love and support them.

• Financial Struggles

The holiday season can stress people out due to their financial status. It can be challenging during this time of the year to experience struggles with money. Some people stress over shopping and buying gifts for others. They worry about not getting the right present or not affording toys for their kids. Other people fear if they can afford to pay their bills and keep the lights/heat on the cold nights. 

• Seeing Old and Familiar Faces

Going home for the holiday can be wonderful when surrounded by people who make you happy! Many times, when you return to your old streets and towns, you run into people who might not make you feel that joyous. There will be people you see that you might have a challenging past with, argued with, stopped being friends with, or had a messy breakup with!

These instances can lead to some pretty awkward moments. You may feel anxiety over running into someone you would rather not see again. You might be forced to see them at certain gatherings or holiday parties. 

• Relationship Issues

The term cuffing season has been coined when referring to the times in the colder months that people seek out relationships. These relationships are usually short-term and end soon after the new year. Besides cuffing season couples, you may know other teams who have been going strong for years. They send out cards with cute photos of them on them during the holidays or wear matching pajamas at the holiday party.

These sweet actions and couples can make you feel sick! Loneliness can spring up around the holiday season. You may start feeling anxiety around this time about finding someone and settling down. Instead of enjoying the process of meeting someone new and dating, it feels like you are on an imaginary timeline that needs to be completed by the time you are a certain age!

Tips to Cope with Holiday Stress during COVID

1. Take Proper COVID-19 Precautions

Even though news of a new variant is stressful and upsetting, you can still find overall peace in your days. One way to do so is by following the CDC guidelines for staying safe in the pandemic. The CDC urges people to get vaccinated, wear masks, and get tested. If you are stressed overseeing your family during the holiday seasons, try keeping the gatherings smaller and getting tested before seeing each other.

If you feel anxious about seeing people, there is nothing wrong with having a quiet holiday at home. Certain perks come with being alone for the holidays. You get to decide what food you eat, what movie you will watch, the dress code (preferably sweats and pajamas), and what activities you will do. Make it fun! Do an activity or hobby that makes you happy, and blast your favorite holiday tunes! Honoring your comfort level and limits is essential always, don’t feel obligated to do anything you don’t want to do!

2. Practice Gratitude and Acceptance for Stress of the Holidays

Practicing gratitude and acceptance can be a great way to cope with the stress of the holidays. Gratitude also helps people feel more positive in life. Gratefulness makes people feel more happiness and help lower depressive emotions. Studies also show that gratitude helps lower stress levels in anxious people.

Gratitude journaling is a great way to practice gratefulness in your life. Simply find somewhere comfortable to write, get a piece of paper or journal, and jot down a list of people or things you are grateful for. You can practice this exercise once or twice a week during the holiday season. These practices will show you reasons to appreciate your life and help you feel grounded in all that you still have. 

You can’t go back in time and stop the pandemic from happening, but you can control your own reaction and emotions during these times. We must accept that this is our current reality. Many people have lost so much due to COVID-19 that it is essential to embrace sadness and disappointment. Once you process your feelings and start healing, it is nice to look at all we still have and focus on appreciating them and not taking anything for granted. Writing a gratitude letter and listing why you understand a loved one can show how valued the people in your life are.

 Read our article here if you want to learn about more ways to practice gratitude.

3. Turn to Mindfulness for Stress of the Holidays

Mindfulness helps many people find peace when their anxiety is heightened. You can practice mindfulness by:

• Participating in a guided mediation
• Doing yoga or stretching 
• Completing a breathing exercise
• Taking part in a guided imagery exercise

When you feel stressed, you may want to run away from your feelings. Through guided imagery methods of relaxation, you can! In the Guided Imagery Exercise by Norelli et al., people can use their imagination to calm down a de-stress. First, find a comfortable place to sit. Next, think of any location you would like! This can be your favorite childhood memory, your happy place, your dream travel spot, or anywhere else! 

This exercise uses your five senses to relax. While using your imagination, really try and put yourself in the scene. For example, 

• Imagine you are at your best friend’s house.
• Pretend that you are looking at your friend as they tell a funny story or share a good memory
• Imagine that you hear the TV playing your favorite album as you sit together.
• You can feel their soft carpet as you both sit on the floor and smell the food you ordered to eat while you watch a movie.
• Finally, you can taste the food and eat dinner next to your best friend.

4. Focusing Your Energy on Those Who Make You Happy

Don’t waste your energy if you have anxiety overseeing unsupportive family or old friends you’ve fallen out on! Read these truths right now along with me:

• There will always be people who are going to judge you. Focus more on what YOU think of yourself – that is most important.
• People who choose not to accept you or understand you are not worth your time. Stop trying to convince people to care about you. The right people won’t need convincing!
• Have faith in yourself and confidence in who you are. You deserve all the self-love and care in the world!

Always remember that there are people out there who want to love you and appreciate all you are! Chosen families are just as real as any other family! As mentioned in our past article about LGBTQ+ social support, many queer people find support from people outside of the families they were born into. When rejected by their family, this support system was there to help lift them and heal.

5. Find Peace Knowing the Holidays Will Pass

At the end of it all, remember that the holidays will pass like anything in life. If you are not enjoying these times, remind yourself that it will be the new year soon! The new year brings about new opportunities for growth, change, development, and new beginnings. 

• One goal for the new year can involve going to therapy! A therapist can help you deal with any anxiety symptoms you face! Our therapists at Mind Connections want to help you deal with daily stress and give you the tools needed to cope healthily. Therapy can also help address other issues you are dealing with like relationship issues, career/goal coaching, self-esteem problems, accepting your sexuality/gender identity, and more. Call now for a FREE 15-minute consolation to learn more!

Content Creator, Victoria Gallo; Reviewed by Dr. June Cao,