{"id":106120,"date":"2024-11-15T14:02:55","date_gmt":"2024-11-15T14:02:55","guid":{"rendered":"https:\/\/www.stress.org\/?post_type=news&p=106120"},"modified":"2024-11-15T14:02:55","modified_gmt":"2024-11-15T14:02:55","slug":"10-top-tips-for-navigating-holiday-grief-and-stress-in-2024","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/10-top-tips-for-navigating-holiday-grief-and-stress-in-2024\/","title":{"rendered":"10 Top Tips For Navigating Holiday Grief And Stress In 2024"},"content":{"rendered":"

\u2018Tis the season to be jolly! Holidays are supposed to be fun and for many people sacred. But they often turn into stressful, hectic and sad instead of joyous times. The\u00a0American Psychiatric Association<\/a>\u00a0reports that two in five Americans say their mood worsens in winter; 29% say \u201cFalling Back\u201d hurts their mental health. There are steps you can take for navigating holiday grief and stress.<\/p>\n

<\/div>\n

Navigating Holiday Grief<\/h2>\n

Rebecca Feinglos, founder of\u00a0Grieve Leave<\/a>\u00a0and certified grief support specialist, says that navigating grief during the holidays can feel like navigating an emotional minefield. One minute you\u2019re okay, the next you\u2019re tearing up over a familiar ornament or your loved one\u2019s favorite holiday song. Feinglos shared with me her top tips that she calls her \u201cHoliday Grief Survival Guide.\u201d<\/p>\n

<\/div>\n
    \n
  1. Ditch the perfectionism.\u00a0<\/strong>\u201cEmbrace the messy moments. (Your decorations don’t need to look Pinterest-worthy, and store-bought cookies taste just fine).\u201d<\/li>\n
  2. You can say\u00a0no thank you<\/em>. \u201cIt’s okay to skip holiday events or excuse yourself from interactions that don’t feel right. Protecting your emotional energy is self-care, not selfishness.\u201d<\/li>\n
  3. Create flexible plans.\u00a0<\/strong>\u201cBe open to change. It’s okay if today’s plan doesn’t work for tomorrow.\u201d<\/li>\n
  4. Brace yourself for a roller coaster. \u201cYou might laugh, cry or both in the span of five minutes. That’s normal. Give yourself permission to feel it all.\u201d<\/li>\n
  5. Get creative with remembrance. \u201cFind meaningful ways to include your loved one’s memory in your celebrations. Maybe it’s making their famous recipe or watching their favorite holiday movie.\u201d<\/li>\n
  6. Take breaks when you need them. \u201cOverwhelmed at a holiday gathering? It’s okay to step away, even if that means hiding in the bathroom for a few minutes.\u201d<\/li>\n
  7. Let your grief show.\u00a0<\/strong>\u201cYou don’t have to put on a happy face for others. What if you (and others) allowed your grief to be part of the holiday experience?\u201d<\/li>\n
  8. Create new traditions. \u201cIf your old holiday routines feel painful, it’s okay to mix things up. Create new traditions and skip the ones that don’t serve you anymore.\u201d<\/li>\n
  9. No need to explain your grief. \u201cYou don’t owe anyone an explanation for your feelings. If someone doesn’t get it, that’s on them to get curious, not you to own the burden of translating for them.\u201d<\/li>\n
  10. Go easy on yourself. \u201cThere’s no \u2018right\u2019 way to do grief, especially during the holidays. You’re doing the best you can, and that’s enough.\u201d<\/li>\n<\/ol>\n

    Navigating Holiday Stress<\/h2>\n

    Being “always on” also increases stress and compromises our productivity and mental and physical well-being. The toll is cumulative and far reaching and often leads to burnout. During the holiday season, piling on tasks feeds the fire of burnout and heightens the flames of stress unless we intentionally practice mindful productivity.<\/p>\n

    Between shopping for gifts, attending parties and planning family activities, plus an uncertain economic future that is casting a cloud over the holidays, chances are you have little time to relax and enjoy this special time.<\/p>\n

    It\u2019s important to stop and ask how often you miss the joy because of the stress you unwittingly create for yourself. By rethinking what the holidays mean to you and taking a few minutes each day to pamper yourself, the stress of the holidays can melt away. Here are some tips to warm the chill in the air, help you find \u201cme time\u201d and stay true to the meaning of the season.<\/p>\n

      \n
    1. Do it your way. Don\u2019t let the seduction of the holiday season cause you to relinquish your personal power. Avoid the hustle, materialism and commercialization, instead of letting it sweep you off your feet or contaminate the true meaning and enjoyment you get this time of year. You don\u2019t have to get caught up in the \u201cThere\u2019s only X shopping days \u2018til Christmas\u201d syndrome. Celebrate the season in a way that\u2019s meaningful to you\u2014the kind of holiday you want, not the kind merchandisers want you to have.<\/li>\n
    2. Keep it simple. Tradition is part of the holiday season, but just because you\u2019ve always done things a certain way\u2014to excess and in a hurry\u2014doesn\u2019t mean you can\u2019t adapt it to the new normal. This requirement can throw you into a frenzied whirlwind that includes shopping, baking and planning parties\u2014all on top of an already packed everyday schedule. Break or downsize old habits. Take the emphasis off grand gestures and indulge yourself in simple acts of pleasure. Retain the real meaning the beliefs have for you and your loved ones and celebrate the season in a safe and joyous way. When you\u2019re already maxed out, don\u2019t make yourself feel like you must go to every party or buy everyone a gift.<\/li>\n
    3. Be an angel to yourself. If you\u2019re\u00a0the reliable office workhorse<\/a>\u00a0who assumes the responsibilities of coworkers, it\u2019s time to put yourself at the top of your holiday gift list and be the best version of you.\u00a0Self-love<\/a>\u00a0prepares you to have more compassion and give more to others. When you put yourself first, there\u2019s more of you to go around.<\/li>\n
    4. Sustain your exercise regimen. Short walks or\u00a0Microchiller meditations<\/a>\u00a0(three to five minutes) can help you unwind and clear your head. By taking a few moments to relax each day, stress won\u2019t seem as overwhelming, tasks will be more manageable and you and your loved ones can enjoy the true meaning of the\u00a0holidays<\/em>\u00a0not the\u00a0holidaze<\/em>.<\/li>\n
    5. Find intentional moments. If you\u2019ve been endlessly shopping in the crush of crowds, the last thing you want at the end of a long day is more noise and chaos. When loved ones have gone to bed, indulge in a moment in front of the holiday decorations. Reflect on what the season means to you. Create a cozy, private spot where you can relax undisturbed and reflect on the season. Meditate on soothing holiday music, burn scented candles or browse through greeting cards and photos of holidays past.<\/li>\n
    6. Give yourself \u201choliday cushions\u201d (extra time). Cushion your workday with extra time between appointments to soften stress blows. Know where to draw the line so you\u2019re not constantly rushing and you can enjoy the festivities. If you\u2019re feeling pressure from friends or family to get together, buy more gifts or cook more food, be able to say no to stressful demands and make a conscious effort to slow down and take breaks during activities.<\/li>\n
    7. Get ahead of job stress and burnout. Make sure you realize you\u2019ve hit your breaking point long before stress-warning signs set in. Avoid putting yourself under unrealistic deadlines. Spread job tasks over reasonable time frames. Try leaving for your workstation (even if you\u2019re working remotely) 10 or 15 minutes earlier so you won\u2019t start your day in a hurry. Ease into your workday instead of catapulting into it. Unplug at the end of the day and set boundaries to protect your personal and private time.<\/li>\n<\/ol>\n

      As you\u2019re navigating holiday grief and stress, it\u2019s important to balance your time between staying active and having restorative rest. Don\u2019t risk your health or forfeit your self-care routines. You need them during the holidays more than ever. A walk or jog around the block combined with five minutes of meditation both give you a biochemical boost. Activity raises endorphins. Quieting your mind stimulates the part of your brain that dampens the surges of adrenaline and cortisol accompanying stress. This balance will enable you to feel it before you say, \u201cHappy Holidays.\u201d<\/p>\n

       <\/p>\n

      For more information about stress go to stress.org<\/strong><\/a><\/p>\n

      By Bryan Robinson, Ph.D.<\/a>\u00a0 \u00a0 for FORBES<\/a><\/span><\/p>\n

      \n
      Contributor-<\/span>author of Chained to the Desk in a Hybrid World: A Guide to Balance.<\/div>\n<\/div>\n
      <\/div>\n
      Photo by Tara Winstead<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

      \u2018Tis the season to be jolly! Holidays are supposed to be fun and for many people sacred. But they often turn into stressful, hectic and sad instead of joyous times. 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