Marblehead Counseling Center Offers Holiday Stress-Saving Tips

MARBLEHEAD, MA — With nearly 9 out of 10 of adults saying they feel stress during the holiday season, the Marblehead Counseling Center is offering Patch readers some tips on how to deal with anxiety and other pressures related to the upcoming season of giving.

MCC Chief Clinical Officer Marie Ouellette said the very holiday traditions and celebrations meant to bring us joy can also lead to enormous pressure.

"The figures are staggering," Ouellette said, "with nearly 90 percent of adults saying they feel stress during the holiday season."

Ouellette said that the holiday season can be a challenging time when it comes to emotional overload, physical symptoms, substance abuse issues, and social stress.

"The season can exacerbate our feelings of isolation or loneliness, and of not living up to our own or others' expectations," Ouellette. "Even the simple fact that our routines are disrupted can be difficult."

According to a 2023 American Psychological Association survey, the most common form of holiday anxiety centers on money, either spending too much or not having enough to spend. One-quarter of Americans say they're more stressed this year than last.

Holiday advertising and travel are also stressors, with the fallout from the government shutdown likely adding to this year's issues.

The shutdown has already caused the cancellation of thousands of flights and affected millions of travelers, with airline executives and the Federal Aviation Administration warning that it will take time to reconfigure planes, crews and schedules, even after the government shutdown has ended.

The National Alliance of Mental Illness said 64 percent of people living with mental illness report their conditions worsen around the holidays.

Vulnerable populations can also be at an added risk of holiday anxiety. Members of the LGBQT+ community may feel stress because of a lack of acceptance by family members, religious tensions, a sense of not belonging and having to cope with being "out" or not.

Older American can also suffer from late-life depression, even if undiagnosed, because of lost loved ones and changing financial and lifestyle situations.

Ouellette said much about relieving stress is based in attitudes and taking a healthier approach to holiday expectations.

"Identify your stressors and try to let go of old traditions that don’t work anymore, or, for whatever reasons, don’t work this particular year," Ouellette said. "People change, economic circumstances change, families change. Why can't our holiday traditions change, too?"

Ouellette said that it's good to ask for help, from friends and family, as well as professionals.

The Marblehead Counseling Center is just one local resource for counseling, and it has open daytime slots for those feeling anxiety and depression this season.

"We have these images in our heads — put there by movies and TV shows and advertisers — that tell us what a holiday 'should' be," Ouellette said. "You really can have a fabulous Thanksgiving eating a pizza, sharing it with the people you care about.

"The best way to feel less stressed is to cut ourselves some slack."

10 Stress-busting Tips:

1. Identify your specific holiday worries and concerns, and make a plan beforehand for what to do if things go awry.
2. Take the pressure off yourself. The perfect is the enemy of the good – do what you can and if you can't, let it go, or assign the task to someone else.
3. Smile, make eye contact and engage. If you’re stressed talking about yourself, ask questions. Avoid touchy subjects, like politics or religion.
4. Don't look for relief in alcohol or drugs. They often trigger more anxiety and panic attacks.
5. Eat well. The central nervous system releases adrenaline and cortisol when confronted with a stressor, which affects the digestive tract. Acute stress can kill the appetite - but the release of cortisol can also cause fat and sugar cravings.
6. Practice self care. Take a walk, read a book, do some yoga. Exercise is a great stress reliever. Ask someone to join you. Being active together can be a great way to reconnect.
7. Plan and confirm all details ahead of time, especially regarding travel. Allow ample time at airports, choose travel times when crowds are smaller. AAA suggests downloading your airline’s mobile app in case your flight is cancelled.
8. Prepare for what you will do if you are overwhelmed or your emotions get derailed. Download a meditation tape, book, movie, podcast or music to help you de-stress in the event of a delay or a rocky situation. Pack a few light snacks or gum – chewing helps alleviate stress.
9. Help someone out. According to APA, helping others reduces everyday stress.
10. Get your rest. Sleep allows your mind, body – and emotions – to re-set.