The holiday season brings joy and family time but also significant stress for many Americans. A 2023 poll by the American Psychological Association found that 9 in 10 U.S. adults say their stress stems from finances, grief, and family conflict. Mental health experts offer practical strategies for managing this seasonal pressure.
Identify Triggers Through Journaling
Therapist Shamm H. Petros, senior director of learning and development at Lion’s Story, recommends writing out a list of uncomfortable subjects before family gatherings. These might include conversations about politics or personal questions like “when are you getting married?” Organize your list and rate items by relevance, then review them before family time starts. This approach helps you identify triggers ahead of time and become more comfortable addressing them.
Understand Your Physical Responses
Once you’ve identified triggers, Petros recommends becoming familiar with your “body map”—knowing how and where certain emotions manifest physically. “If you’re feeling angry, maybe you feel that in your jaw or your fist,” Petros explained. “If you’re feeling anxiety, maybe that’s in your stomach.” Understanding these physical reactions is an important part of stress management.
Use Breathing Techniques
Several breathing techniques can help ground you during stressful moments. Petros highlighted “box breathing,” which involves visualizing a square while inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds. Breath work can help decrease heart rate, lower blood pressure, and relax tense muscles. Finding a technique that fits your style is key to effective stress management.
Prepare Responses and Plan an Exit
Prepare respectful responses to triggering conversations to help redirect them toward more manageable interactions. Practicing these responses in the mirror or with a trusted friend or family member can increase confidence. Petros notes that even if you don’t use them, knowing you have options can be impactful. Finally, have a safe place in mind where you can retreat if stress becomes overwhelming.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://whyy.org/articles/holiday-stress-relief-tips-breathing-journaling/