Navigating Your Stress Through The Holidays
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How to Manage Your Stress
By Grace Grant, LPC Intern Supervised by Ashley Rogers LPC-S
Changing Seasons and Their Impact
Summer has finally faded into fall, bringing with it lots of change—not only in the weather, but in our responsibilities and commitments in almost all areas of our lives. Kids are back in school, and business is picking back up from the summer lull. For many, this type of change brings with it a host of emotions; primarily stress. While the summer months fostered rest and relaxation, the autumn months can seem almost overwhelming at times. Striking a balance between your everyday responsibilities and your own self-care is essential; otherwise, stress will build and can become quite harmful.
How Stress Shows Itself
It can be difficult to manage your stress effectively, especially in the midst of holiday chaos. Stress shows up for each of us differently, and we tend to overlook the signs that together suggest we're overwhelmed and struggling. Here are some different indicators of unhealthy stress:
Unexplained or unusual aches and pains
Headaches
Increased irritability
Difficulty falling asleep
Racing mind
GI issues
Changes in eating habits or decreased eating due to lack of time
Getting sick more often than usual (colds etc)
Feeling overwhelmed
Feeling fatigued regardless of sleep
Difficulties in relationships, such as:
Increased tension or arguments
Disconnecting from friends and confidants
Decreased productivity at work
Decreased creativity
There are many reasons why you may be experiencing these symptoms, but if they show up together, it may be time to explore whether stress is the culprit. It's crucial to address unhealthy stress and its symptoms once you recognize them, because if left unchecked, they can wreak havoc on your brain and body. Read this article from the Mayo Clinic to learn more: Chronic Stress & Your Health.
Finding Balance
What should you do once you’ve realized stress may be negatively impacting your body, mind, and relationships? This is where self-care comes in—a buzzy word that essentially means taking care of yourself by engaging in activities that decrease your stress level and promote wellness and health.
Thankfully, there are a multitude of options for self-care. The key is finding what works best for you. It's also important to note that one self-care coping skill may not work for all stressors all the time. Because of this, it's incredibly useful to have a self-care toolbox with a multitude of coping skills that are diverse, realistic, and effective for your needs.
Self-Care Recommendations
Here are some self-care ideas and their benefits to start:
Mindfulness and meditation. Helps you learn to cope with difficult feelings and thoughts. Read Benefits of Meditation from Healthline to learn more, or download these apps: Headspace & Calm.
Take a bath. Epsom salts or essential oils aid in muscle relaxation.
Spend time outside. Being in the sunshine helps change your perspective and can give you a boost of energy.
Journaling. Free-form & non-judgmental writing can be therapeutic.
Get physical. Physical activities release your body's natural "happy hormones.”
Cuddling with pets. Petting or cuddling your pet actually reduces stress (read more about Pets & Stress Reduction).
Watch TV or a movie. Giving yourself permission to take a break can leave you feeling recharged afterwards.
Spending time with loved ones. Connecting with supportive partners, friends, or family can be a powerful antidote to stress.
Check out this PDF for other coping skills to add to your self-care toolbox: 99 Coping Skills.
Having a developed self-care toolbox can help you manage temporary increases in stress as well as eliminate some negative symptoms of stress, but where can you turn when coping skills just aren't enough?
When to Seek Professional Help
It can be hard to know if counseling is right for you, especially when you're already overwhelmed. Here are several situations that indicate counseling may be appropriate:
If you find that you're experiencing stress related symptoms and are struggling to develop an effective self-care toolbox, a counselor can help you better manage your stress, identify roadblocks to stress reduction, and determine what self-care techniques will be most successful given your lifestyle and priorities.
If you've already tried different coping skills and you still haven't experienced any relief, it's possible that your stressors are too much for you to manage on your own. This is not a reflection on your strength or quality of character. We all come across periods in our lives when everything goes awry (hence the phrase "when it rains, it pours"). Talking to a counselor sooner than later can help mitigate the negative consequences of chronic stress by giving you additional support and tools to navigate a tumultuous period.
If you've noticed that your symptoms are getting worse, it's a good time to check in with a counselor. It could be physical issues like difficulty sleeping, pain, or GI problems unrelated to a medical condition, or mental health concerns like depression or anxiety impairing your ability to accomplish everyday tasks and negatively impacting your mood and relationships. Regardless of how your stress impacts you, if it's lasting for long periods of time without relief and causing problems in your life, come see a counselor to receive the support and help you deserve.
We’re Here For You
Getting ahead of stress before it starts negatively impacting you is key, particularly as we're entering into the stressful and busy holiday season. Whether you're still debating if counseling is right for you, or you know it's time to get extra support, reach out to me or one of my colleagues today to find out if you could benefit from counseling, and to learn more about us and our practice.
Phone: 469-334-3184 | Email: grace@grove-counseling.com