The holiday season is often portrayed as a time of joy and celebration, but it creates stress and overwhelm for many people. Psychology Today notes that this stress is exacerbated by seasonal demands such as shopping for gifts, attending parties, and planning family activities. These pressures can lead to feelings of anxiety, sadness, and reminders of difficult times, as many feel overwhelmed by the pressure to meet unrealistic expectations and the discomfort of societal demands.
One effective strategy to manage holiday stress is through Acceptance and Commitment Therapy (ACT), an evidence-based psychotherapy that offers a unique approach to navigating life’s complexities, including the holiday season. According to Psychology Today, ACT is grounded in the belief that true fulfillment comes from living a values-driven life rather than avoiding discomfort. It emphasizes accepting what is out of personal control while committing to actions that enrich our lives and align with our deepest values.
Recognizing efforts to suppress anxiety, stress, or depression is crucial for improving the holiday experience. Psychology Today suggests that accepting painful thoughts or feelings can lead to a more fulfilling holiday. Acknowledging difficult feelings with compassion is important; no one uniquely deserves to feel this way, nor is anyone exempt. By embracing acceptance, staying present, and acting in accordance with values, individuals can experience a Thanksgiving that is both meaningful and transformative.
Mindfulness practices offer another strategy to manage anxiety during the holiday season. Incorporating daily mindfulness techniques, such as diaphragmatic breathing or physical activity, can help navigate the season with a clearer mind and calmer heart. Psychology Today advises that being present in the body and enjoying the senses can enhance the holiday experience. Eating slowly and savoring each bite is a way to enjoy the holiday season fully. Wearing comfortable clothes can help avoid discomfort after eating too much during the festivities.
Catalina Hoffmann, as featured in ¡HOLA!, invites us to reflect on how to better approach our daily tasks during a time of year marked by stress and multiple responsibilities. She places great importance on “sectorizing”, which means organizing time and tasks more effectively. According to Hoffmann, sectorizing consists of dividing activities by days, establishing priorities, and avoiding the accumulation of pending tasks that generate frustration and mental blockage. The objective is to work day by day without judging ourselves for what we do not achieve while being aware of our capabilities and limits.
Hoffmann also proposes a simple daily exercise to keep the brain in top shape. While the article includes an exercise that can be expanded or downloaded on a computer or mobile device, the emphasis is on practical steps to manage stress and enhance cognitive function during the holidays. This approach helps individuals stay focused and reduces the feeling of being overwhelmed by multiple responsibilities.
For leaders and organizations, the holiday season introduces unique challenges. Forbes highlights that distractions and heightened emotions during this period can infiltrate even the best workplaces, impacting productivity and work-life balance. Fatigue is a common cause of reduced performance during the holidays, exacerbated by the piling on of tasks that feeds burnout and heightens stress unless mindful productivity is practiced.
One effective strategy for leaders is to create a micro-sprint by breaking down a larger objective into a smaller, actionable goal achievable by year’s end to generate early momentum for the following year. According to Forbes, this micro goal keeps the team focused, engaged, and aligned, even as they navigate various holiday commitments. Leaders should encourage their teams to stay active, practice self-care, and incorporate rest and recovery strategies to combat burnout.
Year-end reviews often focus solely on professional performance, but personal growth is equally important. Forbes suggests that leaders should encourage a holistic approach by having team members reflect on their wins, lessons, and growth areas—professionally and personally. Addressing team members’ development as whole individuals creates a stronger sense of support. This approach helps team members enter the new year with more decisive clarity and purpose.
The holidays can amplify stress, making it vital for leaders to prioritize their team’s well-being. Offering extra resources such as mental health support, fitness initiatives, or workshops on mitigating stress can be beneficial. Forbes emphasizes that keeping a pulse on the team’s morale and energy levels is essential during this high-stress period. By adjusting workloads or providing support, leaders can help their teams stave off the holiday blues. These strategies avoid the holiday slump while simultaneously building a more connected and resilient culture.
In addition to organizational strategies, individuals can focus on personal values to guide actions and decisions during the holidays. Completing the sentence “The things I value about the holidays are…” can help clarify what is truly important and shape holiday plans accordingly. Psychology Today notes that identifying values to honor during the season can lead to a more meaningful and fulfilling experience.
Challenging oneself to grow, deepen relationships, and practice gratitude during the holiday season can lead to a meaningful and transformative experience. Psychology Today suggests that by releasing attachment to outcomes while committing to valued actions, individuals can find fulfillment even if their efforts are not received as expected. Remembering the love behind actions can bring a sense of fulfillment regardless of external responses.
The holiday season offers plenty of opportunities to practice radical acceptance, which involves accepting reality as it is, even when things aren’t how we wish they would be. Psychology Today explains that understanding “should” statements as just thoughts can create distance from them, allowing for a clearer perspective. By embracing acceptance, staying present, and acting in accordance with values, one can experience genuine growth, connection, and joy during this time rather than viewing it as a series of hurdles to overcome.
In conclusion, managing holiday stress and embracing the season can be achieved through several strategies:
1. Applying Acceptance and Commitment Therapy (ACT) Principles: Focusing on values and acceptance allows individuals to live a more fulfilling life rather than avoiding discomfort.
2. Practicing Mindfulness and Radical Acceptance: Staying present and managing anxiety through mindfulness techniques can enhance the holiday experience.
3. Organizing Tasks Through Sectorizing: As suggested by Catalina Hoffmann, dividing activities by days and establishing priorities helps avoid the accumulation of pending tasks and reduces stress.
4. Leaders Prioritizing Team Well-being: Maintaining momentum by setting achievable goals, offering support, and encouraging a holistic approach can help teams navigate the holiday season effectively.
By implementing these strategies, individuals and organizations can navigate the holiday season with greater ease. Embracing acceptance, focusing on personal values, and adopting practical approaches to manage responsibilities can lead to a holiday experience that is both meaningful and transformative. Despite the challenges, the season offers opportunities for genuine growth, connection, and joy.
