What is stress?
This is a form of anxiety created by a sense of pressure either from external factors, like work or financial issues, or from internal factors such as having high expectations.
At Christmas time there is the pressure of spending money to buy presents or entertain, or maybe social invitations that you feel obliged to attend (but may not want to).
We put pressure on ourselves to enjoy Christmas and New Year. This can mean extra stress too!
How do you feel about the festive season?
It’s important to remember that there are ways to help get through whatever the festive season brings you.
Festive Season Survival Tips
1. Adjust your expectations: Are you trying to create that ‘perfect’ Christmas. Do you feel a pressure to please, or make sure everyone is having a good time? By adjusting your expectations, creating more balanced and realistic ideas of what Christmas can be like, you can reduce the pressure on yourself.
2. Creating lists of things you and others would like to do often helps, and you can then plan and prioritise.
3. Plan some down time for yourself. Being mindful and in the moment can help you connect with the present day and create a sense of calm. Take a moment to notice:
five things that you see,
four things that you can hear,
three things you can feel,
two things you can smell
one thing you can taste.
If you have a go at this, notice how it makes you feel, is there a sense of calm?
4. Breathe! Take a moment to do some slow and calm deep breaths, making sure that your stomach is rising. Have a go at counting while you breath in 1…2…3…4…5… , hold that breath for a moment then count back down while slowly breathing out 5…4…3…2…1. This will help in the moments you may feel overwhelmed.
5. Share your feelings if you are able to, with those around you. Alternatively write or draw your thoughts and feelings down in a Journal.
6. Keep in touch with others. Helping others by volunteering can raise your sense of self- worth and support you at times of loneliness. Make a plan to call friends and family if you are unable to visit. Say “Yes” to invitations. If Covid is keeping you from your loved ones then maybe arrange activities online, make time to talk over the phone, or meet outdoors. Take comfort from those around you.
7. Get outside. Staying active can help raise your mood. Turning your attention to what you can see around you, and by focusing on your breathing, you can remain present in the moment and create a sense of calm in your mind.
8. Asking for help is not failing, it’s a coping strategy. At home you could get others to help out with a job, getting them involved with the preparations. Or reach out to organisations that can be there for you when you need it.
How can CBT help?
Working with a CBT therapist can help get some clarity on the issue, creating small achievable and realistic steps to work towards positive change in both your actions and your thoughts. It can help understand what is causing stress and help you manage it more effectively by learning new coping strategies. If you are experiencing social anxiety, CBT can help you alter the negative thoughts that contribute to your anxiety, decreasing the fear you experience in social situations.
Remember we can work together to discover and address the issues holding you back
Contact me to find out more.
Helplines should you need to reach out for help –
Samaritans
116 123 (freephone) jo@samaritans.org samaritans.org Samaritans are open 24/7 for anyone who needs to talk.
Shout
85258 (text SHOUT) giveusashout.org Confidential 24/7 text service offering support if you are in crisis and need immediate help.
NHS 111 (England)
111 111.nhs.uk Non-emergency medical help and advice for people in England.
Age UK (England)
0800 678 1602 ageuk.org.uk Information and support for older people.
Beat
0808 801 0677 (adult helpline) 0808 801 0711 (youthline) 0808 801 0811 (studentline) beateatingdisorders.org.uk Offers information and advice on eating disorders, and runs a supportive online community. Also provides a directory of support services at HelpFinder.
Cruse Bereavement Care
0808 808 1677 cruse.org.uk Information and support after a bereavement.
National Domestic Abuse Helpline
0808 2000 247 nationaldahelpline.org.uk Free 24-hour helpline for women who have experienced domestic abuse and violence, with all female advisors. Also offers a live chat and can help to find refuge accommodation. Run by the domestic violence charity Refuge.
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