The holiday season is here in Chicago! Family gatherings, light festivals, federal holidays, and Friendsgiving are filling social calendars. Lakeview will be hosting the Wrigleyville Christkindlemarket, while the Chicago Symphony Orchestra will play its annual Merry, Merry. While this season is often exciting and joy-filled, it can also bring about feelings of stress and loneliness.

Stress and loneliness are common human experiences, and it is important to address and manage these emotions to maintain mental well-being through the holiday season and beyond.  If you or a loved one is struggling with stress and loneliness (during the holiday season or anytime) consider these strategies for coping:

1. Recognize and Validate Feelings
    
   One of the first steps to support your holiday mental health is to recognize and validate your own, personal feelings! It is crucial to acknowledge your emotions rather than suppress them. Understanding that it is okay to feel sad, anxious, or lonely during this season can help in finding ways to cope or adapt.
2. Set Realistic Expectations and Boundaries
    
   Setting realistic expectations and boundaries is another important aspect of coping with holiday stress. The pressure to meet everyone’s expectations or to have the “perfect” event can be overwhelming. Your holiday party is important, but it doesn’t have to be perfect to be valuable!
    
   It is essential to establish what is manageable for you and to communicate these boundaries clearly to others. Setting boundaries can be hard! But expressing your needs and being consistent with what your personal needs are, it sets the table for others to understand and honor what your personal needs may be. This may involve saying no to certain events or delegating tasks to reduce your stress load.
3. Practice Self-Care and Relaxation Techniques
    
   Engaging in self-care and relaxation techniques is always important, but we can often forget to use these skills during larger family or holiday gatherings. Self-care practices such as regular exercise, adequate sleep, and healthy eating are fundamental.
    
   Additionally, relaxation techniques like deep breathing, meditation, or yoga can help calm the mind and body in those more acute times of need (i.e., the holiday party with that cousin who won’t stop talking about their opposing political beliefs).
    
   Mindfulness and self-compassion are both self-care techniques that can enhance resilience and self-esteem through holiday stress and beyond. Mindfulness involves being present in the moment and observing your thoughts and feelings without judgment.
    
   Self-compassion entails treating yourself with kindness and understanding, especially during difficult times. These practices can reduce negative self-talk and promote emotional well-being. Adding positive activities and strategies to your routine will bring you joy and relaxation that can be integral in managing holiday stress as well as feelings of holiday loneliness.
4. Stay Connected with Loved Ones
    
   Social supports are strong predictors of resilience, increased life satisfaction, and stress reduction. Knowing who your supportive people are during busy social events can be helpful in reducing social anxiety and feeling overwhelmed.
    
   Phone and video calls can also help you to feel more connected and less alone, even during times when you are unable to be at an event or gathering. Reaching out for social support is not only okay, but it is also an encouraged display of strength. Lean on others to support your holiday mental health!
5. Focus on Gratitude to Shift Perspective
    
   Practicing gratitude is a powerful way to shift your perspective during this busy season. Writing or journaling about positive experiences can help foster a more positive mindset. Additionally, expressing appreciation to others can strengthen relationships and create a sense of connection.
    
   By helping others feel more appreciated and less alone, we open the door for them to do the same. Mutually supportive relationships are foundational for feeling part of a strong, supportive community.
6. Plan Ahead and Stay Organized
    
   Planning ahead and staying organized can prevent holiday stress from escalating. Recognize factors that have affected your holiday mental health negatively in the past. Creating a schedule or to-do list can help manage tasks and avoid last-minute rushes.
    
   Have conversations with family or friends ahead of holiday parties or gatherings to set expectations. By organizing your time and responsibilities, you can enjoy the holiday season with less anxiety and more ease.
7. Limit Commitments to Avoid Burnout
    
   Overcommitting to social events can lead to exhaustion, increased stress, and subsequent distress. It’s important to prioritize your mental and physical health by being selective about the activities you participate in. You may feel obligated to say “yes” to every invitation you receive.
    
   Saying no can be difficult, but we all have our limits! This is often easier said than done, unfortunately. If you’re struggling to limit your commitments, consider what drives you to say yes or the barriers to saying no. Sometimes better understanding “the why” behind your actions can open up new patterns of behavior. If you continue to struggle, consider engaging the help of a therapist.
8. Maintain Healthy Habits and Routines
    
   Sticking to regular exercise, sleep, and eating patterns can help keep your body and mind balanced. Disruptions to these routines can exacerbate holiday stress and negatively impact your mood. Consistency in healthy habits provides a stable foundation amidst a busy holiday schedule.
9. Engage in Social Activities or Volunteer
    
   Engaging in social activities or volunteering is a great way to build community and reduce feelings of distress and holiday loneliness. Participating in community events, and working at a community center’s holiday event (i.e., The Center on Halsted’s Thanksgiving meal in Lakeview)  can provide a sense of purpose and connection.
    
   This can not only give you something to do that feels fulfilling but it can also be the start of a new social support network. Capitalize on opportunities to meet new people and contribute to the community! By enhancing feelings of belonging and fulfillment we give ourselves a better sense of purpose, increased self-worth, and more optimism for the future.
10. Accept and Acknowledge Feelings of Holiday Loneliness
     
    Accepting and acknowledging feelings of holiday loneliness is a crucial step in coping. Being curious about your feelings, rather than judgmental, can help in addressing your feelings constructively. Ignoring or pushing feelings doesn’t make them go away! Embracing them as a natural part of the human experience can lead to healthier coping behaviors and a better understanding of what you need or what to ask for.
11. Engage in New or Old Traditions
     
    Whether it’s continuing a cherished annual tradition, or creating a new one, these rituals can offer an increased sense of continuity and connection. Traditions often serve as a reminder of positive past experiences and new traditions create new, meaningful memories and set the stage for future events.

The holiday season in Chicago, with its seasonal artistic events, light shows, gatherings, and celebrations, can be a time of great joy and connection. However, it can also bring feelings of holiday stress and holiday loneliness. Recognizing and validating these emotions is the first step toward managing them.

By setting realistic expectations, practicing self-care, staying connected with loved ones, focusing on gratitude, planning ahead, and maintaining healthy routines, you can navigate this busy season with greater ease and resilience. Remember, it’s okay to feel overwhelmed, and taking proactive steps to manage your holiday stress and holiday loneliness can help you make the most of this festive time.

Need More Help – We’re Here for You!

Therapy can be a valuable resource for addressing holiday stress and holiday loneliness, providing a safe space to explore your emotions and develop coping strategies. At Tandem Psychology, we understand the unique challenges that come with the holiday season and beyond.

Our team of exceptional therapists is here to support you in finding balance and well-being. If you find yourself struggling, consider reaching out for help. Taking the step to seek therapy can lead to profound personal growth and a better quality of life. Contact Tandem Psychology today to start your journey towards improved mental health and a brighter future.

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.