Managing Holiday Stress: Making Peace with Chaos and Being Joyful | Sponsored: Molly Kimball

The holidays bring joy, connection and celebration. But it can also come with a number of familiar challenges: time constraints and financial pressures, as well as potentially complex family dynamics. It’s not uncommon to experience a mix of emotions, from excitement and connection to fear and loneliness.

Lauren Khalil, LOTR, CHC, RYT, an occupational therapist and health coach with Ochsner Health’s Office of Professional Wellbeing, recommends making room for it all. “The anticipation of the holidays almost creates emotions big and small. It’s important to make space for the ‘and’ – so we can feel stressed and happy, sad and excited, alone and connected,” says Khalil.

Vice Chairman of Psychiatry at Ochsner Health, David Galarneau, MD, shares similar insights from his extensive experience as an addiction specialist and emphasizes the importance of recognizing how additional pressures – including common holiday stressors – impact our mental health and our Can disrupt wellness routines.

Recognize and validate emotions

It is crucial to understand and validate what triggers our stress. Dr. Galarneau suggests a proactive approach. “Reflect on past holidays to identify situations that took you off course. Was it a specific conversation, a financial concern, or perhaps a specific family gathering? Recognizing these triggers enables us to prepare reactions or avoid these stressors altogether,” explains Dr. Galarneau.

For Khalil, emotional validation is an important step in managing stress. “We have to feel first. Once we become aware of and acknowledge these feelings, we have the opportunity to take care of them—whether that’s staying away from social media, declining holiday invitations, or simply taking the time to stretch and strengthen our bodies move,” says Khalil.

Dealing with holiday stressors

The holidays can increase our vulnerability and lead to what Dr. Galarneau calls “gaps in our armor.” These vulnerabilities in our emotional resilience make us vulnerable to old, unhealthy habits—even ones we think we have under control. “Identifying these vulnerabilities allows us to strengthen our defenses,” he explains. “Be aware of your limitations and don’t be afraid to set boundaries where necessary.”

Strategic enjoyment

Both experts advocate strategic enjoyment and self-care. Dr. Galarneau suggests choosing indulgences wisely to deal with feelings of deprivation that can lead to overindulgence. “Enjoy the treats that really bring you joy and skip the ones that don’t,” he advises.

Khalil encourages practicing kindness and self-compassion. “Set your expectations for how you ‘should’ feel this holiday season and meet yourself where you are,” says Khalil. “By combining mindfulness with action and showing ourselves kindness rather than judgment, we can take care of ourselves first.”

Adhere to routines

Because our daily routines are a key element of our well-being, maintaining our usual habits and patterns is one of the most effective strategies for managing holiday stress. Whether it’s continuing your morning run or walk, reading a daily devotional, or making sure you get enough sleep each night, these routines are essential for maintaining balance in the chaos.

Mindfulness and gratitude

Slowing down and practicing mindfulness and gratitude can significantly reduce stress. “Give yourself what you need this holiday season. Validate your feelings and then take thoughtful self-care measures,” suggests Khalil.

Simple exercises like writing down things you are grateful for or meditating can increase your well-being and peace.

This holiday season, let’s manage stress by understanding our triggers, maintaining healthy routines, and choosing mindfulness over chaos. By prioritizing wellness, we can not only survive the holidays, but also truly enjoy them—and find peace and joy amidst the chaos.

Strategies for a quieter vacation

As we move through the holidays, here are a few tips to help you start practicing now.

• Identify stressors in advance: Know what typically stresses you out and plan how you will deal with those situations.
• Communicate Boundaries: Don’t hesitate to communicate your needs and boundaries to family and friends.
• Choose healthy coping strategies: Choose activities that promote your well-being rather than quick fixes.
• Stick to your routine: Stick to regular exercise, meals, and sleep schedules as much as possible.
• Practice mindful eating: Pay attention to your food choices, savor every bite, and stop when you’re full.
• Practice gratitude: Think about what you are grateful for every day to develop a positive attitude.

Molly Kimball, RD, CSSD, is a registered dietitian at Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast FUELED Wellness + Nutrition and follow @MollykimballRD and @EatFitOchsner on social media.