As much as the holiday season is a time of joy and connection, it can also bring a great deal of stress for many people. Amanda Ogdahl, M.S. LPCC, a behavioral health specialist at Perham Health Clinic, explains common sources of holiday stress, associated symptoms, and practical coping strategies to help make the season more enjoyable.

Causes of Holiday Stress

• Pressure to Meet Expectations: Many people feel pressured to create the “perfect” holiday, from decorations to meals and gifts. The desire to create an ideal holiday experience can lead to stress.
• Family Dynamics: Gathering with family can revive unresolved conflicts or tension, adding to holiday stress.
• Financial Burden: Gift-giving, travel, and hosting can be expensive. Financial worries can add a significant layer of stress.
• Loneliness and Grief: Holidays can be particularly challenging for those who have lost loved ones.
• Overwhelming Schedules: Balancing gatherings, school events, shopping, and hosting duties can leave anyone feeling overwhelmed.

Recognizing Symptoms of Holiday Stress

I tell my patients that stress affects people in a variety of ways. Here are some signs to look out for:

• Physical Symptoms: Stress can trigger headaches, muscle tension, fatigue, sleep disturbances, and chest tightness. People don’t realize that digestive problems can be a sign of stress and can really complicate things. I’ve also had patients break out in rashes or hives from stress.
• Emotional and Behavioral Symptoms: Increased irritability, anxiety, and feeling overwhelmed or sad can indicate stress. Stress may also cause people to become less patient and more reactive, which can strain relationships.
• Sleep Issues: Trouble falling or staying asleep worsens other stress symptom, creating a cycle of fatigue and irritability.

Practical Strategies to Manage Holiday Stress

• Focus on Being Present Over Perfection: I tell my patients that the most important thing is to be present and involved. Put the phone down, the dishes can wait, and everything doesn’t have to be perfect. Holidays are for connecting with loved ones.
• Set Financial Limits: Avoid overspending by setting a budget and sticking to it. Going into debt for the holidays leads to even more stress. Rather than focusing on material gifts, consider creating experiences. From my work with kids, I know that they don’t remember the things they got, instead, they remember the fun things they did, who was there, or games that were played.
• Acknowledge Grief and Loss: If you’re grieving, allow yourself to feel those emotions. Sharing memories with family can provide comfort. Don’t hold it in.
• Take Breaks: If gatherings feel overwhelming or you, or the kids, are overstimulated, take a few minutes to step outside for fresh air or find a quiet spot to decompress.
• Practice Mindfulness and Meditation: Using mindfulness techniques or meditation apps can help calm your mind and center you when stress feels overwhelming.
• Limit Overindulgence: Overindulgence in food and alcohol, or sugary foods for kids, can affect mood and energy levels. Try to maintain balance and stay hydrated.
• Prioritize Sleep: Ensure you are resting well by setting aside time for sleep, even if your schedule is busy.
• Support Kids’ Routine: Kids get so excited by the holidays and are going a million miles a minute. If you have children, keeping their schedule as close to normal as possible helps them avoid burnout.

Self-Reflection and Self-Care: Setting Intentions for the Holidays

I like to tell patients to take some time for self-reflection before the holidays start. Ask yourself:

• What do I truly want to experience this holiday season?
• What matters most to me?
• How can I focus on joy and connection, rather than perfection?
• How can I handle unexpected challenges?

Remember, asking for help is okay – allow others to help you when they offer – and accept that things don’t have to be perfect. Engaging fully with family, being mindful, and practicing self-care can help make the holidays a more positive experience.

By being proactive about managing stress, you can cultivate a healthier, happier holiday season. ​​

Happy Holidays!

Amanda Ogdahl, M.S. LPCC

About Perham Health 

Perham Health is a 25-bed Critical Access Hospital with three primary care clinics, a 96-bed nursing home, home health care agency, adult day services, memory care assisted living, and senior housing.  The medical staff consists of 24 physicians, a nurse midwife, 14 advance practice clinicians, and three chiropractors. Visit perhamhealth.org to learn more.