anxiety Archives - Humanist Beauty

The holidays can be a time to take a breath, recharge, and reflect on the past twelve months. Ironically, though, the season can be the exact opposite for many people. According to a Healthline survey, 44% of people say that they are stressed during the holidays, with more than 18% reporting that they’re “very stressed.”1 Thankfully, there are ways to ease your stress through the holiday season. In this blog, we’ll explore how and why stress peaks during the holidays and some mindful ways you can reduce stress to be able to enjoy the season with calm and joy.

Exploring Holiday Stress

The American Psychological Association found that more people in the United States find their stress increases rather than decreases during the holiday season for a variety of reasons. Lack of money for gifts, lack of time to shop and cook, and the overwhelming commercialism and hype of the holiday season can all increase the amount of stress felt during the holidays.2

According to a recent survey of 2,000 adults that set out to explore stress and the holiday season, 77% of respondents said they have a hard time relaxing during the holidays and usually end up feeling more stressed and worn down than ever. 56% said that the extra financial strain brought on by the holidays is their biggest source of anxiety.3

Others frequently mentioned that finding gifts for everyone (48%), stressful family events (35%), and putting up decorations (29%) led to their anxiety. All in all, 88% of respondents believe the holidays are the most stressful time of the year with 84% saying excessive feelings of stress start as early as November.4

Two in five respondents say they would rather stand in line at the DMV than deal with holiday stress. Similarly, one in five would rather sit beside a crying child on a long plane ride. Unfortunately, that stress makes it very difficult for many Americans to enjoy the holidays (49%); so much so that a third of respondents said they just don’t find happiness in the holidays anymore.5

Pictured: Holiday stress statistics Source: SWNS Digital

Symptoms of Holiday Stress

For many individuals, the most common symptom of holiday stress is a persistent feeling of sadness that begins during or before the season. This recurring feeling may vary in duration and intensity with some feeling down periodically, but many claim they get small boosts of upbeat emotions throughout the season.

More signs of holiday stress may include:

Depressed or irritable mood
Changes in appetite or weight
Feeling tense, worried, or anxious
Difficulty concentrating
Changes in sleep patterns
Feelings of worthlessness or guilt
Feeling more tired than usual

Holiday Stress vs. Seasonal Affective Disorder (SAD)

Feeling stressed or upset during the holidays can also be a sign of seasonal affective disorder (SAD). SAD is a form of depressive disorder that occurs in seasonal patterns during certain months of the year. Holiday depression and SAD can be difficult to distinguish from one another, but the duration and severity of the symptoms are usually the clues.

Pictured: Holiday depression vs. SAD source: Very Well Mind

If the holiday season passes and you’re still feeling depressed or anxious, talk to your doctor or a mental health professional to determine if what you are experiencing is a more significant mood disorder. Your doctor can assess your symptoms and determine a treatment that’s right for you.

Mindful Tips to Beat Holiday Stress

It’s absolutely possible to not only survive the holiday season but to even thrive and connect to your particular observance in a deeper and more profound way. Here are some of the most common stressors that present themselves this time of the year, along with mindful antidotes to help you enjoy the season:

Overwhelming Time Demands

Around the holidays, your schedule most likely fills up quickly with work and personal get-togethers. These back-to-back parties can often feel overwhelming as you try to juggle them with all of your other commitments. Additionally, you may feel pressed for time as you try to plan a holiday experience your family and friends will love. After all, a lot goes into a party.

Antidote: Treat yourself. You don’t have to say yes to everything. In reality, giving and giving without stopping is not an altruistic notion. Becoming aware of when you need to refuel allows time to re-energize and re-center. Self-care matters; you can treat yourself to a simple bath and a night of delicious takeout to let the holiday stress fade away.

Expectations of Holiday Perfection

While it’s nice to take the time to create an aesthetically pleasing holiday experience, it’s easy to get caught up in a trap of perfection. Not only does this mindset make the holidays less joyful, but it also can set you up to experience disappointment. It’s important to remember that nothing is perfect; coming to this realization, along with finding your way to deal with it, can determine your well-being.

Antidote: Reflect on the meaning of the holidays. It’s easy to get caught up in the commercial version of what the holiday season means in modern times, but taking the time to reflect on what matters, whether it be tradition, spirituality, or religion, can help you keep your perspective as the year draws to a close.

Holiday Loneliness

The pressure to please the people you love with gifts during the holiday season is ever-present. Instead of a joyful endeavor, gift-giving can easily become a chore causing many to feel down if they don’t receive something equally meaningful. Additionally, pressure can also manifest as you long to spend the holidays with those you love, creating feelings of loneliness.

Antidote: Donate your time to help those less fortunate. The holidays are a great time to practice the art of compassion and to think of others’ needs ahead of your own. You can use the time to give to and establish meaningful connections with those who may not have as much as you. Giving doesn’t necessarily have to be a physical or monetary gift; it can come in many forms like spending quality time or even a heartfelt message saying ‘I’m thinking of you.’

Stress and Family Anxiety

Family stress shows up in many ways. While there might be real difficulties surrounding the interpersonal dynamics of your family, it’s easy to get caught up in fuelling the fire rather than abating it. Most of the stress and anxiety around family is often anticipatory and based on not-so-pleasant past experiences, combined with the upcoming mix of different personalities.

Antidote: Engage in gratitude. Take the time to step back and regard all that you have. Gratitude goes a long way when it comes to overall wellness, so, while in the midst of the holiday season tumult, try to re-center by consciously being grateful for the multiple aspects of this season, along with the loved ones that you’re blessed with.

Destress With The Humanist Beauty Herban Wisdom® Facial Oil

With the holidays coming up, a lot of us are feeling more stress and sensitivity, and of course, the emotions we feel have a way of showing up on our skin. That’s why we handcrafted the Herban Wisdom® Facial Oil to feel like a soothing sanctuary for weary, worried, vulnerable skin. Just a few drops incorporated into your self-caring ritual helps visibly recharge skin to appear calm and balanced. Here’s to feeling better and holiday cheer!

How do you practice mindfulness during the holidays? Let us know in the comments.

References:

https://www.healthline.com/health-news/what-stresses-us-most-at-the-holidays-113015#2 [1]

https://www.apa.org/news/press/releases/2006/12/holiday-stress.pdf [2]

https://studyfinds.org/jingle-bell-crock-88-of-americans-feel-the-holiday-season-is-most-stressful-time-of-year/ [3][4][5]

Everyone experiences anxiety at some point in their life. It’s a normal human reaction to any circumstance that seems scary or out of our control. Stress is 100% natural; sometimes, it can even serve a purpose, such as pushing you to finish an assignment or prepare for a daunting performance. But many people fail to understand just how intricate an anxiety disorder can be.

It’s important to acknowledge that an anxiety disorder and everyday anxiety are not the same. Worry that sprouts up out of nowhere and causes you to cancel that job interview you’ve been dreading or decide against going to the grocery store because you might have to talk to people is an anxiety disorder. However, fleeting stress is associated with the type of anxiety that everyone deals with. The line between the two is fine, but still very prominent.

Living life in the company of an anxiety disorder is no easy feat. It’s waking up early because your mind simply can’t stand to be at ease any longer. It’s going through the everyday motions, but feeling a constant fear that you could get in trouble or mess up at any time. And, most importantly, it’s sensing that your life and your mind aren’t yours anymore.

Anxiety disorders aren’t black and white, and they aren’t “just in your head.” Anxiety disorders are as unique as snowflakes, and they present themselves physically as well as mentally. Educating others and knowing the facts about anxiety disorders can save the sufferers a ton of unwanted stress, so here’s the inside scoop:

Anxiety Disorders Present Themselves Differently to Everyone

Anxiety, triggers, and coping mechanisms, oh my!

Just like Dorothy realized in the whimsical city of Oz, we are all dealing with our own issues. And each of our problems is insanely different, but knowing that everyone deserves to be understood is the true key to the universe.

Triggers

Anxiety triggers can range from a thought as small as an atom to an emotion that seems to sweep through all of Earth. According to Calm Clinic, loss of coping, listening to the news, lack of goal setting, and having too much time to think are the most common triggers for those dealing with an anxiety disorder.

Triggers can also stem from past experiences. For example, if you grew up believing that snacking at night led to health problems down the road then you would most likely feel your cheeks warming in worry at the thought of having a small bite of a brownie at 9 PM. Or if you grew up with parents that were barely home, you might have a fear of people leaving.

Triggers range from person to person. But by using the power of your body, you can ultimately beat any trigger that comes your way.

Here are a few ways to overcome your triggers:

Grab a yoga mat and learn some new poses to combat your anxiety.
You know that trail you’ve been dying to hike? Go do it!
Dancing the worry away is always a great option.
Running normalizes your heart rate and breathing pattern, which we all need during those pesky anxiety attacks.

Coping Mechanisms

Coping mechanisms are our body’s form of defense. They act as a shield to protect those with anxiety disorders from problems and issues that are constantly knocking at their doors.

Unfortunately, our minds have been tainted with stereotypes of anxiety disorders from television shows and movies. We’ve all seen characters binge on ice cream and drink a little too much to deal with their triggers. But the reality is that, once again, we are all so vastly different that it’s futile to put everyone’s coping mechanisms into a tightly wrapped box.

While it’s impossible to pinpoint every coping mechanism, Very Well Mind mentions that the most commonly used mechanisms by those suffering from an anxiety disorder are denial, repression, rationalization, intellectualization, projection, sublimation, and displacement.

On the flip side, coping mechanisms can often protect your ego, which is great. But they can also be overused. In this situation, you must seek out answers from a mental health physician.

However, there are healthy coping mechanisms out there, and they can help you get out of any tough spot.

Let’s dive into some healthy coping mechanisms:

Meditation can help bring the focus back to your mind and body.
Weighing the pros and cons can be a helpful way to dissect the problem. Plus, who doesn’t love a good list?
Be proactive and learn a new skill.
Talk to your friends and family or start a journal.

Both Mentally and Physically, Anxiety Disorders are Draining

Living with an anxiety disorder feels like going to battle every day of the week. Minutes from your day fly by while your triggers dance around them like arrows ready to attack. It’s a constant cycle that drones on and on.

Most people believe that anxiety disorders reside in your mind and thoughts only. But anxiety disorders present themselves physically, as well.

A few mental signs of an anxiety disorder are:

Not being able to concentrate
Feeling a constant sense of dread
Irrationality
Expecting the worst outcome in any situation

Here are some physical symptoms caused by an anxiety disorder:

Dizziness
Trembling
Insomnia
Sharp chest pain when breathing
Difficulties getting deep breaths
Twitches
Sweating
Pounding heart

Essentially, anxiety disorders awaken your body’s natural flight-or-fight response, which can be a bit of a nuisance when it happens daily. Normally, this response would only pop in to fend off a threat or escape a dangerous situation. But with an anxiety disorder, you’re in a constant state of worry and stress, which is a dangerous threat. So your body does what it needs to do by triggering and unleashing a multitude of physical symptoms.

It’s important to know that there is a light at the end of the tunnel. These symptoms can be extremely scary, but by seeking professional help, you can rid your body of the physical signs of anxiety. And along with that, the mental symptoms will dwindle away, too.

But in the meantime, try deep breathing exercises when those vexing symptoms make their presence known. Other unique and natural remedies can also ease the mental and physical symptoms of an anxiety disorder, such as a sound bath.

Knowledge and Understanding is Power

Anxiety disorders are way more complex than most people give them credit for. They are a powerhouse of symptoms that can cause so much distress and sickness in a person. But knowing, accepting, and understanding the truth behind an anxiety disorder is the one way to bring awareness to this serious illness.

Let’s leave the anxiety disorder stereotypes at the door and kick off our shoes to the fact that we are all different and unique. And no one will ever fit into the mold that society wants us to melt into.

Tag: anxiety

Managing Stress During The Holiday Season