Holiday-Induced Anxiety & Insomnia
Emotional Health During the Holidays
Anxiety and emotional heath around the holidays affects us all. According to a recent poll by the American Psychological Association, 89% of people experience increased stress and feelings of overwhelm during the holiday season. Increased stress can lead to anxiety, depression, physical illness and substance abuse. The National Alliance on Mental Illness reported that 64% of people living with a mental illness felt their condition worsened over the holidays.
What is behind this?
The Burden of Perfectionism
The holiday season, often idealized in media and culture, sets a high bar for perfection, from hosting the perfect event to creating the ideal family gathering. This pursuit of an unattainable ideal can lead to significant psychological stress.
Social Activities and Late-Nights
Social events, a hallmark of the holiday season, may extend late into the night, disrupting regular sleep patterns. The pressure to socialize, coupled with the apprehension of being judged, can exacerbate feelings of stress.
Eating and Physical Discomfort
The festive season is synonymous with indulgence, often leading to overeating and consumption of rich, heavy foods. This can result in physical discomfort, notably gastrointestinal distress, which is a known factor in sleep disruption.
Feelings of Lack of Time
The holiday season brings a barrage of activities – from shopping and baking to attending various events and maintaining appearances - you and your home. The overwhelming nature of these tasks, especially when coupled with regular work and childcare duties, can lead to a significant reduction in sleep time and quality.
10 Tips for a Restful and Calm Holiday Season
1. Acupuncture:
Make time for self-care and holistic healing. Whether it is to help you with sleep, to reduce your anxiety level, or to deal with a nagging headache or back/shoulder stiffness that is keeping you from feeling your best. The very act of scheduling dedicated time where you will serve yourself will change the way you approach caring for others.
2. Be Truthful to Yourself in Time Management:
Be realistic when you set off to complete your to-do list; provide extra buffer time in case things don't always go as planned. Planing will increase the certainty of your actions and reduce your stress.
3. Mindful Eating:
Be conscious of not just what you eat, but how you eat. Before opening the fridge or cupboard, ask yourself: Am I hungry? How am I feeling? Don't just react to your feelings, but pause and choose how you will respond to what you feel is possibly driving how you eat food.
4. Keep Exercising:
Whether it's walking, gardening, going for a jog, visiting the gym or your favorite bodywork studio. Schedule time for improving yoru physical health. Regular exercise reduces stress and will enhance sleep quality.
5. Set Limits on Alcohol and Caffeine:
There is a growing trend to "going dry", to choose alternate non-alcoholic beverages. Regardless of what works best for you, exercise moderation. Both alcohol and caffeine can decrease the quality of your sleep patterns and dampen your emotional health.
6. Techniques to Relax:
Practices like meditation and deep breathing can not only promote better sleep, but also reduce stress and improve focus. All needed at this time of year!
7. Establish a Sleep Routine:
Try to maintain a regular sleep schedule, even during busy times. Also resist the temptation to sleep in and sleep too much.
8. Practice Gratitude
Make it a daily practice to come up with three things that you are thankful for each day. Research has shown that WRITING DOWN what you are grateful for, is even more effective for your mental and emotional health. Reach out to a friend and agree to share your grateful lists each day. Connecting on gratitude opens more possibilities for improving your health.
9. Digital Detox:
Change your Smart Phone to the grayscale setting, and you will quickly discover less stimulation by your phone, and even a drop in a desire to give the phone attention. Limit screen time for at least 1 hour before bed to help your mind unwind.
10. Seek Professional Help:
If sleep disturbance and insomnia persist, or you are still struggling with emotional health, consider consulting a healthcare provider for more support.