Deck the Halls, Pass the Prozac

Understanding Holiday-Induced Stress Responses

Holiday cheer? More like holiday fear! A staggering 38% of individuals report feeling increased stress during the festive season, according to the American Psychological Association. If you find yourself dodging family gatherings like they’re landmines, you’re not alone.

Today my sister and I were laughing about needing to tell an adult cousin that you don’t “swipe right” on people you meet a family reunions.   This is the same reunion we were joking about needing to wear kevlar to.   Yes, it is not coincidence that I am a trauma therapist.   

Between the endless to-do lists, awkward and dangerous feeling family dynamics, financial strains, and social obligations, it’s no wonder many feel like they’re stuck in a holiday hamster wheel. The pressure to create picture-perfect moments or an escape plan can morph into a recipe for anxiety rather than joy. That’s where understanding our stress responses comes into play.

The Science of Holiday Stress

Let’s break down what happens when we hit that festive overload. Our brains trigger a fight-or-flight response at the slightest hint of stress. This can lead to physical symptoms like headaches, fatigue, and even digestive issues—because who hasn’t felt queasy after one too many holiday cookies? This is your body saying, ‘Hey, I can’t handle this!’

Does Santa Get Post-Holiday Blues?

Emotional Toll and Recovery

The emotional fallout from the holidays doesn’t just vanish with the last slice of pie. Many experience post-holiday blues or burnout that lingers long after the decorations are packed away. It’s crucial to recognize these feelings as valid and not just part of the season.  It is important to make some time and space to recognize what you are feeling and why.

Holiday recovery isn’t just a buzzword; it’s a necessary process for mental wellness after the festivities.

• I need to impress everyone syndrome: The pressure to host or attend events can feel overwhelming.
• What did I spend? panic: Financial recovery post-holidays often leads to buyer’s remorse.
• Why am I so tired? fatigue: Socializing can drain even the most extroverted souls.

“So what can you do? Well, it starts with recognizing that it’s okay to take a step back. Consider setting boundaries for social engagements or scheduling downtime for yourself—yes, Netflix binging counts! Also, don’t underestimate the power of a good nutrition and sleep; your body will thank you for it as you regain energy after holidays filled with sugar and stress.

Bounce Back After Holidays Strategies

Rejuvenating post-holidays means finding balance again—physically and emotionally. Start with small steps: re-establish sleep patterns that may have been disrupted by late-night festivities, indulge in some light exercise (hello yoga!), and practice mindfulness techniques to manage post-holiday anxiety.

 

Remember: there’s no shame in needing time to recover from holiday fatigue. Think of it as your personal reset button—one that helps you bounce back stronger than ever!

Identifying Symptoms of Holiday Burnout

Did you know that nearly 65% of people experience some form of holiday burnout? Yep, that’s a real statistic from the American Psychological Association. If the thought of unwrapping another fruitcake makes your skin crawl, you might just be in the thick of it.

Let’s get real—holiday burnout isn’t just about feeling tired after a few too many late-night parties. It’s that nagging sense of dread that creeps in when you realize your to-do list is longer than your holiday shopping receipt. You’re not just exhausted; you’re emotionally drained, and that can take a toll on your mental health.

Recognizing the Signs

So how do you know if you’re suffering from holiday burnout? Here are some telltale signs to watch for:

• Constant fatigue: You wake up tired even after sleeping in.
• Irritability: Small annoyances feel magnified—like when Aunt Linda insists on discussing her cat’s diet at dinner.
• Social withdrawal: You start declining invitations because the thought of socializing feels like lifting a car off your chest.
• Overeating or undereating: Stress eating or forgetting to eat altogether can both happen during this chaotic season.
• Anxiety spikes: The mere mention of holiday plans sends you into a tailspin.

If you’re feeling more Grinch than Santa this season, it’s time to pay attention to these symptoms.

The sugar is my personal first clue.  It is the thing I reach for to numb the unpleasant and then I get into the cycle of crash and burn.   So when I want to reach for sugar I ask myself “what is it you really want?”

Physical Manifestations

But wait! There’s more! Holiday burnout can also manifest physically. Think about it—stress doesn’t just hang out in your mind; it throws a party in your body too. Here are some physical symptoms to consider:

• * Headaches: Those pesky tension headaches could be signaling overload.
• * Digestive issues: Ever felt like your stomach is staging a protest after one too many holiday meals? Yep, that’s stress talking.
• * Sleep disturbances: Tossing and turning instead of dreaming about sugarplums? That’s a sign!
• * Weakened immune system: If you’re catching every cold going around, stress might be wearing down your defenses.
• *Inflammation: Swelling in hands, feet, joints : this can be another signal of chronic stress

So what can you do if you find yourself nodding along with these symptoms? First off, don’t panic! It’s all about awareness and taking proactive steps toward recovery. Give yourself permission to take breaks and prioritize self-care—whether that’s indulging in a bubble bath or simply saying no to an extra gathering.

And remember, this isn’t just about surviving the holidays; it’s about thriving afterward. Consider this phase as an opportunity for emotional recovery after holidays filled with chaos and joy alike. Your mental wellness deserves top billing!

Strategies for Emotional Recovery Post-Holiday

If you thought the holiday season was just about eggnog and gift-wrapping, think again. A whopping 80% of people report feeling emotionally drained after the festivities. That’s right, the holiday cheer can often morph into a post-holiday hangover that leaves you questioning your life choices—like why you thought it was a good idea to eat your weight in cookies.

Establishing Healthy Boundaries

First things first: let’s talk boundaries. The holidays can feel like an endless parade of social obligations, and if you’re not careful, you might end up saying yes to every invitation while your mental health takes a backseat. It’s time to reclaim your calendar! This might be one of your new year resolutions.   Start by evaluating which gatherings genuinely bring joy and which feel more like an obligation. Be bold—say no when necessary! Your peace of mind is worth it.  I generally take some time off early in the year to give my nervous system a break and allow a reset.    

Prioritize Self-Care Rituals

Next up: self-care rituals! After weeks of merry-making, it’s crucial to switch gears and focus on your well-being. Think of this as your personal detox—no, not just from sugar (though that’s a solid start). Schedule time for activities that recharge you: whether it’s curling up with a good book, diving into meditation, or indulging in some guilt-free binge-watching. You deserve these moments of bliss!   Maybe you don’t really know what it is that recharges you.  Experiment with getting outside and spending a few minutes with the sun on your face.   What does it feel like afterwards in your body?   

Self-care isn’t selfish; it’s essential for emotional recovery.

Rebooting Your Routine

“Now that you’ve carved out time for yourself, let’s talk about getting back into the groove. Re-establishing routines can be a game-changer in bouncing back after the holidays. Set regular sleep schedules to combat those late-night holiday parties that left you feeling like a zombie during the day. Incorporate light exercise—yoga or even brisk walks can do wonders for both body and mind.   Don’t try to do it all.  Find one thing that you can do daily for 5 mintues and work your way up.   It is about consistency.   Create a night time routine, maybe just spending 5 minutes thinking about what you are grateful for.   After I broke my leg, I daily was grateful that I was able to walk, that the rest of my body was able to support me as I was healing.   It might be the little things, like being able to breathe freely, that we take for granted.

• * Aim for at least 30 minutes of movement each day.
• * Create a wind-down routine before bed to improve sleep quality.
• * Plan meals ahead to avoid impulse eating (yes, even those leftover cookies).

“Mindfulness and Reflection

Connecting with Support Systems

Finally, don’t underestimate the power of connection! Whether it’s reaching out to friends who get it or seeking professional support from someone like me (your friendly neighborhood therapist), sharing your feelings can lighten the load significantly. Remember, you’re not alone in this post-holiday recovery journey.

Afterall, you need someone to laugh with about the inappropriate pick up line that your cousin just used on you.  (Cringe)

 

As we transition into this new year, think of these strategies as tools in your emotional recovery toolbox. They’re here to help you regain focus after holidays filled with chaos while ensuring that when next December rolls around, you’re ready—not wrecked!

Rebalancing Your Routine After the Festivities

If your post-holiday routine feels like a game of whack-a-mole with stress, you’re not alone. The festive season can leave you feeling like a deflated balloon, and getting back into a productive groove can feel nearly impossible. Did you know that around 70% of people struggle to regain focus after the holidays? It’s like trying to swim upstream in a river of holiday leftovers and emotional fatigue.

Recognizing the Need for Balance

Let’s face it: the holiday hangover isn’t just about too much eggnog or regrettable gift exchanges. It’s about that overwhelming sensation of imbalance that takes over when the decorations come down. You may find yourself knee-deep in post-holiday stress management, wondering how to shake off the remnants of festive chaos. Recognizing this need for balance is crucial—it’s your first step toward holiday recovery.

• * Feeling mentally foggy? That’s your brain begging for a reset.
• * Struggling with motivation? It’s time to reignite that spark.
• * Experiencing emotional swings? Your body is craving some TLC.

Steps to Rebalance Your Routine

So how do you bounce back after holidays filled with sugar cookies and social obligations? Start by implementing these actionable steps:

1. * Establish a Sleep Schedule: Aim for consistent bedtimes and wake-up times to restore your natural rhythms. This isn’t just about quantity; it’s about quality too! Consider winding down with calming activities like reading or gentle stretches.
2. * Prioritize Nutrition: After indulging in holiday treats, your body craves wholesome foods. Think of this as your post-holiday detox diet—load up on fruits, veggies, and hydration to give your immune system an extra boost.
3. * Incorporate Movement: Light exercise can work wonders for both physical and mental recovery. Even a brisk walk or some yoga can help shake off that sluggish feeling from all those festive feasts.
4. * Mindfulness Practices: Whether it’s meditation or deep-breathing exercises, incorporating mindfulness into your routine can help stabilize mood and reduce anxiety levels.

Remember: These small changes can lead to significant improvements in how you feel overall!

Finding Joy in Routine Again

Routine might sound boring, but think of it as the backbone of stability during chaotic times. Re-establishing healthy habits will help you regain energy after holidays spent juggling obligations and festivities. Schedule activities that bring you joy—whether it’s cooking new recipes or diving into hobbies you’ve neglected during the hustle and bustle.

 

As we transition into this new year, view these strategies as not just steps but as invitations to rejuvenate post-holidays. Embrace this opportunity for personal growth—because who doesn’t want to start the year feeling fabulous rather than frazzled?

Nutritional Adjustments for Mental Clarity and Energy

Feeling like you need a caffeine IV just to get through the day after the holidays? You’re not alone. Many people find themselves in a post-holiday fog, battling fatigue and brain fog that feels like it’s been brought on by a sugar hangover. But here’s the scoop: what you eat can either help you bounce back or keep you dragging your feet well into the new year.

Revisiting Your Plate

After weeks of indulging in treats that would make even Santa blush, it’s time to hit the reset button on your nutrition. Think of this as your holiday detox, but without the extreme juice cleanses that leave you feeling more grumpy than rejuvenated. Instead, focus on incorporating whole foods that nourish your body and mind.

• Load up on leafy greens: Spinach, kale, and swiss chard are packed with vitamins that support brain health.
• Opt for whole grains: Quinoa, brown rice, and oats provide sustained energy without the crash.
• Incorporate healthy fats: Avocados, nuts, and olive oil can help stabilize mood and improve cognitive function.
• Stay hydrated: Water is your best friend—dehydration can lead to fatigue and mental fog.
• Vitamin C:  Dr. Aimie suggests that we use vitamin C for mental stress, just like we do when we feel we are catching a cold.   
• Electrolytes:  Dr. Aimie also advises us to add electrolytes to support our bodies through our stress response.

Mindful Eating Practices

Mindful eating isn’t just a trendy phrase; it’s a powerful tool for post-holiday recovery. After all those festive feasts where we scarfed down food while juggling conversations, it’s time to slow down. Try savoring each bite—this not only enhances your enjoyment but also helps regulate your appetite.

But how do I do that? I hear you asking! Start by putting away distractions during meals. No phones or TV; just you and your food. Chew slowly and appreciate the flavors, textures, smells—trust me, this will help prevent overeating while allowing you to reconnect with what you’re actually consuming.

Mindful eating can significantly enhance digestion and mental clarity post-holidays.

Snack Smart Strategies

Yes, you may be craving those sugary sweets and it takes time for the detox.   When you get the urge ask yourself; why am I reaching for the sugar?   Is it because I am bored, anxious, hungry, or trying to avoid feeling something.   

Have healthy snacks on hand and at eye level in the fridge.   I put fruits and veggies in easy accessible containers and eye level in my fridge so that it is the first thing I see and in easy reach.   

Reestablishing Sleep Patterns Following Holiday Disruption

If you’ve been tossing and turning like a turkey on Thanksgiving night, you’re not alone. The holiday season can wreak havoc on our sleep patterns, leaving many of us feeling like zombies trying to navigate the post-holiday world. Research shows that nearly 60% of people experience disrupted sleep during the holidays, which is no surprise considering the late-night celebrations and stress-fueled festivities.

Let’s face it: after weeks of holiday parties, endless gift-wrapping marathons, and more sugar than your body can handle, your sleep schedule may resemble a game of Jenga—one wrong move and it all comes crashing down. Reestablishing those precious sleep patterns is crucial for your holiday recovery and overall mental wellness.

Creating a Sleep Sanctuary

First things first: let’s transform your bedroom into a sleep sanctuary. It’s time to ditch the clutter and create an environment that whispers sweet dreams. Here are some actionable steps to get you started:

• Dim the lights an hour before bed—think cozy, not fluorescent.
• Keep the temperature cool; around 65°F is optimal for zzz’s.
• Invest in blackout curtains to block out those pesky streetlights.
• Remove electronic devices from your bedside; sorry, but scrolling through social media can wait!

Establishing a Sleep Routine

Consistency is key! Sounds cliché, but it’s true when it comes to sleep. Set a regular bedtime and wake-up time—even on weekends—to help reset your internal clock. Here are some tips to solidify this routine:

1. * Start winding down an hour before bed with calming activities like reading or gentle stretching.
2. * Avoid caffeine in the afternoon; that last cup of coffee might be sabotaging your beauty rest.
3. * Limit screen time before bed—blue light from devices can trick your brain into thinking it’s still daytime.

Mind Your Mind

Mindfulness practices can significantly reduce feelings of anxiety and help stabilize mood. Incorporating mindfulness techniques into your bedtime routine can work wonders for both sleep quality and mental clarity. Try these methods:

• Practice deep breathing exercises while lying in bed; inhale for four counts, hold for four counts, exhale for six counts.
• Try guided meditation apps designed specifically for sleep—your mind will thank you!
• Keep a gratitude journal by your bedside; reflecting on positive moments helps shift focus away from stress.
• Try the VOO exercise or do some EFT tapping. 

As you embark on this journey to reclaim restful nights, remember that patience is key. It may take some time to reset those disrupted patterns, but with consistency and care, you’ll be well on your way to rejuvenating post-holidays. So grab those cozy pajamas and prepare for sweet dreams!

Financial Recovery from Holiday Spending Stress

If you’re feeling the financial pinch post-holidays, you’re not alone. A staggering 45% of Americans report experiencing buyer’s remorse after the festive season, and that’s not just because Aunt Edna gifted you another sweater that looks like it came from a clearance bin.

Let’s face it: the holiday season can turn even the most budget-savvy individuals into reckless spenders. Between gifts, travel, and that extra round of eggnog at the office party, your bank account might feel like it’s taken a hit harder than your New Year’s resolutions. But fear not! Financial recovery after the holidays doesn’t have to be a daunting task.

Assessing Your Holiday Spending

This is something that is so difficult for many of my clients, looking at their actual spending.  There can be a lot of shame and self judment when we look at this one, so be gentle with yourself, but do it.  Start by taking a deep breath and reviewing your holiday spending habits. Grab that bank statement and prepare for some real talk—this is where we face our financial demons head-on. Categorize your expenses: gifts, travel, food, and entertainment. You might be shocked to discover how much you spent on that ‘one last gift’ or those ‘just one more’ holiday dinners.

• Gifts: Did you really need to buy for everyone in the office?
• Travel: Was flying across the country worth missing out on your couch?
• Food & Drinks: That fancy dinner out? Yeah, it adds up.
• Decorations: Those twinkling lights looked great but at what cost?

Key takeaway: Understanding where your money went is crucial for effective financial recovery.

Creating a Post-Holiday Budget

“Now that you’ve assessed what went wrong (or right), it’s time to create a budget that will help you bounce back financially. Think of this as your personal finance detox—no more impulse buys or late-night online shopping sprees! Start by setting realistic spending limits for each category based on what you learned from your previous holiday spending.

1. * Set limits for each category: Allocate specific amounts for necessities versus discretionary spending.
2. * Prioritize debt repayment: If overspending led to credit card debt, make paying it down a priority.
3. * Plan for next year: Start saving now for next year’s holiday season to avoid financial stress.

“Finding Holiday Stress Relief Strategies

Consider incorporating some holiday stress relief strategies into your routine as part of your financial recovery plan. This could mean finding free or low-cost activities instead of expensive outings or gifts. Host potluck gatherings instead of lavish dinners; they’re less stressful and way more fun!

Regaining Focus After Holidays

Finally, give yourself permission to take things slow as you regain focus after the holidays. It’s okay to feel overwhelmed at first; just remember that small steps lead to big changes over time. Consider setting aside time each week to review and adjust your budget as needed—it’ll help keep those post-holiday blues at bay!

 

Building Resilience Against Future Holiday Stressors

Ever felt like the holidays sneak up on you like a ninja in a Santa suit? One minute you’re enjoying pumpkin spice everything, and the next, you’re knee-deep in tinsel and holiday stress. With nearly 60% of people reporting heightened anxiety during this season, it’s no wonder many of us feel like we need a holiday recovery plan just to survive!

Here’s the deal: building resilience isn’t just about surviving the holidays; it’s about thriving through them. Think of it as your personal armor against the stressors that come with family gatherings and relentless gift shopping. So how do you prepare for battle? Let’s break it down.

Establishing Preemptive Strategies

Prevention is key! Start by setting realistic expectations for yourself. If hosting a holiday dinner feels more like an Olympic event than a joyful gathering, consider scaling back. Perhaps opt for a potluck style where everyone contributes—less pressure on you and more variety on the table!

• Create a budget to manage financial stress—because who needs buyer’s remorse?
• Limit social engagements to those that truly bring joy; your mental health will thank you.
• Practice saying no without guilt; remember, your peace is paramount.

Mindfulness Practices for Holiday Preparedness

The holidays are supposed to be joyful!—a lovely sentiment, but let’s face it: they can also be chaotic. Incorporating mindfulness practices into your daily routine can help keep you grounded amidst the festive frenzy. Think of mindfulness as your mental shield against holiday chaos.

• * Daily meditation: Even five minutes can reset your mind.
• * Journaling: Reflect on what you’re grateful for instead of what stresses you out.
• * Breathing exercises: Deep breaths in between holiday tasks can work wonders.
• *Movement: Even dancing in the kitchen to holiday songs for a few minutes can do wonders!
• *Mindfulness: Indulging your sense of smell with essential oils, taking time to explore touch and textures, savoring the tastes of the season, slow down and take in the sights.

Mindfulness isn’t just a buzzword; it’s your secret weapon against holiday burnout!

What If Things Go South?

Let’s be real—no matter how much planning you do, sometimes chaos reigns supreme. When that happens, having coping strategies at the ready can make all the difference. Think of these as your emergency toolkit for when Uncle Bob starts talking politics over dinner or when that last cookie goes missing.

1. * Take breaks: Step outside for fresh air when things get overwhelming.
2. * Reach out: Connect with supportive friends or family members who understand what you’re going through.
3. * Practice self-compassion: Remind yourself that it’s okay not to have everything perfect; you’re doing your best!

As we gear up for future festive seasons, remember that resilience isn’t built overnight—it takes practice! By implementing these strategies now, you’ll be well-equipped to navigate whatever holiday hurdles come your way. So grab that peppermint mocha, breathe deep, and get ready to enjoy every moment (or at least most of them) next year!

 

You Are Not Alone

If this sounds like your experiences, I think you can see from the statistics above that you are not alone.   

I used to really hate the holidays.  I would always feel stressed and then empty inside afterwards.   Through my own personal therapy work I learned where that came from and found boundaries that work for me and allow me to be present.

Families can be complicated, especially if you grew up in a household where there was abuse and neglect.   Holidays can be hard when people make assumptions that we are going home for the holidays and then we feel pressure to explain or awkward because we don’t.   If we do go home, it can be challenging to get out of the family dynamics we grew up with.   We often blame ourselves for “doing that again” or “allowing” someone to treat us like that again.   Often we are unaware of the patterns and dynamics in our family.   

I just want you to know, you aren’t alone.   This is complicated and hard.   

 

Work With Me

If you are interested in working with me, I just had two spaces open up in my schedule!

I am a somatic trauma and anxiety therapist.  I am trained in IFS for trauma, Somatic Experiencing, and Somatic Psychedelic Facilitation.   I am certified in Compassionate Inquiry, Brainspotting, Traumatic Stress Studies, and Neurofeedback.

I bring a brain, body, mind approach to the work I do.    Together we customize your treatment so that it makes sense to you and also meets your personal goals for therapy.   When therapy is working, you feel more connected to yourself, the world, and others.   You also feel safe to have boundaries and say “no” when needed.

 

I can tell you these modalities changed me in significant ways.   I want that for you, too.

 

So here is to you, your nervous system recovery, and wishes for an authentic and Happy New Year!

www.overcomeanxietytrauma.com Click on the button at the top of the page to schedule your free 15 minute session.