Coping with Anxiety at the Holidays

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Coping with Anxiety at the Holidays

Jim Windell

 

            This is an exciting time of the year. Not only are we gathering with family and friends to celebrate the holidays, but there is plenty of great food, fun parties, the joy of decorating our houses and the exchange of gifts.

           It’s a time of unmitigated laughter and frolic. A time when we are all free of the usual pressures and stress. Right?

           Actually, that’s not true. For some of us, the idea of all this merrymaking with family and friends is a bit much – in fact for many, it brings on overwhelming anxiety.

           According to the National Alliance on Mental Illness, about 40 million people have an anxiety disorder and the National Institute of Mental Health says anxiety disorders are the number one mental health concern in the U.S. Anxiety doesn’t go away during the Christmas, Hanukkah, Kwanzaa and New Year’s holidays.

           “Anxiety happens when you are anticipating a threat or anticipating danger,” says Jill Ehrenreich-May, professor of psychology and pediatrics at the University of Miami College of Arts and Sciences. “With anxiety, because you are conceptualizing what might happen in a given situation, you might worry about it, which is thinking about elements of that possible threat again and again.”

           Ehrenreich-May says this worry can sometimes lead the person to experience sensations of fear, when they may feel their breathing becoming more rapid, restlessness, lightheadedness, or feeling tired. Some people have these sensations when worrying but do not recognize it as anxiety. But it is important to realize symptoms of anxiety so that steps can be taken to mitigate it.

           Some ways to ease the anxiety can be through using logic to re-evaluate the danger or using meditation or mindfulness strategies to be more present in the here and now. Calming the mind is essential so that one can be more logical in coping with worry, according to Ehrenreich-May.

           “With the holiday season, there can be anticipation about interaction with certain people, and the social stress of interacting with these people can be stressful or a hassle,” she says. However, even though the first reaction may be to try to avoid the situation, preparing for it can be helpful.

           “So, what if the uncle can be difficult during dinner?” she said. “You can plan how to handle it. Remind yourself of when or how you might walk away, for example.”

           Ehrenreich-May adds that the many physical preparations for holiday celebrations can also bring on stress and anxiety. But she says that rather than concentrating on the entire task as a whole, breaking it down into smaller pieces helps minimize anxiety.

           “For instance, try to approach the tasks in a way that they don’t feel so overwhelming,” she says. “You may not have to plan an entire trip in advance; rather, just do one small thing, like first booking where you are going to stay when you arrive.”    

           Exercise can also help in dealing with anxiety. Arlette Perry, professor in the Department of Kinesiology and Sport Sciences at the School of Education and Human Development , at the University of Miami, recommends exercise as one of the best ways to reduce anxiety.

           “After the workout, you should feel 100 percent better,” Perry says. “The body releases several beta endorphins, which make you feel more relaxed. During recovery from exercise, there is vasodilation (opening) of the blood vessels, which reduces blood pressure and makes you feel more relaxed.”

           She recommends this type of workout three to five times a week for a total of 150 minutes, which aligns with national recommendations. “A standard workout using 10 exercises averaging a 10-repetition maximum working the lower body, upper body, and abdominal area provide a complete workout,” Perry explains. “These will certainly help to relieve anxiety.”

           To read the full article on which this blog is based, find it with this reference:

 Gutierrez, B. (2024). Holiday Fun: A Trigger for Anxiety? News @theU. Available: //news.miami.edu/stories/2024/12/holiday-fun-a-trigger-for-anxiety.html

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