Holiday Triggers for Young Adults: How to Deal With Holiday Stress

Most of us experience excess stress during the holiday season, which is usually a whirlwind of gift shopping and wrapping, decorating and celebrating with family, friends and colleagues. While all these activities are supposed to be enjoyable, they can also start to feel exhausting as the season progresses. What are some productive ways you can deal with holiday stress this year?

1. Don’t Overspend

Many people spend too much money during the holidays – even young adults. If you’re trying to stay within your budget and save money for expenses like rent, car payments and college tuition, it doesn’t make sense to go overboard on pricey presents and fancy foods.

Instead of buying gifts for everyone on your list, spare yourself the stress of holiday overspending. Think about alternatives that can show friends and loved ones how much you care without breaking the bank. If you’ve always been crafty, you might make handmade gifts like knitted scarves. Or, consider creating “coupons” your recipients can exchange for services like helping them wash their car or clean their house.

2. Learn to Say No

Overcommitment is another factor that contributes to holiday stress. If you’re the type of person who always says yes to everything, even when you already have far too much on your plate, you can easily find yourself overwhelmed during the holidays. Embrace the power of setting healthy boundaries and learning to say no politely. There’s no reason to feel guilty about telling someone, “I’m sorry, I can’t do that because I’m too busy.”

3. Combat Seasonal Affective Disorder

Another “silent stressor” that can detract from the joy of the holidays is seasonal affective disorder, or SAD. The transition from fall to winter leads to shorter days and colder weather. Many of us spend more time indoors, which leads to a form of depression. If you often feel fatigued and less enthusiastic about life in the winter, you may suffer from SAD.

When this mood disorder coincides with the holidays, it can make you irritable and cause you to savor special occasions less. Many people find relief from SAD with daily, at-home light therapy. When the weather permits, you can also take walks outside. Exercise and exposure to sunlight can help reduce SAD symptoms.

4. Make Time to Breathe

If you feel overwhelmed, you might be surprised how much better you feel after you spend a little bit on deep breathing exercises. You don’t necessarily have to do a full meditation – even pausing for a few minutes can be beneficial. With each inhale, picture yourself breathing in love, and with each exhale, consciously let go of anxiety.

A Happier, Healthier Holiday Season

If you have a problematic relationship with alcohol or drugs, there’s hope for a brighter future. With young adult addiction treatment, you can learn to break the cycle of addiction and replace unhealthy coping mechanisms with ones that contribute to your well-being. We invite you to contact us at Hope Academy to learn more about our services.

How to Handle Holiday Relapse Triggers

Relapse triggers are seemingly everywhere this season – and, of course, what’s high risk for you might be low risk for someone else, depending on your stage of recovery. There are a few known holiday triggers, however, that you’ll likely want to prepare for. 

Take a look at our list below and then add your own personal triggers to ensure that you can enjoy the festivities and stay sober. 

• Hunger: Low blood sugar can make anyone feel anxious or irritable – and, in turn, this can lower your ability to fend off cravings or temptations.
• What to do: Try to eat six small nutritious meals per day, or snack every three hours. A combo that includes healthy carbs and low-fat protein will keep you satisfied longer. Some examples: Red and green bell pepper strips with hummus, grapes with low-fat string cheese, or a celery stalk with a dollop of peanut butter. 

• Stress: Unrealistic expectations, mounting to-do lists, lack of sleep, family overload and overpacked schedules this holiday can all lead to stress.
• What to do: Make relaxation a daily priority, whether you simply take a few minutes to meditate, enjoy a favorite pastime or meet up with a friend each day for a morning walk. 

• Family: If you’re able to go home for the holidays, you’ll likely encounter some unexpected questions and/or comments from a relative or two. 
• What to do: Do your best to prepare by creating a script for yourself. Consider talking to your addiction counselor or recovery peers for some ideas. 

• Loneliness: Whether you’re unable to go home or are missing old friends who are no longer in your life, the holidays can bring upon loneliness for many individuals in recovery.  
• What to do: Don’t isolate yourself. Find out what holiday events are taking place in rehab, attend a few extra meetings or support groups to stay on track, or line up a few close friends and families to celebrate with you this year.

• Lack of sleep: A good night’s sleep is essential for coping with stress – and, yet, stress can make shut-eye nearly impossible. 
• What to do: To keep your mind from racing before bed, relax with a book or calming bedtime ritual (meditation or yoga, for instance). Jotting down a to-do list before you head to bead is also a great way to clear your mind so you have an easier time falling (and staying) asleep. 

Addiction Aftercare & Support for Young Adults

Upon returning home, it is all-too-easy for clients to gravitate to former patterns, dangerous environmental triggers, and toxic relationships. At Hope Academy, we create a supportive transition between treatment completion and the return home, so clients have the best chance at sustained sobriety. To learn more, call today: 866-930-4673.