People tend to reduce stress in ways they have learned over the course of time because they turn to what they know. You may take comfort from eating or drinking because it’s familiar, even though it’s not good for your health. But, there are other behaviors you can learn to further relieve stress and its effects that may be both better for you and longer lasting.

Here are some tips to help parents deal with holiday stress and build resilience:

Set expectations. Talk to your kids about expectations for gifts and holiday activities. Be open with them if money is an issue. Depending on a child’s age, parents can use this as an opportunity to teach their kids about the value of money and responsible spending. And be realistic. Take small concrete steps to deal with holiday tasks instead of overwhelming yourself with goals that are too far reaching for a busy time.

Keep things in perspective. Try to consider stressful situations in a broader context and keep a long-term perspective. Avoid blowing events out of proportion. And teach your kids how to keep things in perspective, including what type of and the number of gifts they receive.

Make connections. Good relationships with family and friends are important. So, view the holidays as a time to reconnect with people. Additionally, accepting help and support from those who care about you can help alleviate stress. Even volunteering at a local charity with your kids is a good way to connect with others, assist someone in need and teach your kids about the value of helping others.

Take care of yourself. Pay attention to your own needs and feelings during the holiday season. Engage in activities that you and your family enjoy and find relaxing. Taking care of yourself helps keep your mind and body healthy and primed to deal with stressful situations. Consider cutting back television viewing for kids and instead, get the family out together. It promotes activity and takes kids away from sedentary time and possible influence from advertisements.

Source: The American Psychological Association

Americans list lack of money (61%), the pressures of gift giving (42%), lack of time (34%) and credit card debt (23%) as top causes of holiday stress. Survey results also show that younger Americans are more worried about lack of money (81%) and gift giving (54%) compared to people over the age of 35.

So, how are people dealing with holiday stress? One in five Americans are worried that holiday stress could affect their physical health and 36% say they either eat (22%) or drink alcohol (14%) to cope with holiday stress. Others rely on exercise (45%) and religious and spiritual activities (44%) to relieve stress. And 14% turn to massage and yoga.

In short, people turn to what they know — and ironically, the things that make them feel good right away, like food or drink, can be bad for them in the long run.

If you’re stressed because of the holidays, here are some positive things you can do to deal with holiday stress and build resilience:

Make connections. Good relationships with family and friends are important. So, view the holidays as a time to reconnect with people. And, accept help and support from those who care about you to help alleviate stress.

Set realistic goals. Taking small, concrete steps to deal with holiday tasks instead of overwhelming yourself with goals that are too far-reaching for a busy time.

Keep things in perspective. Try to consider stressful situations in a broader context and keep a long-term perspective. Avoid blowing events out of proportion.

Take decisive actions. Instead of letting holiday stressors get the best of you, make a decision to address the underlying cause of a stressful situation.

Take care of yourself. Pay attention to your own needs and feelings during the holiday season. Engage in activities that you enjoy and find relaxing. Taking care of yourself helps keep your mind and body primed to deal with stressful situations.

Source: The American Psychological Association

How Can You Deal With Continuing Family Problems During The Holidays?

Being realistic is the first step. If you have bad feelings about someone, try and avoid him or her and not make an issue of it but don’t pretend that all is well. This will enable you to feel true to yourself and less stressed out.

Do Financial Pressures Stress People Out to the Point of Ruining the Holiday Spirit?

Knowing your spending limit is also a way to relieve holiday stress. People believe that they have to go out and buy gifts because it’s the holidays, even if they can’t afford to do so. Not only is it stressful to feel that you have to buy everyone an expensive gift, but you’ll be stressed for the rest of the year trying to pay off your bills. You can show love and caring by getting something that you know is meaningful and personal for that person that doesn’t have to cost a lot.

How Do Time Pressures Affect People Around the Holidays?

People shouldn’t have to put their lives on pause or totally rearrange their schedules either because of the holidays. Learn to prioritize the invitations you accept and don’t feel that you have to go to every holiday gathering.

How Does a Person Deal With the Holidays When He or She Has Just Experienced A Recent Tragedy, Death or Romantic Break-up?

If you’re feeling really out of sorts because of any chronic or current stressors, like a death or recent romantic break-up, you may want to avoid some of the festivities because they are so out of sync with how you’re feeling. Try to tell those around you what you really need, since they may not know how to help you, and ask for their understanding if you decline an activity.

How Do You Cope With Kids Who Want Everything For The Holidays and Have No Sense of What Things Cost?

Parents need to tell their children to be realistic. It is OK to say to your child that a certain toy is too expensive. And even Santa Claus has limited funds and has to choose what to give because he has a very long list. You can also tell your children that Mom and Dad and Santa Claus will try to choose the most suitable present for the child. Children have to learn that their wish is not someone’s command and to curb their desires for instant gratification.

What Are Some Good Coping Strategies?

Take stock of your expectations and make sure they’re realistic. Don’t expect more of this time of year than of any other. Take a break from holiday music and television specials if you find that they’re turning you into “Scrooge.”

Most people dread the holidays because their inner experience is so different from what is being hyped. You should trust your own instincts and don’t try to be what you’re not. Keep up your normal routine and know that this day will pass too.

If, however, you are unable to shake what you think are “holiday blues” your feelings may not be about the holidays, but about other things in your life. If you need help in sorting out or dealing with this issue, a psychologist is a person with the training to help you do so. Call 1-800-964-2000 to get information about referrals.

Source: The American Psychological Association – Thanks to Dorothy Cantor, Psy.D., a private practitioner in Westfield, N.J., and a former president of the American Psychological Association.

The holidays can be a stressful time for many people due to the intensified focus on family, work and money, but this added stress is felt more by women. In a recent survey on holiday stress, the American Psychological Association (APA) found that women are more likely than men to report heightened stress levels during the holiday season, and that they’re less likely to take time to relax or manage that stress in healthy ways.

Research shows that stress, and the unhealthy behaviors people use to manage it, contribute to some of our country’s biggest health problems such as obesity, heart disease and diabetes. So it’s imperative that people take steps to address issues like holiday stress in healthier ways. According to psychologist and APA Executive Director for Professional Practice Dr. Russ Newman, people who manage stress by engaging in unhealthy behaviors such as overeating, drinking and smoking are likely to have their physical health negatively affected over time, as opposed to people with a healthy lifestyle.

“My advice is to pay attention to what causes stress and to find healthy ways to manage it,” says Newman. “Everyone responds to their stress in some way. The key is handling stress in a manner that doesn’t make things worse.”

APA recommends these tips to help deal with holiday stressors and build resilience:

Define holiday stress — How do you experience stress? Does that experience change during the holidays? Different people experience stress differently. How do you know when you are stressed?

Identify holiday stressors — What holiday events or situations trigger stressful feelings? Are they related to work, home, relationships or something else?

Recognize how you deal with stress — Determine if you are relying on unhealthy behaviors like smoking or eating to manage stress. Is this a behavior you rely on year-round, or is it specific to holiday stress?

Change one behavior at a time — Unhealthy behaviors develop over the course of time. Replacing unhealthy behaviors with healthy ones requires time. Start small and focus on changing one behavior.

Take care of yourself — Taking care of yourself during the holiday season helps to keep your mind and body primed to deal with stress. Pay attention to your own needs and feelings. Engage in holiday activities that you enjoy and find relaxing. Exercise regularly. Eat healthy. Make sure you get enough rest and sleep.

Ask for support — Accepting help from those who care about you and will listen to you strengthens your resilience and ability to manage stress. Use the holidays as a time to reconnect with friends and family and strengthen your support network. If you feel overwhelmed by stress, then consider seeking professional help. Psychologists are uniquely trained to understand the connection between the mind and body. They can offer strategies to help you manage stress, change unhealthy behaviors and address emotional issues.

Source: The American Psychological Association