SACRAMENTO COUNTY, Calif. — The holidays can be joyous, yet overwhelming.
A new poll by the American Psychological Association (APA) shows about nine in 10 people are stressed this time of year. More than 2,000 adults ages 18 and older participated in the national survey in November.
The poll found that most people are concerned about finances, like spending too much or not having enough money to spend during the holidays. People are also stressed about finding the right gifts and missing loved ones.
Other common reported sources of holiday stress included having too much to do, feeling pressure to make the holidays special, food or alcohol related issues, not being able to spend time with loved ones, experiencing or anticipating family conflict, feeling left out or excluded, and traveling.
“The holiday season can be both a happy and stressful time of year in part due to expectations to spend time with family and friends, navigate family conflicts and uphold important traditions,” said Dr. Arthur C. Evans Jr., APA’s chief executive officer. “At this hectic time of year, it is important that people take care of their mental health, especially in communities whose members feel disproportionately burdened or excluded from what is traditionally considered the holiday season.”
Even though stress impacts all communities, certain groups are more likely to experience stress compared to others during the holidays. That includes people in historically marginalized groups as well as low-income families.
The poll found that households earning under $50,000 annually feel under pressure at this time of year. They were also more likely to rate their stress levels as high compared with households earning more than $100,000 annually.
The APA goes on to explain that people who celebrate traditionally Jewish or other non-Christian religious holidays reported additional sources of stress this time of year too. That's because the holiday season doesn't reflect their culture, religion or traditions. Many people who celebrate holidays, outside of Christmas, also expressed concerns over the possibility of being discriminated against for their religion, traditions or culture at this time of year.
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"All of us feel stressed. That is part of the human experience," said Dr. Lynn Bufka, APA's associate chief of practice transformation and quality. "For individuals who are low-income, for instance, the holidays are a tough time because there a lot of emphasis on finding gifts. If I'm struggling with what bill I'm going to pay right now, thinking about gifts may feel completely overwheling. If we are experiencing discrimination in our day-to-day lives, that does not stop during the holidays. Each of us only have so much capacity to deal with the stressor in our lives, so when more things get added on, it can be a harder time of year."
Despite stress and other challenges, the holiday season can still be a positive experience. Nearly seven in 10 people surveyed said that the stress surrounding the holidays is worth it. 84% said the holiday season creates a sense of togetherness too.
“Though the holidays may increase stress levels, they can also be an opportunity. Psychological science tells us that setting aside time to strengthen our relationships and engage in traditions can benefit our physical, mental and emotional well-being, which can prepare us to better manage stress year-round,” said Evans.
The APA provides the following tips for managing holiday stress:
- Volunteer. Find a local charity, such as a soup kitchen or a shelter that needs volunteers, and offer to help. Alternatively, participate in a community giving tree program or an adopt-a-family program. Helping others may lift your mood and help you put your own struggles in perspective.
- Have realistic expectations. No Christmas, Hanukkah, Kwanzaa or other holiday celebration is perfect. View inevitable missteps as opportunities to exercise your flexibility and resilience. A lopsided tree or a burned brisket won't ruin your holiday — it will create a family memory. If your children's wish list is outside your budget, talk to them about realistic expectations and remind them that the holidays aren't about expensive gifts.
- Remember what's important. The barrage of holiday advertising can make you forget what the holiday season is really about. If your holiday expense list is running longer than your monthly budget, scale back and remind yourself that what matters most is loved ones, not store-bought presents, elaborate decorations, or gourmet food.
- Encourage healthy conversations. Let your family know that holidays are times to express gratitude, appreciation, and thanks for what you all have, including each other. If there is worry about heated disagreements or negative conversations, focus on what you and your family have in common. Families might even plan activities they can do together that foster good fun and laughter, like playing a family game or looking through old photo albums.
- Seek support. Talk about your worries and concerns with close friends and family. Getting things out in the open can help you navigate your feelings and work toward a solution.
If you still feel stressed and overwhelmed, the APA recommends consulting with a psychologist or other licensed mental health professional. The goal is to help you identify problem areas and then develop an action plan for changing them. You can find a nearby psychologists by visiting APA's Psychologist Locator.
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