Managing Holiday Stress

Presented by: Cascade Centers, Inc.

Your Employee Assistance Program Provider

Objectives

• Look at the causes of holiday stress• Talk about stress reactions and locus of control• Discuss what decisions we can make to help ourselves

What is your biggest source of holiday stress

this year?

Why are the holidays so stressful?

*Source, Gallup

• Holidays can be expensive• Pressure of gift giving• Being too busy• Too much togetherness…• …or not enough togetherness• Overindulgence in eating and

drinking and the regrets that may come along with it

• Wanting everything to be perfect

Statistics

And…the holidays provide great opportunities

…to reconnect… to focus on gratitude for what we do have…to celebrate traditions: religious, spiritual, cultural, family and personal

How can we make the most of these opportunities while minimizing stress?

How Do I Know if I’m Stressed?

• Physical Symptoms:fatigue, sleep disruption, muscle tension, headache, gastrointestinal problems

• Thoughts and Feelings:irritability, anxiety, worry, lack of focus, forgetfulness, low self esteem, depression

• Behavioral Signs and Symptoms:procrastination, negativity, drugs/alcohol

Cycle of Holiday Stress – Where do we have control?

People

Expectations“Stuff”

Locus of Control

Important Not Important

Con

trol

These events require action.

These are your “C’ priorities; they don’t deserve much

attention

No

Con

trol

These events are beyond your control – they require

acceptance.

Why waste time and energy here?

People - Who are Your Holiday Cast of Characters?

Your cast of characters

Dealing with Difficult Family Members

• Plan ahead- identify the people who are most difficult for you and make a plan for how you would like to behave when you’re around them this year. Role-play this with someone you trust.

• Avoid hot-button topics.• Don’t drink too much alcohol.• Let go of the need for perfection and enjoy the day as-

is.• Practice gratitude- find one reason you are grateful for

each family member, no matter how annoying you find them to be.

George Burns once said: "Happiness is having a large, loving, caring, close-knit family in another city."

Expectations

What are the expectations?

• Society’s holiday messages represent a cultural push and pull towards “idealized togetherness”.

• Expectations from self and others to look our best, wear our best, serve our best and be at our best.

• What expectations do you struggle with?

Adjust Your Expectations

• Don’t aim for perfection• Expect things to go wrong• The more closely your plans match what is likely to

happen, the more enjoyable your holidays will be.• Look what has happened in the past and plan for

how you will handle that this time around.• Contingency plans can be helpful, but it is more

helpful to be able to “roll with” the changes, you can’t plan for everything

“Stuff”

How Much is Enough?

93% of Americans exchange gifts

What makes gift giving stressful?

What is the reason for holiday gifts?

How do we promote more meaning in gift giving?

General Stress ManagementFor the holidays, or any time of year.

• Acknowledge your feelings, don’t try to keep going like everything is fine.

• Ask for help if you need it.• Volunteer- it’s a good way to lift your spirits and help others.• Make time for yourself- even if it’s just 15 minutes per day.• Get in touch with nature- stroll through the (Christmas)

trees.• Listen to holiday music (or something else if it drives you

crazy)• Give a gift to someone who is not expecting it.

Quick Stress Relief Techniques

• Talk to someone who listens!• Practice “belly breathing”• Do the “Five Senses” exercise• 10 minutes of exercise or stretching• Visualize a calm, relaxing scene• Other suggestions??

Summary

• Start your plan now• Recognize what it is within your control and be prepared

to roll with what is not• Set limits• Focus on what is important to YOU!

Happy Holidays!

University of OregonEmployee Assistance Program (EAP)

Summary of Services:• Intake / Assessment

Up to five (5) visits per incident, per year• E-Support• Crisis Counseling• Home Ownership Program• Work / Family / Life• Identity Theft Services• Legal Consultations• Financial Coaching• FREE Simple Will Kit• Cascade Personal Advantage

Thank You for Attending!

If you have any questions or would like additional information regarding services

through your Employee Assistance Program please contact us at:Phone 800.433.2320

Text 503.980.1777www.cascadecenters.com