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? 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 • *Source, Gallup
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 “Stuff” Expectations
Locus of Control Important Not Important These events require action. These are your “C’ priorities; they don’t deserve much attention Control These events are beyond Why waste time and energy your control – they require here? acceptance. No Control
People - Who are Your Holiday Cast of Characters? Your cast of characters
Dealing with Difficult Family Members George Burns once said: "Happiness is having a large, loving, caring, close-knit family in another city." • 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.
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 Management For 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 Oregon Employee 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 503.980.1777 www.cascadecenters.com
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