Peace and goodwill… or stress and anxiety?
Christmas is supposed to be a time of peace, goodwill and cosy family cheer. We all know, however, that the reality can be a far cry from the Christmas card ideal. There can be a lot of stress and anxiety caused by the financial and consumerist pressures of the season, and by difficult family and relationship situations that can be brought to the fore at this time of year.
Spokz People helps people experiencing mild to moderate mental health problems including anxiety, stress and depression. The service provides one to one counselling, group courses, support groups and an online forum.
“Christmas can be a difficult time. Issues such as debt, failed relationships and loneliness are highlighted, and Christmas shopping and even getting Christmas cards written and sent in time can put us under a lot of extra pressure.
There are many reasons why the festive period can be very difficult for people. There is a great deal of pressure to be enjoying yourself, and the anticlimax of New Year can hit people particularly hard. For some people the bright lights of Christmas can emphasise any problems they may have. Seeing everyone else apparently having fun all around them can be really tough, especially if they are on their own, or even if they are with family and friends.
People can start to experience symptoms of anxiety and stress such as irritability and snappiness, problems sleeping, fatigue, difficulties concentrating, headaches, even palpitations and feelings of panic.
But there are some simple things that people can do to deal with the additional stresses and anxieties of Christmas.”
Surviving Christmas
- 1. Don't give yourself a hard time
- 2. Spot the signs of trouble.
- 3. Look after yourself.
- 4. Confide in someone.
- 5. Ask for help.
1. Don't give yourself a hard time
People expect to be happy at Christmas and New Year. When reality doesn't work out that way, it can be even more depressing. Don't blame yourself if you're not feeling great - you are not alone.
Keeping things in perspective is important. Compare your worries with those of others, or imagine how unimportant the stress of Christmas preparations will seem in a couple of months’ time – or even in a couple or week’s time.
Don’t place yourself under unnecessary pressure. At Christmas we often put ourselves under a huge amount of pressure – searching for the perfect gifts, cooking the perfect Christmas lunch, planning a perfect day. We need to remember that we are not perfect and we shouldn’t expect too much of ourselves.
2. Spot the signs of trouble
If the future seems bleak, and you have lost interest in everything, you need to take stock of your situation. Watch out for the following signs of emotional distress:
- difficulties getting to sleep.
- problems eating.
- excessive drinking.
- being anxious.
- being angry.
Emotions are your body's signal that something is wrong. If you feel moody, take it seriously and take action.
3. Look after yourself
If your body is healthy, your mind is more able to cope.
- Eat sensibly and get plenty of sleep.
- Don't rely on alcohol or drugs to get you through.
- Exercise to raise your mood.
- Take time out for yourself. Even if it is just 15 or 20 minutes it will help. Use this time to lose yourself in something completely unconnected to Christmas – read a book, watch part of a favourite DVD, listen to some music, for example. Physical activity can help – try going for a walk or a bike ride. Or pamper yourself with a long bath, a night out at the cinema or treat yourself to a massage.
- Try some simple relaxation techniques. The simplest of all is breathing. Concentrate for a few seconds on taking slow, steady, deep breaths, emptying your lungs as much as possible in between each breath. Simple stretches can also help. You can borrow CDs and books of relaxation techniques from local libraries.
- Do one thing at a time. Make a list of the things that you need to do to prepare for Christmas, and decide which is the most important. Do that one thing and forget about everything on the list for the time being. Then prioritise the next thing and so on. As you achieve each thing the rest of your list will seem easier.
4. Confide in someone
Find someone you trust, who'll keep what you say confidential, then tell them about your problems. Unexpressed emotions stop you coping with everyday life. Once you talk about them, you'll find you've got more energy, you think more clearly and you're more able to sort things out.
5. Ask for help
Know when you need to get help, and don't be afraid of asking. If you want to talk about anything that's bothering you, you can book a counselling session with Spokz People.
If you just need a quick chat, you can call the Samaritans at any time of day or night. They won't tell you what to do, and they won't tell anyone you called. But they will listen for as long as you need. The sooner you make contact, the better.
How can I contact Samaritans?
Samaritans provide emotional support to people in crisis, 24 hours a day, every day of the year.
Worried about someone else?
- Ask the person how they are feeling and listen to the answer.
- No matter how much you want to help, it's difficult to support someone who is suicidal on your own.
- Encourage the person to seek help and talk to someone they trust, such as a family member, doctor or a helpline.
- Contact Samaritans yourself, who may be able to contact the person you're worried about. If they do make contact, the call will be confidential – they cannot tell you details of that, or any, conversation.
- If you're helping someone who feels suicidal, make sure you remember to take care of yourself too.