News

Oct 13, 2025

For many, the holiday season is the most wonderful time of the year. Whether we’re surrounded by loved ones, or spending quiet moments away from the fray, the holidays are something most of us look forward to each year.

However, whether we enjoy the holidays or not, we can all admit, they are stressful. Especially when we think about the busyness associated with the rush to complete holiday preparations. Which can lead to …

Positive Stress – yes, there is such a thing!

Positive stress, or eustress, is a part of the holiday experience for almost everyone. Preparing for holiday events can be exciting and fulfilling; traveling to visit loved ones can be a source of joy; and the anticipation of celebrating holiday traditions can boost your mood. But these positive experiences make physiological and psychological demands of us, which can raise our stress levels, too.

Negative Stress

For others (or for many, it’s in addition to), the holiday season can bring feelings that have nothing to do with preparing meals, buying presents, or traveling with family.

The season can bring painful feelings such as reminders of lost loved ones or past traumatic experiences that resurface. Financial pressures are significant stressors as well, as the cost of gifts, travel, and events can strain budgets. And family gatherings, while sometimes joyous, can also lead to conflicts and tension.

Managing the Positive and the Negative  

Stress can be defined as the body’s response to any demand or challenge, triggered by positive or negative experiences. Understanding how to manage and reduce that stress is essential if you want to enjoy the holidays with as little discomfort as possible.

To help you out, we recommend five evidence-based strategies for reducing stress around the holidays.

Cyclic Breathing

Cyclic breathing is designed to reduce stress and anxiety. It involves taking a deep breath in through your nose, followed by a second, deeper breath to fully expand your lungs, and then slowly exhaling through your mouth. The emphasis is on the long, slow exhalation, promoting relaxation and reducing stress. Research shows practicing cyclic sighing for just five minutes a day can significantly lower anxiety, improve mood, and increase overall calmness.

Repeat for a few minutes, focusing on making your exhalations longer and slower.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves tensing and relaxing different muscle groups in the body. This method helps reduce physical tension and promotes a state of relaxation. PMR can help reduce anxiety, improve sleep, lower blood pressure, and relieve muscle tension.

Gratitude Journaling

Gratitude journaling is the practice of writing down what you are thankful for. This exercise helps shift your focus from the negative to positive aspects of life, fostering a sense of appreciation and well-being. The benefits include reduced stress, improved mood, and it is one of the few evidence-based strategies demonstrated to improve overall life satisfaction and happiness.

It is recommended you practice regularly – three times per week for about 15 minutes per session can be very effective. This helps maintain the practice without it becoming burdensome.

Here are a few additional tips to help you get the most out of the practice:

1. Be specific: Specificity helps deepen the emotional impact of journaling.
2. Focus on depth: Rather than listing many things superficially, focus on a few items in detail. Depth of reflection can enhance the benefits.
3. Include personal connections: Emphasize gratitude for people rather than things. Reflect on relationships and the support you receive from others.
4. Consider absence: Think about your life without certain people or things. This will help you appreciate them more and recognize their importance.
5. Savor surprises: Write about unexpected or surprising events that brought you joy. These moments often evoke stronger feelings of gratitude.
6. Regular routine: Establish regular times for journaling. Consistency helps make gratitude a habit and ensures you reap the long-term benefits.

Cognitive Reframing

Cognitive Behavior Therapy (CBT) helps individuals identify and challenge negative thought patterns that contribute to stress. By reframing thoughts, people can change their emotional responses and behaviors.

Positive reframing is a skill that involves changing the way you think about a situation to see it in a more positive light. This can be particularly helpful during the holidays. Here are some examples of how you can reframe common holiday-related stressors:

1. Holiday preparations:
   • Negative thought: "I have too much to do, and I'm overwhelmed by all the holiday preparations."
   • Positive reframe: "I have the opportunity to create new and lasting memories and traditions. I can prioritize tasks and ask for help to make it more manageable."
2. Family gatherings:
   • Negative thought: "Family gatherings are always stressful and full of conflict."
   • Positive reframe: "Family gatherings are a chance to reconnect and strengthen relationships. I can set boundaries and focus on positive interactions."
3. Gift giving:
   • Negative thought: "I can't afford to buy everyone the perfect gift, and I feel guilty."
   • Positive reframe: "Gifts are about showing appreciation, not about the price. Thoughtful, handmade, or personalized gifts can be even more meaningful."
4. Holiday loneliness:
   • Negative thought: "I feel lonely and left out during the holidays."
   • Positive reframe: "This is a time to focus on self-care and explore new activities or volunteer opportunities that bring joy and connection."
5. Holiday expectations:
   • Negative thought: "I need to make the holidays perfect, and I need to meet everyone's expectations."
   • Positive reframe: "I will do my best to enjoy the moment and make this season with loved ones special, but it's okay if things aren't perfect."

Setting Boundaries

Setting healthy boundaries is essential for maintaining well-being and enjoying the season. Moreover, setting boundaries can reduce stress by helping you avoid overcommitment, increasing your sense of control, and even improving the quality of your relationships. Here are some key boundaries to consider:

1. Time boundaries: Decide how much time you want to spend on holiday activities and with different people. It's okay to say no to events that overextend you.
2. Financial boundaries: Set a budget for gifts, travel, and other holiday expenses. Communicate your limits to others if necessary, such as suggesting a gift exchange with a spending cap.
3. Emotional boundaries: Protect your emotional well-being by recognizing and avoiding situations that trigger stress or discomfort. This might include steering clear of certain topics during family gatherings, like politics or past conflicts.
4. Physical boundaries: Ensure you have time to recharge. This could mean taking breaks during family events or finding a quiet spot to relax.
5. Work boundaries: Clearly define work hours and stick to them. Avoid checking work emails, Teams messages, or taking calls during your time off.
6. Social media boundaries: Limit your time on social media. Consider taking a digital dopamine detox or setting limits on the time you spend checking accounts.
7. Self-care boundaries: Prioritize activities that help you relax and recharge, such as exercise, reading, or spending time in nature. Make sure to schedule these activities into your holiday plans.

We Can Help

Greenleaf's Behavioral Health team offers a range of mental health services for individuals, families, and couples. If you think you may need some extra help this holiday season, please reach out and contact us. We have appointments almost immediately available, or within a few days. Call us at 330-376-9494, ext. 906 or use our online contact and appointment request form, linked below.

Contact Us/Request an Appointment

Some our services include:

• Individual and Group Counseling (children, teens and adults)
• Couples and Family Counseling 
• Depression, Mood Disorders and Anxiety
• Anger Management
• Alcohol and Drug Abuse and Addictive Behaviors
• Autism and other neurodivergent conditions
• LGBTQ+ identities and related clinical issues
• Parenting
• Teen Emotional Regulation
• Trauma/PTSD
• Grief

If what you’re seeking help for is not on this list, or you're not sure of what you need help with, that’s okay! We'll help you figure that out.

Contact Us/Request an Appointment

Resources:

Websites:

1. The American Institute of Stress: This site provides a wealth of information on stress, including articles, assessments, and techniques for managing stress effectively. https://www.stress.org/
2. HelpGuide: This nonprofit organization offers practical tips and strategies for managing stress, including mindfulness practices, relaxation techniques, and lifestyle changes.

https://www.helpguide.org/mental-health/stress/stress-management

3. Virtual Calming Room: This website provides a number of free guided meditations,

mindfulness exercises, and other tools to help reduce stress.

https://calmingroom.scusd.edu/home

Web Apps:

1. Headspace: This app offers guided meditations, mindfulness exercises, and sleep aids. It's great for both beginners and experienced meditators.
2. Calm: Known for its soothing sounds and guided meditations, Calm also offers breathing exercises, sleep stories, and relaxation techniques.
3. Happify: Combining cognitive behavioral therapy (CBT) and positive psychology, Happify offers activities and games designed to reduce stress and improve well-being.

Podcasts:

1. The Calmer You Podcast: Hosted by Chloe Brotheridge, this podcast offers practical steps and positive psychology to help manage anxiety and stress. It features interviews with mental health experts and authors
2. The Stress-Less Life: Dr. Jenny Yip provides strategies to defeat undue stress and anxiety, focusing on healthy living and stress management techniques
3. The Huberman Lab: Featuring neuroscientist Andrew Huberman, this podcast provides practical science-based tools for healthy everyday living.