The Christmas season, often synonymous with joy and celebration, can also bring with it a significant amount of anxiety and stress. According to mental health expert Noel McDermott, this anxiety is not only common but is often intensified by societal expectations, financial pressures, and emotional strain during this time of year.

McDermott explains: “Understanding that it is normal to feel stress and to feel overwhelmed and emotional in ways you don’t like at this time of year is paradoxically the first step to dealing with it better.” He highlights that stress management is key not only for mental health but also for overall physical well-being, as it reduces the severity of various illnesses.

Recognising the signs of Christmas anxiety

Christmas anxiety manifests in various ways, and recognising these signs is crucial for managing it effectively. McDermott outlines the following indicators:

• Sleep, diet, and self-care disruptions. Changes in sleeping or eating habits, along with neglect of personal care, may point to stress.
• Difficulty focusing. Trouble concentrating or completing tasks can be another red flag.
• Mood swings. Irritability, temper loss, or a tendency to pick fights can signal dysregulation.
• Physical symptoms. Rapid heartbeat, sweaty palms, or a dry mouth without apparent cause could indicate anxiety.

McDermott advises individuals experiencing these symptoms, particularly those with a history of anxiety or other mental health issues, to consult health professionals or lean on peer support systems for guidance.

The role of polyvagal theory in stress management

Polyvagal theory offers insights into managing stress by addressing the balance between the active, restive, and overwhelmed states of the nervous system. McDermott highlights the vagus nerve’s role in regulating stress and relaxation, suggesting breathing techniques as an effective method for achieving calmness.

Breathing exercises such as Ujjayi breath, a technique from yoga, can help regulate the nervous system. McDermott explains, “When you breathe in, the vagus nerve activates the nervous system, and when you breathe out, it relaxes the nervous system. Making your out-breath longer than your in-breath helps you relax, especially during stressful situations.”

Practical relaxation methods

For those struggling with sleeplessness or heightened stress, McDermott recommends combining controlled breathing with a body scan technique. This involves tensing and relaxing specific body parts while mentally repeating the word “relax.” The method can be particularly effective when done before bedtime or during moments of acute stress.

Additional strategies for managing Christmas stress

McDermott provides actionable tips to foster resilience during the Christmas season:

• Avoid alcohol. Alcohol exacerbates stress and disrupts sleep.
• Stay active. Outdoor exercise can significantly improve mood and reduce anxiety.
• Prioritise hydration. Cold weather can mask dehydration, making water intake essential.
• Follow a balanced diet. Regular meals with an 80/20 balance of fruits and vegetables versus other foods are recommended.
• Take time for yourself. Setting boundaries and being realistic about your responsibilities can prevent burnout.
• Practice kindness. Embracing the season’s spirit of generosity begins with self-compassion.

A call for self-care

McDermott reminds everyone that Christmas is not about succumbing to societal pressures but about celebrating love and kindness. By taking care of oneself and modelling kindness, individuals can step into the Christmas spirit with a sense of abundance rather than scarcity.

McDermott, a psychotherapist and dramatherapist with over 30 years of experience, runs Mental Health Works, an organisation that provides tailored mental health services. His message this season is clear: with the right strategies and mindset, it is possible to navigate Christmas with greater ease and well-being.