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Tackling Holiday Stress & Beating

the Post-Holiday Blues

Mike Mombrea, Employee Assistance Counselor

December 8, 2011

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Agenda

• What are the causes of holiday stress?

• What are healthy and unhealthy reactions to

holiday stress?

• Developing coping strategies for managing

holiday stress and avoiding the post-holiday

blues.

• Stress Relief Exercises

• Discussion

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Objectives

Identify your own holiday

stressors

Know how you respond to

holiday stress

Develop strategies to prevent

holiday stress

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What Causes Holiday Stress?

Financial Factors

Lack of financial resources

Excessive spending and debt

Loss of assets due to U.S. economy

Uncertain job markets and employment

Extra expenses of the holidays

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…What Causes Holiday Stress?

Social Factors

Unrealistic expectations of self and

others during the holidays

The stress of geographical

separation from loved ones

Social isolation and loneliness

Recent personal losses, such as

divorce or death of a loved one

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…What Causes Holiday Stress?

Psychological Factors

Anxiety about how much we

spend or how much care others

put into their gifts for us.

Resurgence of unpleasant and

unresolved memories of earlier

holidays.

Not meeting others’ or one’s own

expectations.

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…What Causes Holiday Stress?

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Biological Factors

Too busy to:

• Eat nutritiously

• Exercise regularly

• Get enough sleep

• Take time out for recharging

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…What Causes Holiday Stress?

Factors

Increased diversity within

families

• Religion

• Culture

• Family customs

Different traditions require

compromise

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The Signs and Symptoms

of Stress

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PHYSICAL

Headaches

Insomnia

Fatigue

Muscle tension

G.I. Distress

Racing pulse

Heart Palpitations

Shortness of breath

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…The Signs and Symptoms

of Stress

EMOTIONAL

Irritability

Crying jags

Negativity

Confusion

Frustration

Nervous

Impatient

Indecisive

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…The Signs and Symptoms

of Stress

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BEHAVIORAL

Overeating

Alcohol/Drug abuse

Social withdrawal

Reckless driving

Aggressiveness

Angry outbursts

Sexual problems

Clenching jaw

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Relaxation Techniques

• Deep Breathing

• Progressive Relaxation

• Meditation

• Visualization

• Mindfulness with Shifting Awareness

• Soothing music

• Taking a bath

• Taking regular breaks

• Make time for family and friends

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Practice Exercise…

Deep Breathing

5 cycles of:

Counting to 3 while inhaling

Counting to 3 while exhaling

5 cycles of:

Counting to 3 while inhaling

Counting to 4 while exhaling

5 cycles of:

Counting to 3 while inhaling

Counting to 5 while exhaling

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Tips For Managing Stress

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Be clear about expectations

Planning what we do so time isn’t

the enemy

Revisiting what will truly bring joy

Accepting that the holidays may

bring some stress and sadness as

well as pleasure

Accepting “what is” vs. “what could

be, what we wish would be, what

used to be”

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… Tips For Managing Stress

Create a budget

Make a list & check it twice

Manage your time

Remember the true meaning of

the season for you

Discuss openly and negotiate

with family and friends

Maintain your sense of humor!

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…Practice Exercise…

Mindful Attention

Get in a comfortable position sitting upright with

feel flat on the floor

Allow your eyes to close gently

Slowly bring your attention to the gentle rising

and falling of your breath

Regulate your breathing by breathing in

through your nose and out through your mouth

Bring an attitude of acceptance to whatever you

are experiencing

There’s nothing to be fixed, no particular state

to be achieved

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…Practice Exercise…

Your mind may wander to thoughts,

worries, bodily sensations or daydreams

This is not a problem

When you notice that your mind is

wandering, gently escort your attention

back to your breath; breathing in and

breathing out

If you notice your body is tensing, breathe

softly into the tension and relax

Make space for whatever comes up without

resistance and without judgment

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…Practice Exercise

The purpose is not to change your thoughts; simply accept whatever arises and come back to the breath

Notice how busy the mind tends to be, let go of your thoughts and focus on your breathing

Focusing on the breath will always bring you out of the future, out of the past, into the present moment

Visualize being fully present and happy during the holiday break

Now bring your attention back to your breathing one final time

Slowly open your eyes

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… Tips For Managing Stress

Be Realistic

Don’t over-extend yourself.

Stand up to the pressure to do it all

Make plans that feel right for you!

Spend quality time with loved ones.

Take Care of Yourself

Sleep 7 – 8 hours per night

Eat breakfast and nutritious meals

Exercise – ½ half hour 3 – 5 times

per week

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Recommended Reading

21 Ways to Enjoy A Stress-Free Holiday Season, Daisy Sullivan,

Discover Books, 2011

Tending the Family Heart Through the Holidays, Marie Hartwell-

Walker, Kindle Edition, 2011

Holiday Blues: Rediscovering the Art of Celebration; A 12-Month

Guide to Getting Everything You Want Out of Holidays and Family

Gatherings, Herb Rappaport, Running Press Publications, 2000

The Relaxation & Stress Reduction Workbook, Martha Davis,

Elizabeth Robbins-Eshelman, Matthew McKay, New Harbinger

Publications, 2008

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Additional Health Resources

for Cisco Employees & Families

LifeConnections Health Center

www.ciscolifeconnections.com

– Onsite medical facility for Cisco employees and

their families

OptumHealth Behavioral Solutions

www.liveandworkwell.com

– Confidential Employee Assistance Program

(EAP) services for Cisco employees and

their families

Alere, formerly Matria Healthcare

www.alerehealthconnections.com

– Online health information, condition management

and health coaching services

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Additional Health Resources

for Cisco Employees & Families

LifeConnections Fitness Center powered by

Plus One http://wwwin.cisco.com/wpr/empserv/fitness/us/ca/sanjose

– Onsite fitness center located in SJC-Q. Offers

multiple specialty areas for exercise, group fitness,

stress management, one-on-one personalized

instruction, teambuilding, and social networking.