Applying CBT Techniques to Manage Stressful Holiday Situations

Contributor: Courtney Howard, B.A., Director of Operations & Business Development at Eating Disorder Hope and Addiction Hope.

While we aim for the holidays to be a vibrant and joyous time of year, they can also come with various stressful situations that serve as potential triggers for anyone in eating disorder recovery.

By applying cognitive behavioral therapy (CBT) techniques when you are feeling stressed out or otherwise at the end of your rope this holiday season, you can learn to reframe your thoughts and reclaim the holidays.

Recognizing & Reframing Negative Thoughts

CBT largely focuses on the connection between an individual’s thoughts and behaviors. When we have negative thoughts, we typically then engage in negative or harmful actions. This includes maladaptive coping tools, such as disordered eating or alcohol abuse.

If you find yourself having negative thoughts about the holidays, whether it is stressing about money, time, or family issues, first gain awareness of these thoughts and how they are impacting your mental health. You can then change the way you approach these aspects of the holiday season.

This can be achieved in different ways, including through finding the good in things that are stressing you out.

For example, if you feel like you do not have enough money to buy everyone holiday presents, set a realistic budget and find creative presents that fit this budget. Instead of feeling bad about yourself or cursing the holidays because you are limited on funds, reframe how you look at the situation. This will then be reflected in your actions and overall mental health.

Positive Affirmations & Self-Statements

When you feel stressed during the holidays, it can take its toll on your daily motivation. Giving yourself positive affirmations is a CBT technique that can support your self-image while giving you the confidence to tackle each day as it comes.

If you are not accustomed to giving yourself affirmations, it can feel silly at first. Push through these initial feelings by committing to the process and only making statements with which you truly connect.

Speak from your heart, as though you were speaking to a friend and giving them compliments. If it feels more comfortable to write these down, writing positive self-statements can also be a powerful tool to reframe how you view yourself. The most important thing is identifying parts of yourself that you value or appreciate, even small things, and giving yourself permission to feel good about them.

This can even be helpful in the moment. If you find yourself stressing while stuck in traffic at the mall or triggered at a holiday party, take a moment to give yourself a positive affirmation in your head. It can serve as an empowering reminder of your strength and recovery.

Schedule Time for Happiness

As adults, most of us have substantial to-do lists. During the holidays, these lists can seemingly double in size. How can we best cope with this? Schedule time for happiness.

A 2006 meta-analysis [1] found that scheduling time for positive activities throughout the day was effective in reducing symptoms of depression. It can be gathered that this method is likely just as effective at reducing the holiday blues.

Aside from the fact that this is a form of self-care, setting aside time for positive activities can break up your day and provide solace from holiday stress. This includes small or quick activities, even just taking a moment of mindfulness. Physically adding these to your to-do list will make them carry more weight and ensure that you actually follow through, not just after your other tasks are complete.

Remember that the holidays are supposed to be a joyous time. Try not to let the stress or triggers of the season keep you from enjoying time with your loved ones. Scheduling small moments, or even major activities, that bring joy to your day can improve your outlook in the midst of holiday stress.

The Holidays and Managing Stress Through Self-Care

At the end of the day, self-care will support your recovery and allow you to be more present during the holiday season. Practicing CBT and learning other tools to help you cope these holidays can be a form of self-care.

Take time to reduce stress in positive ways that work for you. If positive affirmations are just not your thing, or the idea of adding fun activities to your to-do list does not resonate with you, find alternative tools that are beneficial to your personal recovery.

Community Discussion – Share your thoughts here!

What CBT techniques will you be using this holiday season?

---

About the Author: Courtney Howard is the Director of Operations & Business Development at Eating Disorder Hope and Addiction Hope. She graduated summa cum laude with a B.A. from San Diego State University, holds a paralegal certificate in Family Law, and is a Certified Domestic Violence Advocate. After obtaining her certification as a life coach, Courtney launched Lionheart Eating Disorder Recovery Coaching in 2015 and continues to be a passionate advocate for awareness and recovery.

---

References:

[1]: Cuijpers, P., van Straten, A., Warmerdam, L. (2007). Behavioral activation treatments of depression: a meta-analysis. Clin Psychol Rev. 2007 Apr;27(3):318-26. Epub 2006 Dec 19.

---

The opinions and views of our guest contributors are shared to provide a broad perspective of eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer discussion of various issues by different concerned individuals.

We at Eating Disorder Hope understand that eating disorders result from a combination of environmental and genetic factors. If you or a loved one are suffering from an eating disorder, please know that there is hope for you, and seek immediate professional help.

Last Updated & Reviewed By: Jacquelyn Ekern, MS, LPC on October 18, 2016
Published on EatingDisorderHope.com