Tag Archives: holiday stress

Officials Emphasize Patience and Planning to Reduce Holiday Stress

Posted on December 9, 2011 by | Leave a comment

Preparing for the holidays can bring unwanted stress.   Practical advice from the Navy’s Behavioral Health Program can help reduce holiday anxiety. What works for you? Leave us a comment and share your tips for an enjoyable holiday season.

Officials Emphasize Patience and Planning to Reduce Holiday Stress

From Navy Personnel Command Public Affairs
12/2/2011
MILLINGTON, Tenn. (NNS) — The holiday season has arrived and as Sailors and families prepare to celebrate, Navy officials have provided a standard operating procedure that can help keep the holidays merry and light.

“The holidays can be a hectic time for many,” said Lt. Cmdr. Bonnie Chavez, Navy Behavioral Health Program director. “A lack of money, a lack of time, and the hype and commercialism of the season causes increased stress.”

Surveys indicate people in the United States are more likely to feel their stress increase rather than decreases during the holidays, according to Chavez, who offers this advice:

* Take advantage of leave periods and relax for a few days by doing something you enjoy. Holiday stand-down periods provide flexibility for much needed rest to recover from the demands of Navy life.
* Be a good listener. Holidays are short and demands from friends and family for your attention will be high so try to give the gift of good company.
* Keep to your shopping budget. When it comes to holiday gift-giving, find creative ways to save money and remain in your budget. Racking up credit-card debt over the holidays may only cause further stress when the bills come due.
* Plan ahead and allow for plenty of time for holiday travel. Expect lines and delays in airports as the number of travelers swell. Prepare your car for road trips and know you’ll be sharing the highway with higher numbers of travelers. Getting plenty of rest can make the journey less stressful and help you arrive safely.
* When tensions begin to rise, pause, take a deep breath, reflect and evaluate if the source of tension is really something that should be causing stress.
* The holidays are a time of excitement and exhaustion for young children. Overtired, over stimulated children are ripe for a stress inducing meltdown. Plan accordingly to anticipate disruptions in children’s routines and exercise patience. The holidays are supposed to be merry.
* If deployment or geographic separation will keep you away from family and friends, plan your own observance upon your return or for a future date.

Chavez reminds Sailors to look out for their shipmates, too. Deployments, work-ups and separations are simply a fact of Navy life, and Sailors are good at welcoming shipmates into their homes and including them in celebrations.

“Don’t underestimate the positive difference you can make by taking a little extra time to care,” said Chavez. “The things you do every day to make connections, to encourage, and show people how they are valued and belong, can help in small but important ways for the people around you.”

Sailors and their families can learn more methods of navigating stress from their local Fleet and Family Service Center, their command chaplain, and from www.navynavstress.com.

For more news from Navy Personnel Command, visit www.navy.mil/local/npc/.

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Related post: 3 Steps to Navigating Holiday Stress

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3 Steps to Navigating Holiday Stress

Posted on November 30, 2011 by | 1 Comment

Trying to keep pace with holiday festivities can add pressure to an already exhausting schedule. If working long hours, shift work, or preparing to go underway has you feeling there aren’t enough hours in the day to get things done, try a few of these tips to gain control of your schedule.

Enter every activity into your calendar

Write down all your upcoming appointments to include: duty days, command holiday parties, children holiday school programs, etc. By knowing exactly where you are supposed be and when, you are less likely to double-book yourself and it will be easier to say “no” when you are asked to do “one more thing”. Maximize the time you have available by scheduling time with family and friends.  Schedule time for holiday fun.  Invite a friend to dinner or a movie, make your favorite family holiday recipe, take an evening drive to view holiday light displays or take advantage of family holiday themed movie nights.

Make a Holiday Gift List

Shopping for holiday gifts can be difficult. Make a list of everyone you’d like to give a gift to and assign a dollar amount you’d like to spend. This will keep you on budget. If you will be away for the holidays, coordinate with a family member, friend or neighbor to deliver or ship your holiday gifts.

Create a Menu for the Week

When it comes to preparing meals, take an hour to plan the meals for the week and create a shopping list that covers all the necessary ingredients. Post the “Menu for the Week” on the refrigerator and when you are tired from a long day you won’t have to wonder what is for dinner. You’ll lower your stress level knowing you have it all planned and you can prepare a home cooked meal quicker than ordering take-out pizza.

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This time of year can be filled with joy.  It can also be very stressful. Planning time for fun, spending time with friends can counter family separation and make our lives more enjoyable.  Taking a few minutes here and there to plan ahead will help lower your stress level and make sure you have time to do the things you enjoy.

To learn more about OSC and the stress zones visit our new YouTube Channel.

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Reduce Holiday Stress [Video]

Posted on December 10, 2010 by | Leave a comment

This Naval Safety Center Video features some great tips on ways to reduce Holiday Stress:

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Holiday Expectations

Posted on November 23, 2010 by | Leave a comment

The holidays can be one of the most joyful times of year; they can also be one of the most stressful. Our expectations of the holiday experience can cause us unwanted stress. Whether you are home preparing for big celebrations or anticipating an upcoming deployment – try to be objective about what you can expect.

Talk to friends and family about ways to minimize the loneliness of separations, or the loss of the comforts of home. Discuss what is possible and what will work best for everyone. Don’t assume others know what you want – have a conversation about what everyone hopes for, then decide what you can or can’t do. No matter the case, keep in mind that by managing holiday expectations you can enjoy the season by reducing your stress level.

Below are some stress reducing tips to help you set the stage for a joy filled holiday.

1. Take advantage of leave periods and relax for a few days by doing something you enjoy. Holiday stand-down periods provide flexibility for much needed rest to recover from the demands of Navy life.

2. Be a good listener. While being around family can be fun and exciting, it can also be stressful. Hearing Uncle Joe’s 100th repetition of his favorite story; listening to your nieces and nephews latest successes or experiencing the tour of the new Ford F-150 you’ve always wanted by your brother-in-law can be exhausting. Holidays are short so try to give the gift of good company and the reward may even be learning new ways of appreciating the family you have.

3. Keep to your shopping budget. When it comes to holiday gift-giving, find creative ways to save money. Often times cooking a favorite dish or providing a respite from care or chores can be a much appreciated present.

4. Plan ahead. Travel can be treacherous. Preparing your car, early arrangements for pet care and plenty of rest can make the journey fun.

5. Plan your own observance. If you or a loved one will be away during the holidays, celebrate early or pick a day upon your return. Nothing says it has to be on a specific day.

To help Sailors, family members, and commands be better prepared for stressful times, the Navy has established the Operational Stress Control (OSC) program. Training is making its way to the Fleet and to family members. Sailors, families and commands are learning how to recognize the signs of stress and what actions to take.

For more information about dates and times for the next Operational Stress Control training, check with your local Fleet and Family Support Center. Leaders can also request training for their command.

Building resilience through stressful situations can make us better prepared for the next challenge. As the holidays approach, remember to take a minute to relax and enjoy the simple pleasures this time of year brings. By setting realistic expectations, you are sure to lower your stress level.

Posted by Capt. Lori A. Laraway, Coordinator, Navy’s Operational Stress Control (OSC) Program

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