The holiday season is often seen as a time of joy and excitement. But for many Filipinos, it can also bring stress, anxiety, and even fear. This is especially true for those living abroad or working away from home, separated from family and the usual Christmas celebrations. Others may struggle with the pressure of being around toxic relatives or the stress of not having enough money to meet expectations.
Rinnah Ramirez, a registered psychometrician and author of "Before I Become a Psychologist," highlighted the prevalence of stress and anxiety among Filipinos during the holiday season, attributing it to a mix of cultural and societal pressures. She pointed out that factors such as social media and financial strain exacerbate these feelings, especially in a culture where people-pleasing is deeply ingrained.
"The pressure to give aguinaldos, gifts, or money to relatives and godchildren can create financial burdens, especially for those already struggling to make ends meet," Rinnah explained, emphasizing the toll this expectation takes on many Filipinos.
"Filipino families can sometimes exhibit controlling or judgmental behaviors that place emotional and financial expectations on certain family members, particularly those who are perceived as the family breadwinners. This dynamic often creates stress and anxiety as individuals feel pressured to meet these demands," she added.
How to Deal with Stress and FOMO This Holiday Season
According to Rinnah, "individuals may experience several warning signs that their mental health is reaching an unhealthy state," making self-awareness crucial during the holiday season.
"Coping strategies during the holiday season can vary greatly depending on individual needs and preferences, but some common approaches can help alleviate stress and anxiety," she noted.
While there is no universal solution, Rinnah offered practical tips for managing stress and FOMO during this busy time of year:
1. Reconnect with the true meaning of the holidays
According to Rinnah, shifting your focus from external pressures to what truly matters is important, especially during the holiday season. Spend quality time with loved ones, reflect on your blessings, or engage in acts of kindness. These meaningful activities can help ground you and reduce feelings of inadequacy.
"Spending quality time together—whether through phone calls, video chats, or in-person visits—helps loved ones feel seen and heard, reducing feelings of isolation. Additionally, creating a safe space during family events where individuals can step away from the noise and chaos if they feel overwhelmed is an effective way to provide comfort," she advised.
2. Set boundaries
Avoid overcommitting your time, energy, or finances during the holiday season. If certain events or obligations feel overwhelming, it's important to set boundaries and communicate them.
"If certain commitments feel overwhelming, it’s essential to communicate honestly with family and friends about what is manageable," Rinnah advised.
She added that respecting personal boundaries is particularly crucial for those who might feel the need for a break from large gatherings. "In these cases, it may be helpful to celebrate with immediate family or in smaller, more intimate settings, allowing them the space they need," she explained.
Rinnah also highlighted that respecting boundaries fosters open communication within families as this can also help you support other family members who might be feeling the same.
3. Take breaks from social media
We are all guilty of comparison, especially with social media as the basis. Rinnah cautioned that social media often amplifies FOMO by presenting curated and idealized versions of others' lives. She advised stepping away or limiting social media usage when possible as reducing your exposure can help you stay present and focus on other things that matter instead.
4. Practice mindfulness
Techniques like deep breathing, meditation, or simply focusing on the present moment can ease anxiety. By being mindful, you’ll navigate holiday stress more calmly and enjoy the little things.
"Physical exercise is another effective way to cope with stress—it helps release endorphins, which can improve mood and reduce feelings of anxiety. Whether it’s going for a walk, doing yoga, or engaging in more intense physical activity, exercise is a powerful tool for mental health," Rinnah advised.
5. Seek support if needed
If holiday stress becomes overwhelming, don’t hesitate to reach out to a counselor or therapist. Professional support can provide effective tools to manage your emotions and maintain mental well-being. Rinnah shared warning signs you won’t want to ignore such as:
- Increased irritability or frustration
- Excessive worry about finances and family dynamics
- Social withdrawal
- Emotional numbness