Autumn is well underway, and for millions of people, it’s time to think about the end-of-the-year holidays. Although these festive times can be fun, they’re sometimes a source of anxiety. The American Psychological Association’s latest survey from 2023 indicates that about 41 percent of US adults experience enough stress to interfere with enjoying the holidays.
Holiday Depression
For those who live with depression or other psychological conditions, the holiday stress can aggravate those conditions. That’s because the pressure over the holidays can be tremendous and the stress it provokes is anything but merry.
Holiday Tension & Stress
The sources of holiday tension and stress include all the logistics of getting family together, shopping, expenses, cooking, and many situations unique to each merrymaker. The holidays can also generate loneliness and longing for times and people who have passed away.
This kind of year-end stress struck me as a brand-new counselor. I’d just finished my master’s degree, obtained my license, and snagged my dream job just a few weeks before Thanksgiving—perfect timing to celebrate and relax. I was no longer a flat-broke student; I even had money to spend this year.
And then all the deferred tension and anxiety that had been stuffed down for the prior three years got piled onto the adjustments from student to employee—an employee with no days off for the holidays banked yet. I’d be working through my first holidays as a gainfully employed person.
It seemed like no one close to me understood or sympathized with the anxiety I was feeling. In the eyes of my family, Christmas was coming and I had to be happy because that’s what people are supposed to feel at that time of year. I relaxed only after the holidays were over.
From that experience, I picked up a few holiday stress management techniques you may find useful:
- Manage Expectations Keep your expectations realistic and don’t set yourself up for disappointment. When it comes to how much you want to take on, stay grounded. Don’t let your wishes exceed your time, money, and peace of mind.
- Learn to Say No Learning to say no helps you avoid overcommitting yourself, prevents overspending, and helps your boundaries remain intact.
- Set Boundaries and Make Them Stick Build some limits that work for you. A boundary doesn’t have to be more complex than letting someone know what you will and won’t do.
- Take Care of Yourself Try to get at least seven to eight hours of sleep a night and be kind to your body. It’s easy to eat and drink too much during the holidays—it’s practically expected! However, relying on alcohol or food for mood improvement can backfire. Although there’s no need to be stingy with holiday treats, avoid excessive consumption.
- Create New Traditions When things change, like family or friends moving too far away to visit, making new traditions can give you something to look forward to.
Conclusion
The holidays are a source of fun and celebration, but there’s a risk of stress and anxiety getting in the way of good cheer. Remember to take good care of yourself, keep it real with expectations, stay open-minded about new experiences, and make sure to set boundaries to reduce your tension and anxiety during the holiday season.
Procrastination is something many of us struggle with, and it’s a behavior that can feel frustrating, especially when we know what needs to be done but can’t bring ourselves to do it. As a therapist, I’ve encountered countless clients who battle with procrastination, often feeling stuck in a cycle of avoidance, guilt, and stress. What makes procrastination so common, and why do we delay tasks even when we know it’s counterproductive? Let's explore the psychological factors behind procrastination, using real client examples to highlight strategies for overcoming it.
The Roots of Procrastination
Procrastination isn’t simply about poor time management or laziness. In fact, it’s often linked to deeper emotional and psychological causes. Research suggests that procrastination can be a form of emotional regulation, where we avoid tasks that trigger discomfort, anxiety, or fear. This means procrastination is more about managing emotions than managing time. Here are some common psychological reasons for procrastination:
Fear of Failure: Many people procrastinate because they fear they won’t be able to complete a task to a high standard, so they put it off to avoid confronting that fear. One client of mine, a college student named “Jennifer”, would constantly delay writing her term papers. She would tell herself, “I’ll do it tomorrow,” but tomorrow always came with a new excuse. Through our sessions, we uncovered that her fear of not being “good enough” was at the heart of her procrastination. She feared that her writing wouldn’t meet her professor’s expectations, so she avoided starting altogether.
Overcoming It: To help Jennifer overcome this, we used Cognitive Behavioral Therapy (CBT) to challenge her negative thoughts about failure. I encouraged her to break the task into small, manageable pieces, starting with just writing an outline. Once she took the first step, the anxiety began to lessen. She also learned to accept that her first draft didn’t have to be perfect — it just needed to exist. By reframing her thoughts about failure, she slowly gained the confidence to tackle tasks sooner.
Perfectionism: Perfectionism is closely related to the fear of failure but comes with the added pressure of feeling that everything must be done flawlessly. Procrastinators who struggle with perfectionism often delay tasks because they’re waiting for the “perfect” moment when they’ll have the energy, clarity, or time to do it exactly right. I once worked with a client, “James”, a graphic designer, who would avoid starting projects because he was overwhelmed by the need to create something flawless. He would spend hours envisioning the final product but struggled to begin. His procrastination wasn’t due to laziness but rather the paralyzing thought of creating something less than perfect.
Overcoming It: To help James, we worked on practicing self-compassion and accepting that “done is better than perfect.” He began setting time limits for his work to push through the initial phase of a project, even if he wasn’t completely satisfied with it. Over time, James learned to embrace imperfection, which freed him from the self-imposed pressure that had been holding him back.
Task Aversion: Sometimes, procrastination happens because we find a particular task unpleasant, boring, or stressful. For many of my clients, tasks like filing taxes, doing household chores, or writing reports become sources of procrastination because they evoke negative emotions. One client, Amy, would avoid doing her monthly finances because it triggered feelings of overwhelm. The mere thought of looking at her bills would make her anxious, so she put it off until the last minute, often missing payment deadlines.
Overcoming It: In “Amy’s” case, we used the Pomodoro Technique, a time management method where tasks are broken into 25-minute intervals, followed by a 5-minute break. I suggested she set a timer and work on her finances for just 25 minutes, reassuring her that she could take a break afterward. This helped her approach the task in smaller, less intimidating increments, reducing her overall stress. Over time, the task became less daunting, and she was able to complete it without the emotional weight.
Emotional Avoidance and Stress: Procrastination often stems from a desire to avoid uncomfortable emotions. When tasks evoke stress or negative feelings, it’s easier to distract ourselves with more pleasurable activities. For some, procrastination is a way to temporarily escape feelings of inadequacy, frustration, or anxiety. A client named “Mark” came to therapy because he was avoiding making career decisions. He felt stuck in a job he disliked but avoided taking steps to make a change because of the fear and uncertainty associated with job hunting.
Overcoming It: For Mark, we used Acceptance and Commitment Therapy (ACT) to address the avoidance. We worked on accepting uncomfortable emotions, rather than running from them. I helped him identify his core values, which included personal growth and career satisfaction. By focusing on these values, Mark began to take small steps toward his career goals, acknowledging that discomfort was part of the process but didn’t have to dictate his actions.
Practical Strategies to Combat Procrastination
If you’re struggling with procrastination, here are some strategies that have been effective for my clients:
Break Tasks Down: Large tasks can feel overwhelming. Breaking them into smaller, more manageable steps can reduce anxiety and make it easier to start.
Set Time Limits: Use the Pomodoro Technique or simply set a timer for 15 or 30 minutes. Allow yourself to work on the task for that set time, knowing that you can stop afterward if needed.
Challenge Negative Thoughts: Be aware of any negative thoughts driving your procrastination. Are you afraid of failure or perfectionism? Challenge these thoughts by reframing them. Remind yourself that progress, not perfection, is the goal.
Practice Self-Compassion: Be kind to yourself when you procrastinate. Harsh self-criticism only leads to more avoidance. Acknowledge that procrastination is a common struggle and that you’re working to improve.
Reward Yourself: Once you’ve completed a task or made progress, reward yourself. Positive reinforcement can help build motivation for future tasks.
Conclusion Procrastination is a complex issue, often rooted in deep psychological processes. Whether it’s driven by fear of failure, perfectionism, or emotional avoidance, the good news is that it can be managed with the right tools and support. As a therapist, I’ve seen my clients make incredible progress by addressing the underlying emotional and cognitive barriers that fuel procrastination. By recognizing the reasons behind procrastination and applying practical strategies, it’s possible to break the cycle and take control of your time — and your life.
If you find yourself struggling with procrastination, remember that it’s not a character flaw or laziness. With self-awareness and the right support, you can overcome it.
Exploring how emotional intelligence (EQ) plays a role in relationships, leadership, and personal success.
In my years as a therapist, I’ve had the privilege of working with individuals from all walks of life, each bringing their unique emotional landscapes to our sessions. Some have come to me overwhelmed by stress at work, others seeking to repair fractured relationships, and many hoping to find balance in the chaos of daily life. One thing I’ve noticed over and over is that those who possess higher emotional intelligence—or EQ—often fare better not only in managing their emotions but in navigating life’s complex social and professional dynamics.
Emotional intelligence is not just a buzzword; it’s a scientifically validated framework for understanding and managing our emotions in ways that lead to healthier relationships, more effective leadership, and greater personal success. The concept, popularized by psychologist Daniel Goleman, is defined by five key components: self-awareness, self-regulation, motivation, empathy, and social skills (Goleman, 1995). In this article, I’ll explore how these components play out in real-world scenarios, drawing from both research and my own therapeutic experiences.
Emotional Intelligence in Relationships
One of my clients, let’s call her Sarah, came to me struggling with feelings of isolation in her marriage. She couldn’t understand why small arguments with her spouse would escalate into full-blown fights. As we worked through these moments in therapy, it became clear that a lack of emotional intelligence was at the heart of the issue. Sarah wasn’t aware of how her own emotional triggers were influencing her responses to her partner. Without self-awareness, she couldn’t regulate her emotions, and without regulation, empathy became harder to access.
We began working on her self-awareness by having her track her emotions and reactions to stressors throughout the week. Slowly, Sarah started to notice patterns—how fatigue or frustration at work would often spill into her conversations at home. With this newfound awareness, she could then focus on self-regulation—learning techniques to pause, breathe, and respond thoughtfully instead of reacting impulsively. Over time, her empathy for her spouse grew, and they began communicating more effectively, resolving conflicts with compassion rather than defensiveness.
This experience highlights the critical role emotional intelligence plays in relationships. People with high EQ are better able to understand their own emotional states and, in turn, relate more empathetically to others. Empathy allows us to step into someone else’s shoes and see things from their perspective, which fosters deeper connections and more harmonious interactions (Schutte et al., 2001).
Emotional Intelligence in Leadership
Leaders who possess emotional intelligence are often more successful at inspiring, managing, and motivating their teams. One of my clients, a mid-level manager named John, was struggling to connect with his employees. He was a brilliant strategist but felt like his team didn’t respect him, and he couldn’t figure out why.
After a few sessions, it became clear that while John excelled in technical skills, his emotional intelligence was underdeveloped. He had difficulty recognizing when his own stress impacted his leadership style, which led him to be abrupt or dismissive without realizing it. His employees felt unheard and unappreciated, which was eroding team morale.
We focused on developing social skills, one of the core elements of EQ. John began practicing active listening and worked on his self-regulation by checking in with his emotions before meetings. When he felt his stress levels rising, he would pause, breathe, and reset his approach. By actively engaging his team with empathy and patience, John was able to rebuild trust, and in turn, his team’s productivity improved (Caruso & Salovey, 2004).
This is a common scenario in leadership. Emotional intelligence in the workplace fosters better teamwork, enhances communication, and allows leaders to build a supportive environment where people feel valued. Self-regulation and empathy are essential for leaders to maintain their composure under pressure and keep their teams motivated, while strong social skills help them manage relationships and conflicts effectively (Goleman, 2000).
Emotional Intelligence and Personal Success
Beyond relationships and leadership, emotional intelligence is often a key driver of personal success. People with high EQ tend to perform better under stress, navigate challenges with resilience, and maintain a balanced outlook on life. In therapy, I’ve seen firsthand how developing emotional intelligence can transform lives.
Take, for example, a young entrepreneur I worked with named Alex. Alex was brilliant but frequently found himself overwhelmed by anxiety and self-doubt. He would often set lofty goals but crumble under the pressure of achieving them. During our sessions, we explored the emotional roots of his anxiety and focused on building self-awareness and motivation—two key components of EQ (Bar-On, 2006).
By increasing his self-awareness, Alex learned to recognize when negative thoughts were clouding his judgment and derailing his progress. He also began to tap into intrinsic motivation—the internal drive that comes from a personal sense of purpose rather than external validation (Zeidner et al., 2009). This shift allowed Alex to approach his goals with clarity and confidence, which helped him achieve personal and professional milestones he had previously thought impossible.
Research supports the idea that emotional intelligence is crucial for success. Studies show that people with high EQ are more likely to achieve their goals, manage stress effectively, and build lasting relationships—all of which are essential for long-term fulfillment (Salovey & Mayer, 1990). Motivation, especially when coupled with emotional regulation, helps individuals stay focused on their objectives and push through obstacles without becoming overwhelmed.
Conclusion: Cultivating Emotional Intelligence
As a therapist, I’ve seen the profound impact that emotional intelligence can have on people’s lives. Whether it’s helping a couple improve their communication, guiding a leader to inspire their team, or empowering an individual to overcome self-doubt, EQ is often the key that unlocks lasting change.
The good news is that emotional intelligence is not fixed—it can be developed and strengthened over time. By practicing self-awareness, regulating emotions, cultivating empathy, and honing social skills, anyone can improve their emotional intelligence and, in turn, enhance their relationships, leadership abilities, and personal success (Goleman, 1995).
If there’s one takeaway from my work with clients, it’s that the journey toward emotional intelligence is both deeply personal and universally transformative. As you become more aware of your emotions and how they influence your behavior, you begin to unlock the potential for more meaningful connections and a more fulfilled life. Emotional intelligence isn’t just about managing emotions—it’s about thriving in every aspect of life, from the boardroom to the living room.
References:
Goleman, Daniel. Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books, 1995.
Salovey, Peter, and John D. Mayer. "Emotional Intelligence." Imagination, Cognition, and Personality, 9(3), 1990.
Schutte, Nicola S., et al. "Emotional Intelligence and Interpersonal Relations." The Journal of Social Psychology, 141(4), 2001.
Caruso, David R., and Peter Salovey. The Emotionally Intelligent Manager: How to Develop and Use the Four Key Emotional Skills of Leadership. Jossey-Bass, 2004.
Bar-On, Reuven. "The Bar-On Model of Emotional-Social Intelligence (ESI)." Psicothema, 2006.
Zeidner, Moshe, Gerald Matthews, and Richard D. Roberts. What We Know About Emotional Intelligence: How It Affects Learning, Work, Relationships, and Our Mental Health. MIT Press, 2009.
Goleman, Daniel. "Leadership That Gets Results." Harvard Business Review, March-April 2000.
Marcus clutched his backpack tightly as he navigated the crowded high school hallways, eyes glued to the linoleum floor. His brown hair fell in disheveled waves around his face, and he kept his head down, avoiding the gaze of the other students. It wasn't just any typical day; today was the day of the big math test, and Marcus had spent weeks preparing for it, not that anyone cared.
As he approached his locker, a familiar voice echoed through the hall. "Hey, four-eyes!" It was Jake, the high school's unofficial king of torment. Marcus winced but didn’t turn around. He could feel Jake’s posse closing in on him, their snickers punctuating the air like jabs.
"How’s the loser doing?" Jake's voice grew closer. Marcus could almost sense the smirk on his face. "Studying for your pathetic little test again? Must be so boring in that little world of yours."
Marcus was used to this routine. He knew the script by heart: the taunts, the shoving, the crowd of spectators who found his discomfort entertaining. But today, he felt something different brewing inside him. He’d been working on a special project in the secrecy of his room, a project that meant more to him than any test ever could.
Ignoring Jake’s jabs, Marcus unlocked his locker, his fingers trembling slightly. Inside was a neatly organized box, filled with hand-drawn comic books. They were his own creation, a superhero saga he’d been developing for months. In these pages, Marcus was not a bullied teenager; he was a hero, powerful and invincible, fighting against all odds.
As he pulled out a copy of his latest issue, Jake’s laughter grew louder. But Marcus wasn’t afraid anymore. He took a deep breath and turned to face his bully, holding up the comic book.
"Why don’t you read this?" Marcus said, his voice steadier than he felt. "Maybe you’ll learn something."
Jake looked at the comic book, bewildered. His friends fell silent, curiosity overcoming their usual bravado. Marcus noticed the momentary confusion in Jake’s eyes and seized the opportunity. "It's about a hero who fights against bullies and stands up for what's right. Maybe it’ll inspire you to think twice."
The hallway buzzed with whispers. Marcus knew the comic book was not just a story; it was his message to the world. He walked away, feeling a sense of liberation he’d never experienced before. As he rounded the corner, he could hear Jake and his friends discussing the comic, their voices tinged with a mix of mockery and genuine curiosity.
That evening, Marcus found an unexpected surprise in his locker: a note from Jake, along with a request to borrow the comic. It was a small gesture, but for Marcus, it was a sign of change. He realized that sometimes, courage comes not from fighting back with fists, but from sharing a piece of yourself that might just make others see you differently.
As he settled into his room to work on the next issue, Marcus felt a spark of hope. Maybe, just maybe, his stories could make a difference. And in that moment, the hero he’d always imagined himself to be felt a little bit closer to becoming real.
I’ve debated for a while whether or not to share my story, but I’ve come to realize that sharing our experiences can help others who might be going through something similar. So here it goes.
My name is Emma, and two years ago, my world was shattered. I lost my husband, James, and our two beautiful children, Sarah and Michael, in a tragic car accident. The pain was unimaginable, and for a long time, I felt like I was drowning in grief. Every day was a struggle just to get out of bed.
In my despair, I turned to methamphetamine as a means to numb the overwhelming sorrow. At first, it seemed to offer a fleeting escape from the agonizing reality of my loss. But soon, it took over my life, plunging me into a downward spiral of addiction and despair. I became isolated, neglecting my health and relationships. The drug became my only solace, yet it only deepened the void within me.
Thankfully, a close friend noticed my alarming decline and intervened. They urged me to seek professional help. Reluctantly, I reached out to a therapist, Dr. Matthews, who specialized in addiction recovery and trauma. She offered me a lifeline when I felt utterly lost.
Therapy wasn’t easy. I had to confront my addiction head-on and unravel the tangled emotions beneath it—grief, guilt, and the desperate need for escape. With Dr. Matthews' guidance, I began to understand how the drug had become a misguided coping mechanism, masking my pain rather than healing it.
Slowly, with the support of my therapist and my loved ones, I started on the challenging road to recovery. It was a journey marked by setbacks and breakthroughs, moments of clarity and relapse. I learned healthier ways to cope with my grief and rebuild my life without the crutch of drugs. Volunteering at a local community center and joining a support group for addiction survivors became anchors of hope and connection during my darkest days.
Then, unexpectedly, a ray of light pierced through the shadows. Last month, I received a call from my sister, Sarah (named after my daughter), who had been traveling abroad with her father. They were finally coming home. I couldn’t believe it—I was going to see my children again after all this time.
The reunion was bittersweet. There were tears and laughter, hugs that felt like they could heal old wounds. Sarah and Michael had grown so much, both physically and emotionally, and yet they still carried the spirit of their father’s laughter and kindness. We spent hours catching up, sharing memories of James and recounting their adventures abroad.
Today, I can say with gratitude that my family is back together. It’s not the same as it was before—we’ve all been changed by our experiences—but we’re learning to navigate this new chapter of our lives together. I still have moments of sadness and grief, but they no longer consume me. I’ve learned to cherish the memories of James and our children while embracing the joy of the present.
If there’s one thing I’ve learned from this journey, it’s that healing is possible. It’s not a linear path—I still have good days and bad days—but with time, courage, and the support of others, recovery is within reach. If you’re struggling with addiction or loss, please know that you’re not alone. Reach out to loved ones, seek professional help if you can, and hold onto hope.
Thank you for allowing me to share my story. I hope that it brings comfort and inspiration to anyone who may need it. Remember, there is always hope, even in the darkest of days.
