Say ha ha ha to holiday stress

Americans have nearly as many sources of stress as we have places to holiday shop — from cell phone use to job worries and family issues. And the holidays can be a particularly stressful time of year for many, as we try to juggle the complicated reality of life with our idealized image of what the holidays should be.

It is important that people experiencing symptoms of stress know that it can be managed. Here are some of the most reliable, proven and effective ways to handle situations that may cause you stress:

•Push past procrastination. Avoiding tasks that are unpleasant or for which you feel incompetent simply creates more stress — a vicious circle. Still having failure to launch? Make a list of what you need to do and start with the easiest item, so you don’t feel you’re heading into a massive undertaking.

•Be assertive. Sometimes we get in over our heads because we don’t feel able to say no. But there’s often more room for negotiation than you might think.

•Put your rage in writing. Getting your feelings down on paper reduces their intensity and can help you gain a calmer perspective. When you’re finished writing, tear up the paper and throw it away. The key is that no one will ever see it, which allows you to put down things that you wouldn’t write otherwise.

•Revel in relaxation. There are many techniques: Guided imagery is a technique in which a CD provides a recorded voice to take you on an imaginary journey to tranquil settings. You’ll be asked to engage different pleasant sensations as you imagine sights, sounds and people.

Progressive muscle relaxation involves slowly tensing and then releasing muscle groups one at a time, starting with the muscles in the toes and finishing with those in the head.

Other techniques worth trying: yoga, massage, spending time at a spa or taking a vacation.

•Laugh a little. Humor usually involves interacting with friends and family or recalling times when you were with others — and research suggests that having a good social network helps to take the edge off tension.

•Seek a skilled counselor. To really clarify what’s stressing you and get help to modify your responses, talk with a social worker, psychologist, psychiatrist or minister.