8 Healthy Ways to Deal with Holiday Stress
The holidays can bring out the best in us. A peaceful snowfall, a twinkling star, and magical memories make us look forward to the holidays with fondness.
But for many of us, the holidays mean stress—and lots of it. Over-eating, over-shopping, over-spending, over-committing, over-drinking, and generally over-indulging can put you over the edge. Even seeing “beloved" family members can spark conflicting emotions and threaten the peace.
Before you stuff annoying Aunt Flo headfirst into the turkey, though, consider these top holiday stressors from a 2004 survey by the American Psychological Association (APA):
- Lack of money (61%)
- Pressures of gift-giving (42%)
- Lack of time (34%)
- Credit card debt (23%)1
Cortisol, the “fight or flight" hormone, jumps into action, raising its levels to give your body the boost it needs to get through the event.
Then blood pressure rises, and glucose and fatty acids flood the bloodstream to provide the body with additional fuel. Even blood platelets become stickier to help heal wounds that may occur in the “fight or flight" response.
When the stressor passes, the body returns to normal.
But repeated or prolonged stress keeps the body in a constant state of “fight or flight," pushing cortisol, blood pressure, glucose, and fatty acid levels dangerously higher.
Combine that with poor nutrition and difficult digestion—often the result of extended stress—and healthcare professionals agree that you may be setting yourself up for later age-related problems such as frailty, functional decline, cardiovascular disease, osteoporosis, inflammatory arthritis, type 2 diabetes, and cancers.2
If you think that’s hard to believe, then consider this: more than 1/3 of Americans say they have had an illness that was primarily caused by stress.3 Think back to your last illness even if it was just a cold or flu. Now consider the stressors in your life at that time. Surprised?
So resolve this holiday season to reduce and better manage your stress, and enjoy the holidays in good health!
See stress for what it is. It’s no wonder that 93% of Americans say that perceptions, thoughts, and choices affect physical health.3 How we perceive stressful events can set us up for health or harm.
Stress happens. Viewing normal life events as uncontrollable, personal attacks “wires" you to produce more and more cortisol, drive up your blood pressure, and jeopardize your health. But seeing normal life events as—well, normal—empowers you to better manage stress for your health.
Eat, drink, and be merry—within reason. The holidays are meant for celebration, not overindulgence. Use our holiday eating guide to make wise—and healthy—choices.
Exercise for your heart’s sake. When the stress seems overwhelming, take an exercise break. Just 30 minutes a day—a brisk walk, a run on the treadmill, or strength training—gives you a powerful tool to fend off stress.
Exercise not only helps you manage weight and is good for your body, but it can help you de-stress and clear your mind. And with a clear mind, you can make better decisions about what’s good for you this holiday season.
Rein in the shopping. Instead of searching out the latest gadget or this year’s “must have" toy…stop: you don’t have to add to the national debt or indulge everyone’s whim. Limit your gift-giving to an important few. Stay home and shop on the Internet. Or go to the mall at the least busy times.
Better yet, give the gift that everyone treasures: time. Plan a family vacation, treat friends to dinner, take a little one to a favorite museum. Memories are not found in things, but in the time you spend with those you care about most.
Give unto others. Smile at a stranger, donate food and clothing, help at the homeless shelter, wrap presents for children who would otherwise have none. Take the focus off yourself and put the spotlight on someone else. Caring for another bonds you to humanity in a way like no other—and keeps your feet on the ground.
Get the attitude for gratitude. Make a list of everything you’re grateful for and add to it every day. It doesn’t have to be big, just meaningful. Holding a puppy, seeing a stellar sunset, giving someone a hand, keeping your sanity—just be thankful for the opportunity to live!
Make it real. Even though Hollywood and Madison Avenue might wish it to be so, Christmas is not about creating the perfect family holiday. It’s about enjoying what’s here and now. Keep expectations real, and don’t try to solve long-simmering issues at the family dinner. Allow your gathering to have its own life—whatever that may be.
Cited Sources:
- “Dealing with Holiday Stress," APA Help Center, American Psychological Association
http://www.apahelpcenter.org/resources/article.php?id=67 Accessed November 2005 - “Stress Fact Sheet," American Psychological Association
http://apahelpcenter.mediaroom.com/index.php?s=media_library&cat=4# Accessed November 2005 - "Mind/Body Health," APA Practice Media Room, American Psychological Association
http://apahelpcenter.mediaroom.com/index.php?s=media_library&cat=4# Accessed November 2005
Article ID: 125
