8 Ways to Manage Holiday Stress

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM Published on

A wrapped gift. Holiday stress is an anticipated effect of this joyful holiday season.People young and old look forward to the holidays, but once the festivities draw near, the things we eagerly anticipated can become major stressors. In fact, an estimated 80% of Americans expect to feel stressed during the holidays.[1] There are holiday parties, out of state trips, inclement weather, gifts to buy, dinners with family or friends, and maybe a few traditions that you’d rather skip. All of these things can fray your nerves and turn joyous holiday festivities into taxing pressures.

Stress can lead us to eat or drink more than we normally would, which can become its own source of anxiety. Stress also takes a toll on more than just your waistline, it can impair your immune system and make it harder to stay healthy during winter. In fact, people who suffer from constant stress are more susceptible to viral infections like the flu and common cold.[2]

To avoid letting these pressures ruin your holiday spirit, planning and stress management are essential. You can only do so much, focus on what’s achievable and enjoyable.

 

 

Common Holiday Stressors

The social obligations, trips, pressure to buy, and family visits may all be sources of anxiety. We all know what it’s like to be pressed for time and money, and extended impositions by houseguests don’t help. Social and family pressures abound during the holidays and can grate on your feelings of hospitality and weaken your willpower at the dessert table. Let’s look at some of the most common sources of holiday stress.

Budget and Unrealistic Expectations

For many, consumerism is a major part of the holiday season. Whether you participate in the spending free-for-all a little or a lot, it’s a reality. In fact, 9 out of 10 people plan to buy something solely because of the holidays.[1] That’s not inherently bad, it’s emotionally rewarding to give gifts and, for many people, generosity is how they get into the holiday spirit. The problem, however, is when the budget ends and overspending begins.

Memories

The holidays are a sentimental time and reflecting upon the past is to be expected. For many people, memories are bittersweet. It’s nice to think about friends and family, but those happy memories may be clouded if those people are no longer with us. And, sometimes going home for the holidays stirs up memories of old conflicts that, left unchecked, might take over your thoughts this holiday season.

Depression

The winter blues can be exacerbated by short days and long nights. If you’re skipping your after-work exercise because of the cold weather or dark evenings, you are missing out on the psychological benefits of working out.[4] The shortened period of sunlight might also cause you to experience seasonal affective disorder, or the appropriately abbreviated SAD. This disorder is actually a type of depression and characterized by a range of symptoms that accompany changes in weather.[5]

Gaining Weight

Every January, gyms and health clubs offer membership discounts and sign-up specials to take advantage of the New Year’s resolutions-makers’ desire to get back in shape. All of the parties, sweet treats, and cocktails can weigh heavily on you in more ways than one. Winter weight gain is a major cause of anxiety, especially if you’ve already gained a few before the holidays even arrive. Family members’ not-so-subtle comments about weight are often the last thing we want to hear at the dinner table.

Work Environment and Deadlines

A toxic work environment or multiple pressing deadlines to meet before the end of the year can prevent you from fully enjoying the holidays. Working in retail or sales is especially stressful because of long holiday hours, contentious customers, and the pressure to meet quotas.

Social Obligations

Oftentimes, we’re expected to participate in things because of tradition or obligation. Yes, these events may bring us together with extended family, but they’re not always easy. Unexpected or last minute guests can exacerbate tensions further.

Best Tips for Managing Holiday Stress

Give yourself a buffer and anticipate that anxiety or emotionally trying events may arise. Your health status and attitude are powerful predictors of your holiday experience, so make an effort to stay on top of both your physical and mental well-being.

1. Set Realistic Goals and Expectations

To mitigate the stress of gifts, set a realistic budget, make your list early, do your research, and shop online. The retail store madness isn’t worth the stress of going out after work, fighting for a parking spot, and contending with long lines.

Set realistic expectations for gift giving. This will alleviate any pressure to spend more than you’re comfortable with. You can make the holidays special without breaking the bank.

2. Focus on the Positive and Smile

You can’t control everything, so focus on the positive and make the best of things. Whether you’re the guest or the host, make peace with the old tensions that keep you from feeling at ease. Finding common ground is one of the best ways to bond with those who have different beliefs or opinions. Do yourself a favor and avoid hot-button topics, like politics, at the table.

Even if you’re not where you want to be, try to have a good time while you’re there and smile. A little laughter will do you good. In fact, studies show that laughing out loud has real health benefits,[6] so give it a shot.

3. Make Time for Yourself

A woman meditating.

If you feel overwhelmed, don’t hesitate to take a few moments for yourself. Holiday parties and preparations can be draining and you can only help others after you take care of yourself. Set aside time to take in a yoga class or meditate. Schedule an aromatherapy massage as a gift to yourself.

If you’re at a party and it starts to feel a little too much, find a quiet room or corner. Take deep, calming breaths and focus on being present. You’ll be better equipped to handle social situations when you’re lucid.

4. Sleep Well

It might be tempting to stay up all night while you’re on vacation, but regular sleep must be a priority, even on holidays. Exhaustion makes everything more difficult—from driving to controlling your emotions.[7] Even worse, ongoing sleep deprivation has been linked to heart disease, obesity, high blood pressure, stroke, and kidney disease.[7] Shoot for 7-8 hours every night.[8]

5. Seek Support if Needed

Don’t be afraid to seek help if you are suffering from serious depression. Reach out for professional help or communicate your feelings to sympathetic friends or family.

6. Exercise

Exercise is a great mood booster; it’s especially helpful for those dealing with anxiety[9] or depression.[10] Try to get outside for a little air, even a brisk walk can raise your spirits. In one study, participants who went for a 90-minute walk outside in a natural environment had healthier brain activity than those who walked through an urban area.[11] Not only is exercise great for SAD,[12] it’s an excellent opportunity to clear your head.

7. Stick to a Healthy Diet

Holiday weight gain can be a result of stress or a stressor itself.[13] It might be a challenge but you can always make healthy decisions; moderation is a great place to start. Take smaller servings, drink a glass of water before eating, and skip the seconds. If you cook, prepare dishes that are healthful, like this green bean salad recipe. If you’re feeling anxious, try these stress-relieving foods.

8. Remember What The Holidays Are About

The holidays are supposed to be a time of celebration. Spend your holiday time relaxing and enjoying your friends and family. Indulge yourself a little. Relax, hydrate, rest, and have fun. Allow yourself to enjoy the holidays and you’ll look forward to them every year.

From Global Healing Center to you and yours, have a happy, healthy holiday season.

References (13)
  1. “Tips for parents on managing holiday stress.” American Psychological Association. Nov. 2012. Web. 23 Nov. 2016.
  2. “Fact Sheet on Stress.” National Institute of Mental Health. n.d. Web. 23 Nov. 2016.
  3. “Consumers' Holiday Spending Estimate Matches Recent Years.” Gallup. Gallup.com, 17 Oct. 2016. Web. 23 Nov. 2016.
  4. Bagchi, Debasis, Sreejayan Nair, and Chandan K. Sen. Nutrition and Enhanced Sports Performance. N.p.: Academic Press, 2013. Book. 23 Nov. 2016.
  5. “Seasonal Affective disorder.” Medline Plus. National Library of Medicine, 12 Oct. 2016. Web. 23 Nov. 2016.
  6. Strean, William B. “Laughter Prescription.” Official Publication of the College of Family Physicians of Canada 55.10 (2009): 965–967. Web. 23 Nov. 2016.
  7. Gibbons, Gary H. “Why is Sleep Important?” National Heart, Lung, and Blood Institute. 19 Aug. 2014. Web. 23 Nov. 2016.
  8. Centers for Disease Control and Prevention. “How Much Sleep Do I Need?” CDC.gov. CDC, 12 Nov. 2015. Web. 23 Nov. 2016.
  9. Anderson, Elizabeth, and Geetha Shivakumar. “Effects of Exercise and Physical Activity on Anxiety.” Frontiers in Psychiatry 4. (2013): n.pag. Web. 23 Nov. 2016.
  10. Craft, Lynette L., and Frank M. Perna. “The Benefits of Exercise for the Clinically Depressed.” The Primary Care Companion to the Journal of Clinical Psychiatry 6.3 (2004): 104–111. Web. 23 Nov. 2016.
  11. Bratman, Gregory N, et al. “Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation.” Proceedings of the National Academy of Sciences 112.28 (2015): 8567–8572. Web. 23 Nov. 2016.
  12. “Seasonal affective disorder.” Medline plus. 1 Nov. 2016. Web. 23 Nov. 2016.
  13. “This Holiday Season, Eat Mindful, Not Mindless.” American Heart Association. Sept. 2016. Web. 23 Nov. 2016.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Global Healing Center does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.


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