The holiday season is often depicted as a time of joy and celebration, but for many, it brings a unique set of stressors. From the pressures of gift-giving and party planning to managing family dynamics and potential feelings of loneliness, the holidays can take a toll on both your physical and mental well-being.

 Understanding and addressing stress during this time can transform your holidays and set you on a positive path for the New Year.

When we say we are under ‘stress’, what we really mean is that we have been subject to ‘stressors’. A stressor is any physical or psychological stimuli that disrupts our equilibrium. The physiological and behavioral changes that result from exposure to such stimuli are part of the stress response. Someone cuts you off in traffic (stimuli)  making you slam on your brakes resulting in a heightened state of alertness, rapid heart beat etc. (stress response).  

The stress response begins with a real or perceived threat which activates the hypothalamus, setting off an alarm in the body. This prompts the adrenal glands to release a flood of hormones, including adrenaline and cortisol which causes you to have a rapid heartbeat, increased blood pressure, and increased energy among other things. The body is getting ready to respond to the perceived threat. It increases glucose in the bloodstream, and slows functions like digestion, that would be considered nonessential in a flight or fight situation.

 That’s great if we’re about to fight off a predator, but when we’re talking about managing pressures of life that are not quite life or death, it can be very disruptive and even harmful over time. The key is how we manage it and what our starting point is.

 If we’re already starting at a six or seven on the imaginary stress scale, any added pressures can quickly push us into feeling overwhelmed.

How Stress Affects Your Health

Prolonged stress weakens the immune system, making you more prone to illness. It can also increase your risk for:

       •         Heart disease

       •         High blood pressure

       •         Sleep disturbances

       •         Digestive issues

       •         Muscle tension

       •         Tension headaches/migraines 

Stress can take a significant toll on mental health, leading to:

       •         Heightened anxiety and depression

       •         Irritability, frustration, and anger

       •         Difficulty concentrating and making decisions

       •         Social withdrawal and feelings of isolation

Actionable Strategies to Manage Stress 

       •         Plan ahead: Create a realistic and balanced schedule to avoid overcommitting. It is easy to say yes to invitations and events, especially early on in the season, and then before you know it, you are stressed out and overextended with no time for yourself.

 Know yourself. If you are more of an introvert, holiday gatherings will naturally drain you of your energy. It is not a deficiency and it doesn’t mean you don’t like people. It’s just the way you are. You need to build in some time for yourself to replenish. If you’re an extrovert, you get drained of energy when you spend time alone. You need to build in time to be around other people to replenish, so these gatherings will naturally make you feel more energized. Either way, you need to have a realistic expectation of what you can commit to.

       •         Prioritize and Delegate: Prioritize commitments that align with your wellbeing. Focus on what matters most and delegate tasks where possible. Show yourself some grace and acknowledge that you are not super human. Ask for and accept help when you need it. Share responsibilities with family members or friends to ease your load.

       •         Set Boundaries: Boundaries are essential for healthy people and healthy relationships. Decline invitations or commitments that feel overwhelming. Communicate clearly and let loved ones know your limits. People who love and care about you will understand. Next year might be a completely different story; but take care of yourself today right where you are.  

       •         Mindful Moments: Pause to appreciate the present moment, whether by focusing on your breath or observing your surroundings without judgment. There is an interesting little word that I learned way too late in life…equanimity. In essence, it is accepting what is happening around you and even within you without judgement or critique. Trust me when I say, this can be a game changer. It can be an especially helpful technique during the holidays. Try not to get tense or critical about distractions or imperfections within and around you. If you notice yourself leaning toward judgement, acknowledge it, make an adjustment if possible, and continue on as judgement free as possible.

       •         Meditation: You don’t need to be a guru to meditate…everyone can do it. Just find a quiet space, and get present in the moment. Stop thinking of the myriad of things fighting for your attention. Set your attention on a beautiful scene, a person who makes you smile, something you’re grateful for, or your favorite poem or Bible verse. Acknowledge distractions as they come, but don’t brace against them. Gently pull your attention in on the present moment. There are also guided apps like Headspace or Calm for quick, stress-reducing meditations. 

       •         Exercise Regularly: Just 20 minutes of physical activity can boost your mood and reduce stress. The stress response releases hormones that make you feel anxious, overwhelmed, and irritable. Exercising releases hormones that make you feel good. They help improve your mood and keep you balanced, especially under stress.

•         Make it Enjoyable: Find an activity that you genuinely enjoy doing rather than something you think you should do. Include a friend for even greater enjoyment and accountability.

       •         Balanced Eating: Incorporate whole foods, lean proteins, fruits, and vegetables into meals. Plan ahead for the week by meal prepping. It is an investment of time which has a very big reward. If you find that your body is running on empty, take a look at what fuel you’re giving it. Our bodies cannot thrive on a diet of processed food. Make small adjustments where you can. The goal is progress, not perfection.

       •         Mindful Indulgences: There will be indulgences, especially this time of year. That is perfectly ok as long as you are in control of them and not the other way around. Enjoy holiday treats in moderation, pairing them with nutrient-rich foods to maintain balance. Minimize processed foods, sugary drinks, and excessive caffeine. 

       •         Nurture Relationships: Spend time with supportive friends and family. This will take intentionality but the payoff is big. People who have supportive relationships are less likely to seek negative coping mechanisms.

       •         Join a Group: If you are limited in the area of social support, try engaging in community activities or hobby groups to foster new connections and reduce loneliness. There are even virtual groups for those who don’t like going out in the winter time.  

       •         Deep Breathing: Practice slow, deep breaths to calm your nervous system. This is a little gem of a technique that can be done anywhere and produces immediate results.

       •         Muscle Relaxation: Release tension with progressive muscle exercises. In essence, this involves tensing a muscle group for approximately 5 seconds and then releasing the tension for about 15 seconds. Notice the relaxation after relaxing the muscle. Continue this throughout your body. Sometimes we’re not even aware that we are tensing muscles. Participating in this activity will grow your awareness and encourage your body to be in a more relaxed state.

       •         Schedule Self-Care: Dedicate time for activities that recharge you. Even if you think you can’t afford the time…make the time. It can be as little as 15 minutes. Take a warm bath, listen to calming music, or work on a puzzle. Take some time to journal, color, or enjoy a quiet cup of tea. Prioritize sleep, aiming for 7-9 hours nightly to feel rested and recharged. If you are running low on sleep, give yourself a 15 minute power nap…it does wonders!        

Navigating stress becomes easier with personalized support. 716 Health & Wellness Coaching provides personalized support to help you thrive during the holiday season and beyond including:

       •         Stress Identification: Pinpoint and address your unique stressors.

       •         Customized Coping Strategies: Develop a tailored plan to manage stress and maintain balance.

       •         Healthy Sustainable Habits: Build healthier routines in eating, exercise, and sleep.

       •         Build Resilience: Strengthen your ability to manage future challenges with confidence.

Take the first step today and move toward a healthier, more balanced New Year!