Well, here we are again – the HOLIDAYS – the MOST STRESSFUL time of the year! As the echoes of Halloween fade, Thanksgiving, Christmas, Hanukkah, and New Year’s loom ahead, bringing both joy and a significant amount of stress.
Imagine navigating through this holiday season without feeling overwhelmed by the turkey with the in-laws, the tangled Christmas lights, or the daunting post-holiday Visa bill.
Sounds impossible? It doesn’t have to be.
Research surveys show that over half of us feel the pressure during the holidays—often as much stress as a visit to the dentist or a speeding ticket.
But what if I told you that this year could be different?
In this article, you'll discover proven strategies to manage holiday stress and maintain your mental wellness, so you can truly enjoy the season.
Stay with me to find out how you can keep your stress levels in check and embrace the holiday spirit without the overwhelm.
The Impact of Holiday Stress on Health
According to the American Psychological Association (APA), more than half of all women (51%) and men (43%) in the United States experience heightened stress during the holidays – enough stress to put them at increased risk for physical and mental health effects.
Common Stressors During the Holidays
Juggling work and added family responsibilities, such as planning for holiday gatherings, shopping for gifts, and cooking for extra guests, leave many of us feeling like we can’t take time to relax while we’re struggling to get everything done for the holidays.
Survey findings show that added holiday stress, on top of already high stress levels associated with work and the economy, makes it hard to relax. Cited as “multiple stressors” in the APA research are lack of time (69%), lack of money (69%), and pressure to give or get gifts (51%).
Health Consequences of Holiday Stress
In addition, men and women who experience elevated levels of stress, rate their psychological and physical health lower than those who are not experiencing stress – and are more likely to experience a range of health ailments and symptoms such as sadness (59%), sleep problems (56%), and lack of energy (55%).
New Year's Resolutions and Stress Reduction
I hate to sound like a Scrooge (because I truly love the Holiday Season), but it’s interesting to note that when New Year’s Day rolls around, “reduce my stress levels” is second only to “lose some weight” among the most popular New Year resolutions.
This is encouraging, not only because stress is associated with a higher risk for many diseases, but also because of the many very effective, very easy-to-follow strategies that can help control stress and improve Mental Wellness.
The Connection Between Stress and Disease
The link between stress and disease is partly due to the fact that stress generally encourages us to eat more and exercise less – which is exactly the opposite of what we should be doing when we’re under stress. It also appears that these higher stress levels also cause a direct change in the body’s metabolic machinery – so brain cells shrink, immune cells shutoff, and both mood and energy levels plummet.
Think about it – this means that holiday stress is making us feel moody, fatigued, bloated, confused, irritable, and sick – not exactly the type of “holiday cheer” you’re probably looking for in your stocking…
The Role of the Microbiome, Immune System, and Gut-Brain-Axis
A key culprit in these metabolic changes appears to be an imbalance between the body's microbiome, immune system, adrenal (stress) system, and gut-brain-axis.
The latest science is showing us that imbalances between these vital systems appear to be at the heart of the epidemic of depression and fatigue that we see (in men and women) across all parts of our modern society.
Luckily, we have a lot of options for controlling stress. Stress management, regular exercise, and a balanced diet can all help to control the stress response and keep metabolic balance right where it should be – but, what else can you do to help maintain metabolic balance during the Holiday Season?
1. Love Yourself First
Have an “outlet” (a hobby or some diversion outside of work)…
2. Practice Gratitude
Being thankful can lower your stress hormones by ~25%.
Learn to tell the difference between “big” issues and “little” issues… and learn to “look on the bright side” (really).
As simplistic as it sounds, the fact that you can look to “what is improving” in a given situation can help to psychologically buffer the stress in other areas of your life…
3. Connect with Others
Hang out with friends (avoid social isolation).
Tough times are always easier when you’re around other people – and the Holidays are the perfect time to get together with family and friends…
4. Give Back
Altruistic behaviors release endorphins – giving a gift feels better than getting a gift!
5. Supplement Strategically
Conclusion
In bringing this physical and mental balance into our Holiday Seasons, we’re better able to resist the detrimental health effects of stress and less likely to suffer the “Bah-Humbugs” that so many of us succumb to each year. By maintaining metabolic balance during the most stressful time of year, we’ll all be happier and healthier in the New Year. Happy Holidays!
