By Misty Noster, M.S., LMFTA
In honor of National Stress Awareness Day and with the upcoming holiday season what better time to take a moment and acknowledge the inevitable—holiday stress.
With the approaching holiday season, many of us immerse ourselves with holiday parties, gift giving, family gatherings. Feelings of cheer more realistically lead to the all-too-familiar frantic last minute gift-shopping, cleaning house or grocery shopping to host guests. This time can be overwhelming and stressful for many. When there is so much happening around us, it is easy to lose sight of our own wellbeing. One of the things we can do is to recognize our own warning signs for stress so we can better manage it.
Know your limits
One of the most common causes of holiday stress comes from overcommitting ourselves. The holidays usually can add an extra layer of guilt when there is so much emphasis of togetherness around us. Very often we feel pressure to make time for friends and family during the busiest time of the year. Do not be afraid to limit the number of events or activities you attend. Not only will you feel more energized, but you will also most likely feel more present with those you are engaging with. And don’t worry that you might not see aunt Sally at the annual family party this year, you can always connect after the holidays have calmed down.
Overeating and drinking
Another common symptom of holiday stress is overindulging in desserts and alcohol. It’s no wonder with the endless to-do’s and the abundance of goodies that slice of cake (ok, maybe 2) might feel like a quick fix for when we are feeling overwhelmed. This can lead to unplanned weight gain that might stick around into next year. One quick way to mitigate this is rather than swear off all sweets and alcohol is to consume mindfully. Are you really tasting that handful of M&M’s or were you grazing? If you struggle with overeating during the holidays and social gatherings, try to minimize multi-tasking so you can consume with intention.
Loneliness during the holidays
It is also important to acknowledge those that may experience extreme loneliness during this time of year. Lots of people long to be with family but are unable. This season may be hard for those who have experienced loss of a loved one. Others may simply recognize how the holiday season seems to highlight how their own family relationships are less than picture-perfect. Don’t be afraid to reach out, share your feelings and connect with a friend. One of the ways to combat holiday loneliness is to manage your expectations. While your holiday season may not look exactly like the best “X holiday” ever, it doesn’t mean that it can’t be an enjoyable one.
Know your signs
If there is anything good about holiday stress, it that it is 100% predictable. It’s important to recognize that the symptoms of stress can affect every person differently. The better you know yourself, the more efficient you will be at managing your stress.
Common effects of stress on the body include:
- Headache
- Muscle tension
- Sleep problems
- Fatigue
Common effects of stress on mood:
- Feeling overwhelmed
- Feeling anxious or depressed
- Lack of motivation
Common effects of stress on behavior include
- Overeating/undereating
- Irritability/anger outbursts
- Social isolation
- Tobacco/alcohol or drug use
What can you do?
Try fitting in a physical exercise routine. Not only can the natural release of endorphins improve your mood, but increase in activity can also help you sleep. The more restful sleep you get, the more likely you can fight off negative impacts of stress. Yay for positive feedback loops!
Set your priorities. Decide what traditions are the most important to you. If you usually burn out from shopping, cooking, mailing cards it’s ok to leave out some and invest in the ones that matter (maybe skipping icing that gingerbread house till 2am this year).
Try to find a relaxation technique that works for you, this can be practicing a mindful minute, yoga, deep breathing, listening to music etc.
Most importantly: make time for you. Whether it is reading your favorite book, watching your favorite show or developing your interests. Taking time for yourself can pay off volumes in terms of your mental and physical health.
Misty Noster, M.S., LMFTA is an Associate Licensed therapist at Ohana Behavioral Health.
Resources:
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
http://www.oprah.com/spirit/ways-to-avoid-stress-eating-during-the-holidays/all
https://www.verywellmind.com/loneliness-and-the-holidays-3144645
https://psychcentral.com/blog/coping-with-loneliness-during-the-holidays/
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
https://www.verywellmind.com/understanding-and-managing-holiday-stress-3145230
