Life has its stressful moments and trying times. Las Vegas has witnessed this firsthand in the past few weeks. As our community still reels with angst as we come to terms with the recent tragedy, we also are gearing up for the quickly approaching holiday season and dealing with the stresses centered around this.
The holidays are a time meant for family and friends, joy and togetherness, as well as fun and good food. But they also can be a time for great stress. Think back to your most recent holiday experience, were there a couple moments that were incredibly stressful? Family dynamics, over-scheduling, meeting expectations, making poor decisions, and being too busy to really enjoy the moment can turn what should be a cheerful time into a stressful time. So, how can you manage the holiday stress or even prevent it from creeping in?
First, it’s important to be aware of the physical signs of stress. There are many; according to WebMD, “the emotional symptoms of stress include: becoming easily agitated; feeling overwhelmed; having difficulty relaxing; low self-esteem, lonely, worthless and depressed; and avoiding others. The physical symptoms of stress include: low energy, headaches, upset stomach, aches and pains, a rapid heartbeat, insomnia, frequent colds and infections, loss of sexual desire and/or ability, nervousness and shaking, cold or sweaty hands and feet, excess sweating, dry mouth, difficulty swallowing, as well as a clenched jaw and grinding teeth.” There are many symptoms, but the “feeling” of stress is undeniable and you likely know what it feels like for you personally. If any of these signs are apparent, finding ways to deal with the stress are of utmost importance.
“It’s important to discover the triggers before letting it get out of hand and impact your well-being,” said Dr. Tanya Phares, chief medical director for SilverSummit Healthplan. “Chronic stress can lead to health issues, so managing stress is essential.”
In order to combat holiday stress, there are four key areas to focus on in daily activities: eat healthy; exercise; add “you” time into your routine; and set boundaries for family member expectations.
Overeating during the holidays is common, and almost expected with the abundance of good food present at every holiday party. Holidays and healthy eating don’t always seem to go hand in hand. After all, the holiday season is notorious for pies, baked goods, mashed potatoes, and a plethora of other delicious comfort foods full of
empty calories and fat. Eating healthy foods could very well be the furthest thing from your mind, but it can have a tremendous effect on your mood. There is no need to remove those memorable holiday dishes completely — just practice moderation. Taste a little bit of the things you like, but try not to pile up your plate. Don’t completely remove the holidays from your meals, but remember to stop eating once you feel full.
Or, better yet, replace what you can with healthier options. Perhaps choose spinach dip over cheese dip, replace butter with honey, and always remember to hydrate with water rather than drinking soda. What impact does healthy eating have on a person’s overall health? Eating healthy meals can help reduce stress levels, can provide more energy, and can even help thwart moodiness accompanied with guilt. Focus on low-fat and high-fiber foods, and snack on fruits and vegetables whenever possible to keep yourself going. Be sure to check out websites that contain healthy recipes and smart diet tips, including new preparation for foods that are popular during the holidays. You can even offer to bring some dishes to any get together that are a little healthier, to ensure you are staying away from the unhealthy options. Asking others to rearrange their eating habits for you is not easy, so offer to cook or bring your own food—just in case.
Next, integrate exercise into your holiday routine. This may sound difficult, especially if you are traveling, but it is very important not only for your physical well-being, but your mental well-being too. Exercise, or rather the lack thereof, greatly impacts your mood, and can increase or decrease your stress. Ultimately, exercise pumps up your endorphins, allowing you to feel more content and better overall. Exercise is physical meditation—the trick is to find a form of exercise you enjoy. You don’t have to visit a gym if you don’t like. Instead, keep it simple: take the dog for walk, ice skate (‘tis the season), or even convince family and friends to play a little football in the yard. Including friends and family in the activity combines the closeness of the holidays with the added benefit of exercise partners. It is too easy to become a couch potato in the winter time, so make sure exercise is part of your regime. You can even participate in family physical activities, and research fun, local events in your town, such as holiday 5Ks, ice skating rinks, and so on.
“By inviting your friends and family members into your exercise routine, whether they are visits to the gym or holiday activities, you can spend time together and stay healthy,” said Phares. “The added benefit of a buddy will help keep you interested and committed to exercising.”
With eating better and exercise underway, another focus area is on “you.” What makes you happy specifically? Set aside time just for yourself at least once a day. During the holidays, this is not always easy, but it is important. It could be 10 peaceful minutes to sit, relax, and even read the news with a cup of coffee. Or, use this time to go for a walk or jog. Having “you” time allows you to recharge in the middle of the festivities and prevents stress from creeping in. It is too easy to forget individual well-being during the holidays when you are so preoccupied with dinners, gifts, and holiday functions. A packed schedule does not save much time for you, but you need to carve out those moments and make them sacred. If you are staying in a family member’s home with limited privacy, therefore limited time for just yourself, make your morning routine the “you” time. Play some music as you get ready. That extra effort will help. Keeping a regular routine makes you feel comfortable and can help prevent stress. So maintain those habits, whether it is how you get ready in the morning or taking a walk after dinner, because those similar habits will keep you feeling happy.
Lastly, set reasonable boundaries with loved ones. Don’t let people take over, crowd you, and wear you down. Base your approach upon the person. For instance, if an aunt likes to be direct, tell her not to ask about work because it stresses you out. If it is a father who needs a little more tact, gracefully bow out of certain activities to limit your interaction. It won’t be easy, and there may be side effects and consequences, but it could save you some stress this year. How you say something is just as important as what you say. Ask people to call before they come to town so you can plan something fun rather than telling people not to come at all. Boundaries are important, but it is also vital to respectfully communicate with family and friends. It is a lot easier to calmly communicate with your loved ones before there is a problem, than trying to communicate calmly after the problem has already occurred.
“Family dynamics can cause added stress during the holidays,” said Phares. “Finding a way to deal with this can be a challenge. Be sure to communicate to family and friends and be upfront and honest about what you need to be happy, especially during the holiday season.”
Mental health is linked to your emotional health, and keeping both happy during great times of stress is important to prevent any lasting effects. If you struggle with depression already, the holidays can be even more stressful. Aside from the hustle and bustle of winter, you may be adding on guilt because you are not as merry as everyone else — especially if you try to compare your feelings and emotions to those around you. If you experience depression, and it is chronic and prolonged than just the typical winter blues, be sure to ask for help. If you have trusted family members and friends, reach out to them for support. This can be as simple as talking it out or even doing a low-stress activity to take your mind off things. If you would rather talk to someone more privately, call this local hotline: 1-877-885-HOPE. This is a 24-hour call center, so there is always someone available to speak to you about what you are dealing with. They may be able to even offer solutions or another insight on what is troubling you.
Now that you are aware of tips to help survive the holidays: eating healthy, exercising, making time for you, and building boundaries — be sure to implement them. Most importantly, enjoy this holiday season with your loved ones.