How to stress less during the holidays

When I think of the holiday season as joyous as it is, I can't help thinking about stress.

Feeling the stress of the season? Me too! In fact nearly 9 out of 10 people say they get pretty stressed around the holidays. 

But stress has been around since the beginning of time.

It started as the flight-or-fight reflex when early humans confronted a life-threatening situation, and now, stress itself has become a life-threatening situation.

Over the centuries the body mechanics have stayed pretty much the same. Most of the time, when you get stressed that fight or flight reflex gets triggered. Your brain says to release the cortisol and epinephrine (another name for adrenaline). Your heart beats faster, your blood pressure goes up, your breathing gets rapid and deep. Your nervous system is getting your body ready to fight or run for your life. Experiencing life’s repeated daily stressors can take a serious toll on your health, and certainly on your peace of mind. In modern life, stress is a given. It’s everywhere.

To compound the problem, stress gets more intense around the holidays. We stress about money. It feels like everything costs double now.

• So much stuff to do around the holidays. Finding time can drive us crazy.
• Traveling is a major stressor.
• Grief. Missing loved ones who have passed or the ones we can’t visit takes a toll on our well-being.
• Family. Yeah, then there’s family; enough said.
• This is only a partial list!

If we can’t eliminate all causes of stress, what CAN we do about it?

Try this if it’s available to you. Snuggle with a dog or cuddle with a cat. Oxytocin, the cuddle hormone, gets released that gives you a feeling of bonding and relaxation. It lowers the stress hormone cortisol and boosts the feel-good hormones dopamine and serotonin.

Relax. No really, any conscious relaxation is a form of yoga or Meditation, and it works. It relaxes your fight or flight reflex. Sometimes you only need a few seconds and you feel a lot better.

Try this at home or at work: Sit or lie down and close your eyes.

Let your muscles relax. Concentrate on your breathing.

Breathe in and hold your breath for 1 second – 1 one hundred thousand, Breathe out

Breathe in again a little deeper and hold for 2 seconds – 1 one hundred thousand, 2 one hundred thousand – breathe out.

Breathe in deeper and hold for three, then four, then 5 seconds

When you get to around 3 seconds of breath holding your stress level should start to drop and your mind should start to clear itself for thoughts.

After five, you should feel pretty good. This actually works and can relieve any kind of stress, including holiday. 

Eat better. Substituting good food like fruit for sugary snacks and drinking less caffeine and alcohol can make a big difference. This of course doesn’t work immediately. But making this lifestyle change pays off over time. The antioxidants in fruit reduce inflammation, protect the brain from damage and help regulate mood. Vitamins like B and C reduce stress hormone levels. You feel better when you eat better.

Move. Regular exercise has been shown to be about as effective as antidepressant meds. At home, put on some music and dance around for a song or two.

If you have the time, keep going, After a few minutes, as your heart rate goes up your mood will improve. This is because you’re now doing aerobic exercise, a great mood elevator. After about 20 minutes you’ll feel even better because the endorphins, your body’s natural anti-depressant drugs will kick in and all will be right with the world for a while. By the way a half-hour of brisk walk or putting on an aerobics video also works great to relieve holiday stress. And keeping that up till it becomes a lifestyle change can help you live a longer happier life.

Get a massage. Professional massage therapists are great, but for just plain stress, getting your significant other or a close friend to give you a massage works just as well, maybe better. Be sure to return the favor.

Laughter is a fabulous stress reducer. A good laugh increases your oxygen, releases endorphins and can decrease your fight or fight response. And yeah, laughter is fun. Never saw a laugh without a smile.

Hope you'll try these suggestions to relieve holiday stress. And there’s no need to feel guilty about prioritizing self-care. You’re better company when you’re relaxed, people who care about you will be happy to see you taking care of yourself, and you’re more likely to have happier holidays!

Mirabai Holland is CEO of NuVue LLC, a health education and video production company. She is a certified health coach, exercise physiologist and wellness consultant for Manatee County government employees and has a private practice. Her wellness programs are implemented in hospitals, MD practices, fitness facilities, resorts and corporations worldwide. She is also an artist who believes creativity enhances health. Visit mirabaiholland.com Contact her at [email protected].