Stress Management through the Holidays

Although the holiday season is supposed to be the most wonderful time of the year, it can also be very stressful , as people have increased responsibilities relating to decorating, shopping and entertaining. While many feel stressed, few understand what stress really is or are aware of the negative effects on health. Because of this lack of awareness, many people are not able to adequately manage stress, especially during the holiday season.

Stress is the body’s reaction to fear or anxiety that can be caused by any number of events or situations including an upcoming test, being attacked by a wild animal, or having to prepare dinner for thirty people when you only have enough for twenty. Stress causes your body to release various particles and hormones that cause the body to react quickly to the surrounding environment. For example, the brain releases Neuropeptide S which increases a person’s sense of alertness and urgency. The heart also beats faster, people breathe more frequently, and the spleen emits red and white blood cells at an increased rate. The increase of blood cells, heart rate, and oxygen in the body helps the body to become ready to deal with greater demands. When someone is in danger, he or she becomes stressed, and because of that, he is able to run faster, fight harder, or do whatever it takes to survive. However, when a person becomes stressed on a regular basis, or allows his stress to lead him to depression, the person is causing harm to his body.

Although stress can sometimes be beneficial, it can negatively affect your health. Stress can cause decreased thyroid function, elevated glucose and insulin levels, high blood pressure, decreased immune function, poor nutrient absorption from the gastro-intestinal tract, change in sex hormones, and sleep deprivation. In addition, stress can cause you to become jittery, and decreases your ability to be patient and tolerate your situation. This can cause you to alienate the people you love because you may yell at them due to your stress. By stressing to make the holidays a special time for your family, you may actually make it a miserable challenge your family is forced to endure.

The key to a peaceful holiday season is learning to manage your stress. To cope with stressful situations, some people drink alcoholic substances, eat more food, watch television for hours, or work longer hours. However, these methods are unsuccessful at best, and some of them can even worsen stressful feelings. The first step in stress management is determining the source of your stress and acknowledging that you are partially responsible for your stress. Even if you are in a situation that is not under your control, you still have the ability to decide how you will react to the situation. Therefore, if you are feeling stressed, you have the ability to relax.

The relaxation response is essentially meditation. While some people may think of meditation as some strange and foreign practice, meditation is commonly practiced across the United States. The relaxation response is started by first finding a quiet area to sit down, preferably a place free of clutter and electronic devices. Next, you should sit comfortably and close your eyes. Breathe in and out slowly and calmly repeating a word or phrase quietly each time you exhale, for instance, you could repeat, “I am at peace.” Your objective should be to clear your mind of any thoughts and focus on your breathing. If you begin to think about other things, realize you are straying and calmly refocus on your breathing. Do this for 10 to 15 minutes or however long it takes to calm yourself down.

The relaxation response may not be effective if you are not able to do it correctly. In order to make sure your meditation will be relaxing, you should first practice meditating a few times a week during stress free situations. Once you feel comfortable meditating, try to do it if you begin to feel stressed. Remember, you are in control, and only you can manage your stress.

Specific ways to avoid stressful situations are:

Understand and accept the fact that not everything will be perfect. People make mistakes, and so will you.

Don’t procrastinate.

Leaving everything to the last minute ensures that something will be missed. Shop in advance and online; this can save you much time and effort.

Take a break.

If you take a 15 minute break and meditate, you can easily reduce the stress around the holidays. Meditate every day if you have to, and remember to focus on your breathing.

Get a good night’s sleep.

Getting adequate sleep balances key hormones and ensures vitality and productivity throughout the day.

Think positively.

If you do not want something to stress you, it won’t. Try to look for the best in any situation.

The holidays can be an enjoyable time if you are able to keep it stress free. Though you may feel stressed sometimes, understand why you are feeling stressed and determine how you can dissolve those feelings. Take time to appreciate your situation and your environment. Spend time with those who you care about and who care about you. This mutually loving environment can help to keep you happy and stress free, even if the weather outside is frightful.