It is fairly common knowledge that everyday stress can be a serious risk factor for certain illnesses, including the development of high blood pressure and heart disease. Additionally, several studies now demonstrate a relationship between stress and an increased risk of stroke, according to Dr. Michael Blaha, a cardiologist at Johns Hopkins Medical Center. The risk of holiday stress can increase in the presence of other factors, including obesity, a poor diet and smoking.
Unfortunately, the holiday season can be a source of increased stress for many people, according to the American Psychological Association. Examples include:
- Dealing with family
- Shopping and gift-giving
- Travel arrangements, delays, and traffic
- Inadequate sleep, excessive eating, or drinking
Studies have found that women are more prone to report increased stress during the last six weeks of the year, likely due to time constraints, childcare demands, and the responsibilities of entertaining, cooking, and shopping.
If the past eleven months have been difficult due to job demands, commuting or family relationships, then holiday time has the potential to further compound the problem. Excessive or prolonged worrying can cause excessive amounts of the hormone cortisol to build up in the blood stream, raising levels of cholesterol and triglycerides. These changes can lead to high blood pressure and weight gain.
Symptoms to be aware of include anxiety, headaches, difficulty sleeping, and irritability. Of course, you could see your healthcare professional for these symptoms, but the likely outcome will be medication to address the symptoms, such as anxiety meds or a sleep aide.
Instead, here are measures one can take to mitigate anticipated stress and have a more enjoyable holiday season.
Planning
Consider looking ahead at the road map that includes the holiday season. Choose priorities and list the most important items first. Create a list that is reasonable and practical to accomplish. Resist the temptation to add to the list impulsively.
Treat Yourself as a Priority
Life can be stressful the entire year. Take time for yourself to buffer the effects of stress, such as a walk in the fresh air or a massage. Consider a holiday production at your local church or community theater to lift your spirits.
Finances
Nothing is worse than getting huge credit card bills in January, which is the time to start fresh and set new goals. If you’re not a budget person, keep a dollar amount in mind for the holidays, including gift-giving, decorating, and travel. Imagining those bills coming due can help minimize impulse spending.
Volunteer
Spending even a couple hours helping a worthy cause can be extremely fulfilling and uplifting. By helping others less fortunate, we help ourselves at the same time.
Say ‘No’
As sure as Santa will come down the chimney on Christmas Eve, you will be on the receiving end of last-minute invitations, requests, or demands. It’s ok to say no, or at minimum, think it through before accepting. Also, it’s ok to politely recuse yourself from discussions you are not comfortable with, whether political, religious, or otherwise. There will be another place and time for that.
Dr. Stacy Eagle, Director of Psychiatry at St. Charles Hospital in Port Jefferson, agreed with the above strategies during a phone interview with The Messenger. “It’s important to manage expectations this time of year,” said Dr. Eagle. She also suggested guided imagery or five-minute meditation sessions, which can be learned on YouTube.
Thinking ahead and preparing the proper mindset for the holidays can make a big difference. Any of the strategies listed above would be preferable to excessive eating, drinking, or spending. If you can make that happen, not only will you manage stress better and avoid health issues, but you will begin the New Year having established some good habits. Regular exercise, eating well, and setting aside time for yourself will serve you well all year round. Happy holidays!
