Don't Let Stress Ruin Your Holidays
Put Stress Reduction Strategies In Place
Who says it has to be this way? Not me. But it is easy to get worked up over an accumulation of tasks like gift buying and wrapping, writing and mailing greeting cards, baking, and a myriad of other deadlines. If the holidays are stressful for you, you're not alone. Many Americans experience burnout during the holidays, and they don't know what to do about it.
Every year I say to myself, "No way, not this year, I'm not going to let the season control my stress level."
So, how I would I rank my success rate? Some years, pretty good. Other years have presented particularly trying circumstances, like the year the toilets froze (32 degrees below zero in the heartland) two hours before our big holiday open house. Try to get a plumber on a holiday! Or, there's the year our dog sneaked into my office and chewed up a pile of stamped and addressed greeting cards. There's comfort, though, knowing I'm not alone during the stress of annual frenetic activities.
"About two weeks into the season, I feel like I'm ready to capsize," says Lynne Neary, Chicago mother of two. "This year I'm determined to get through the holidays with a minimum amount of stress."
According to the American Institute of Stress, (for more information visit their Web site at www.stress.org) more than 110 million Americans take medication for stress-related causes each week. But when the holidays come along, people already predispositioned to stress may find themselves feeling unusually blue and more stressed-out than usual.
For those who don't ordinarily succumb to the pressure of the holidays, the season can still play havoc with our lives. So what can we do? Plan for stress, say the experts, just like you plan ahead for any calamity you want to avoid.
The good news is you don't have to let stress ruin your holidays. Try to pinpoint what you're anxious about. Are you feeling stressed because, realistically, you're not able to fulfill your children's gift requests? Are you and your spouse wrangling over holiday expenses? Are you feeling left out because your friends are enjoying the season and you're not?
The key to feeling less trapped in situations that feel overwhelming is to implement stress reduction strategies -- before stress has a chance to build to an intolerant level.
Start by considering your attitude. There's no magic bullet, but your attitude can make a difference. Ask yourself: Is your situation a small, medium or large problem? How upset do you want to get over it, and for how long? Look at the possibilities around you, not the restrictions.
Ward Off Stress With Good Nutrition
Lucy Gilles-Khouri, Director of Dean/St. Mary's Healthworks at St. Mary's Hospital in Madison, Wisconsin, says, "The holidays can play havoc with our health. In winter we tend to crave fats and sweets, but ironically, the more fat and sugar we eat, the less energy we have, and the more stressed and run down we feel."
Most people are surrounded by sweets and treats during the holidays, so what should we do? "Eat in moderation," says Gilles-Khouri. "Reprogram your thinking. Don't think if some is good, more is better."
Nutrition can play a big part in reducing stress. "When our bodies aren't operating at peak efficiency, we feel stressed, and our immune systems aren't operating at the level they should be," comments Gilles-Khouri. Eat simple, she suggests -- an apple instead of a piece of apple pie -- for keeping the stress levels down. "Cut back on fat sources, make butter cookies with margarine instead of butter, and don't forget to eat five servings of fruits and vegetables each day."
When you eat simple foods, Gilles-Khouri says you have a better chance of alleviating holiday stress. "Enjoy the people instead of the food," she advises.
Walk your way to less stress
Exercise is another important stress reducer -- particularly during the winter, when many people aren't as active as they are during other times of the year. Experts say that you can combat stress and anxiety by adding just 10 minutes of daily exercise.
Jane Clark, Fitness Director at Millberry Recreation & Fitness Center at the University of California at San Francisco, says walking is one of the healthiest ways to reduce stress. Clark, who is involved with health promotion and is certified by the American College of Sports Medicine and the American Counsel of Exercise as an instructor, says, "Organize your activities so they include walking. Walk before the holiday dinner, walk after the dinner."
She points out that while fitness programs are beneficial, it's easy to add exercise by just changing the patterns of your life.
For example, divide the laundry into several small loads, and make several trips up the stairs. It takes more time, but you're helping your physical and emotional well being when you do it this way.
Another way to add in more exercise is to park as far as away from shopping centers as possible. Don't drive around looking for the closest parking place to the front door. Park away from the crowds. The extra exercise you gain from walking is a health benefit -- to say nothing of the fact that you might avoid a fender bender in a congested parking area -- a stressful situation in itself.
Clark suggests taking an exercise class and "partnering" with a friend. "When you've made a commitment to take class with a friend, chances are you'll show up more often, and get more out of it--plus you'll have a built-in social outlet."
Stress Reduction Tips
Here are a few things you can do to prevent burnout during the holidays;
- Have a positive attitude.
- Try not to worry about things out of your control.
- Problem solve with people around you. Ask them to help you alleviate stress.
- Exercise. A few extra minutes of exercise a day can benefit your overall health.
- Eat nutritional food.. Decrease the amount of fat and sugar you eat.
- Meditate, or take a class in relaxation and stretching techniques like T'ai Chi or Yoga.
- Avoid drinking caffeinated beverages
- Rest. Try to get eight hours of sleep each day.
- Get a massage. A massage can be great therapy for the mind and body.
As for me, I've got my handyman poised, and ready to roll should we have plumbing problems on the day of my annual holiday party. I'm also taking T'ai Chi classes to release tension and work on relaxation techniques. And no person or beast (everything holiday-oriented is strictly off-limits to our new puppy), is allowed near the cards stacked, ready to mail.
For many people, the holidays can be one of the most overwhelming times of the year. Recognizing stress, then taking steps to reduce it, can help families survive the most frenetic season of the year.
You may learn to love the speed bumps, also known as the holidays, once again.
For further stress reduction tips visit:
Sharyn Alden has written about consumer issues for two decades for publications including the Wisconsin State Journal.
