Seven Seasonal Stress Solutions

December 14, 2009

’Tis the season for festive parties, family gatherings, gift exchanges, and spirited hustle and bustle. It’s a time of year many of us look forward to. But, all the excitement can be stressful.

Stress affects everyone differently — for some, it means a throbbing head or an aching back. Others get an upset stomach or a short temper. Some people hardly seem to feel stress at all. But, even if you don’t react on the outside, your insides may be upset. Stress can release a flood of the hormone adrenaline, which increases your heart rate, blood pressure and breathing.

Over time, chronic stress — the type that keeps the body locked in high gear for days or weeks on end — takes a toll. It causes internal physical changes that make the heart work harder. It may damage artery walls, weaken the immune system and cause the heart’s blood vessels to spasm.

A holiday gift — for yourself
So, as the high-stress holiday season approaches, what can you do to care for your heart and your health? The following tips may help:

1. Connect with others. It’s not always easy during this busy season, but if you’re feeling overwhelmed, seek out and spend time with supportive friends and relatives. Talking with those you love may help improve your mood.

You also might try helping someone else, maybe by volunteering. Social bonds like these create valuable support networks and can improve self-esteem, which in turn may help relieve stress.

2. Be a realist. Of course, if you’re feeling overwhelmed, it’s OK to refuse some invitations and concentrate on just a few important events. Focus on quality rather than quantity. It’s not always easy to say no, but you’ll likely feel more in control. By cutting out some activities, you may be able to spend more time with people you care about or have some downtime for yourself.

3. Scale back spending. Finances can be a big stressor during the holidays. You don’t have to buy for everyone in your family tree. Instead, consider drawing names from a hat to select one family member to buy for. Or try using your talents by making a gift.

4. Get moving. Exercise helps relieve tense muscles, improve your mood and increase your energy. It also may ease anxiety and depression. Simply taking a brisk walk may be enough to relieve pent-up energy and tension. It’s important that exercise and other healthful habits don’t get pushed aside during the festive frenzy of the season. It also may help you control your weight, which is often a concern during the holidays.

5. Slumber sweetly. Sleep can help you recover from the stresses of the day. Of course, it can be difficult to sneak in enough snooze time when you’re so busy. But, try to get seven to nine hours every night. Also, maintain a regular sleep schedule by going to bed and getting up at the same times every day — even on weekends.

6. Reject destructive behaviors. Many people cope with stress by overindulging in food or alcohol, or using drugs or smoking. It’s especially easy to do during the holidays, when treats and party punch are plentiful. But, these behaviors don’t relieve stress — and they can negatively affect your heart, cholesterol and blood pressure.

These tips may help:
To put the brakes on nervous nibbling, try limiting your portions to one plate of food at mealtimes. If you’re headed to a party, eat a healthful snack or small meal beforehand. This can help you cut down on grazing at the buffet table. Before you start selecting food at a buffet, take a look at what’s there and decide on a few things you really want to eat.
Talk with your doctor about how to quit using cigarettes. With holiday parties, it can be hard to stay away from situations that tempt you to smoke. So, you may want to try to mingle with nonsmokers.
Instead of drinking alcohol at a gathering, consider water or juice. If you choose to drink, do so sensibly and in moderation. That means no more than one drink a day for women and no more than two a day for men.

7. Cultivate the positive. Family get-togethers can be stressful, so be sure to have your support system in place. Consider having a word or phrase that will let someone know you need to get away or take a walk. At gatherings and parties, seek out the people who make you feel the best. If you end up in a heated discussion or around negative people, slow down and think your responses through before talking. Silently counting to 10 before speaking can help you avoid saying negative words you’ll regret later.

To stay positive, you might try writing down three good things that happen each day. Recognizing them can help you feel happier and less stressed about the season.

Posted in Helpful Hints, Holidays