 |
| Holidays stressing you out? |
Oh the holidays--what a joyful and
exciting time....until you realize that you spend more of it stressed out,
overwhelmed, and irritable! We experience stress as a
physical response in our bodies. What's actually going on?
The adrenal glands release stress hormones, such as adrenaline and
cortisol, resulting in increased blood pressure, heart rate, and breathing, and
we become more alert to sight, hearing, and tensed muscles. Stress prepares our
body to take action in the face of danger—many of you have probably heard of
fight or flight. In prehistoric times, a caveman’s body would respond to
the threat of a lion, but in todays world, your body still responds the same
way, even though the threats have changed. Instead of running away from a
lion, you may be running away from crazed holiday shoppers going after a
bargain!
Here are some simple tips to help you manage your
stress this holiday season:
Tip #1 DELEGATE TASKS:
You don't have to do it all. Host a
holiday party by creating a fun and joyful setting, but ask guests to bring the
food. Buy holidays presents, but ask your partner to wrap them...everyone is
short on time, and no one is expecting perfection (that's the pressure you're
putting on yourself)! Part of being human is being imperfect, so give yourself
permission to accept yourself as you are, and let go of the shame and guilt
this merry season.
Tip #2 BE AWARE OF YOUR STRESSORS:
Time management, financial
pressures, and unrealistic expectations for the holiday season may put you over
the edge! It seems like as early as Halloween, social media bombards you
with messages of cooking, buying toys and gifts, fashion, and decorating.
Everyone wants to make it the most magical holiday ever, but this leads
to pressure on yourself and blowing your budget! Stick to a plan when you
go shopping--beautiful displays can be tempting, but making extra purchases can
add up quickly....you don't want to be feeling the financial stress of the
holidays months later!
Tip #3 PLAN AHEAD:
You may feel overcommitted
and torn in 10 different directions during this time of year, so take some time
to create a schedule and write a to-do list. Only focus on your
priorities, and check them off the list (crossing things off your list makes
you feel productive and accomplished). Plan out when you're going to
bake, buy gifts, attend a child's school performance, go to your work party,
and volunteer. It may be helpful to sit down each night and plan out the
following day.
Tip #4 STICK WITH HEALTHY HABITS:
A little indulgence is ok, but
binging on party food, desserts, and alcohol will only add to your stress
levels...and waistline! Some helpful tips are never go to a party hungry.
If you skip lunch so that you can splurge later, you will mostly likely end up
consuming more calories than if you had just eaten your lunch. Try eating a granola
bar or yogurt before you head out, that way you are in charge of your hunger!
Also, instead of mindlessly shoveling cheese and crackers into your mouth (I
know I'm guilty), try a mindful eating exercise. When you take a bite of
food, pay attention to all of your senses and bodily sensations (how does it
smell & taste, what does it sound like biting down, what's the texture
like, how does it make you feel). The more mindfully you eat, the less
food you'll consume. Make time for exercise--this may be waking up early
to work out if your normal gym time has been replaced with a holiday party, or
going for a walk on your lunch break. And let's be realistic--no one
loses weight in December! A better and more achievable goal may
be to maintain your weight and not gain (did you know the average person gains
7-10 pounds between Thanksgiving and Christmas!?).
Tip #5 DON'T COMPARE YOURSELF TO
OTHERS:
It's natural human behavior to
compare and evaluate yourself against your friends and neighbors, but don't let
this build up into a competition, that you most likely can't afford!
Focus on non-material things, like showing love and affection to your
partner and family, being supportive, and spending quality time together.
It's the season to be appreciate of what you do have!
Keep these tips in mind to minimize
stress and tension and enjoy this festive time of year!
