Navigating Holiday Stress: Practical Strategies for Peace and Health
The holiday season is upon us, and with it often comes a wave of emotions. If you're feeling overwhelmed, take heart in knowing you're not alone. While we hope for a season filled with joy and peace, it can be a challenge to actually attain that amidst the stress that so often accompanies this time of year. Each of us faces unique stressors, but some of the most common ones include financial worries, gift-buying, family tension and conflict, social anxiety at holiday gatherings, and feeling pulled in many directions.
Many of us feel the pressure to "do it all"—to create the "perfect" holiday season for ourselves and our loved ones. Women, in particular, often feel this stress more acutely than men. The impact of stress is not just mental and emotional, but physical as well, making us more susceptible to colds, flu, and other illnesses. Here are some practical strategies to help you keep your stress levels in check and improve your mental and physical well-being this season:
Identify What You Value This Time of Year
Take some time to reflect on what truly matters to you during the holidays. Are there old traditions or activities that no longer serve you? Are there expectations—either self-imposed or from others—that add more stress than joy? Write down what brings you meaning this season, and use it as a guide to be more intentional with where you devote your time and energy.
Set Boundaries and Learn to Say "No"
Once you've identified your values, setting boundaries becomes easier. Saying "no" doesn't have to feel uncomfortable when you know it's necessary to protect your peace. If there's a holiday party you're dreading, but you still want to see certain people, suggest meeting them in a smaller group after the holidays. Prioritize your health by not stretching yourself too thing this year.
Plan Ahead for Meals and Snacks, and Limit Carbs and Sweets
With so many tempting treats around, it’s easy to overindulge. If you're feeling hungry and tired in the middle of the afternoon and there’s a tray of cookies, how likely are you to grab one instead of trying to find a healthier alternative? Set yourself up for success by preparing healthy options in advance. Hard-boiled eggs, veggies with hummus, and apples with peanut butter are all quick, nutritious snacks. While it’s okay to have some of your favorite holiday treats, try to limit sugary snacks to avoid the blood sugar rollercoaster, which can leave you feeling sluggish and irritable.
Skip the Alcohol
A glass of wine or a cocktail might seem like a great way to unwind, but even one drink can disrupt sleep quality and negatively impact blood sugar levels. The aftermath can leave you feeling lethargic and down the following day. Instead, opt for a non-alcoholic seltzer, low-sugar kombucha, or a festive mocktail. You’ll still enjoy the social atmosphere without the negative side effects.
Prioritize Sleep
It’s easy to fall into the trap of thinking that sacrificing sleep is a way to be more productive. But this only leads to burnout. Aim for 8 hours of sleep, or even a little more during the holiday season. Not getting enough rest—especially during stressful times—can cause anxiety, depression, and memory issues. Take the time to recharge, and your body will thank you.
Keep Your Body Moving
Exercise is a great way to manage stress and boost mood, yet it’s often one of the first things we skip during the holidays. The good news is you don’t need to find a long stretch of time for exercise to reap the benefits. Studies have shown that breaking up your exercise into three 10-minute sessions throughout the day can be even more effective than one 30-minute workout. These short bursts of movement can reduce anxiety and improve your mood, helping you feel more centered during the holidays.
Cultivate Gratitude
Instead of focusing on everything that feels overwhelming, try shifting your perspective to count your blessings. A daily gratitude journal is a simple yet powerful practice that can improve your outlook. It trains your mind to look for things to be grateful for each day, which can boost life satisfaction, happiness, and resilience. Starting a gratitude practice tonight can help you embrace the spirit of giving and thankfulness that the season is all about.
