Stress Management Tips for the Holidays and Beyond
The holiday season often brings a whirlwind of activity and social commitments,which can lead to increased stress levels. From last-minute shopping rushes to navigating family gatherings,it’s easy to feel overwhelmed during this festive time of year. While stress is a natural response to challenges, experts warn that prolonged and relentless stress can have detrimental effects on our health and well-being.
rajita sinha, founding director of the Yale Stress Center, emphasizes that everyone experiences stress differently. Our individual triggers and recovery times vary, and what might be stressful for one person may not be for another. However, when stressful demands pile up without respite, it can be a recipe for illness.
Dr. sinha and other experts offer several strategies for managing stress, both during the holidays and throughout the year:
1. **Prioritize Self-Care:** Make time for activities that nourish your mind and body. This could include exercise, meditation, spending time in nature, or engaging in hobbies you enjoy.
2.**Set Realistic Expectations:** Avoid overcommitting yourself during the holidays. Learn to say no to requests that will add unneeded stress to your plate.
3. **Practice Mindfulness:** pay attention to the present moment without judgment. Mindfulness techniques, such as deep breathing or body scan meditations, can help calm the mind and reduce anxiety.
4.**Seek Support:** Talk to friends, family members, or a therapist about your stressors. Sharing your feelings can definitely help you gain outlook and feel less alone.
The key to effectively managing stress is to find strategies that work best for you and incorporate them into your daily routine. Remember that it’s okay to ask for help when needed and prioritize your well-being during this busy season.
Navigating Holiday Stress: Tips for a Calmer Season
The holiday season, while festive and joyous, can also be a breeding ground for stress. From navigating family dynamics to managing overflowing schedules, the demands of the season can leave us feeling overwhelmed and depleted. But there are steps we can take to prioritize our well-being and enjoy the holidays with more peace of mind.
“Take a breath – a few breaths,” says Dr. Sinha, a professor at Yale University. “Maybe you can figure out what you have to do.” Recognizing and acknowledging the stress is the first step towards managing it.
Maintaining Healthy Habits Amidst the Festivities
The holidays often disrupt our routines, said Dr. christine Crawford, an adult and pediatric psychiatrist at Boston Medical Center. While this can contribute to stress, it also presents an chance to re-evaluate and prioritize our well-being.
Sticking to healthy habits, even during stressful times, is crucial for both our physical and mental health. Aim for around eight hours of sleep each night, and strive for at least 2.5 hours of exercise per week, broken down into manageable chunks, suggests Rita Noonan, a deputy director for science and program at the Centers for Disease Control and Prevention’s Division of Population Health.
Nourishing your body with wholesome foods like fruits, vegetables, whole grains, and fish is essential. Limit unhealthy foods and alcohol, and avoid smoking, vaping, and drugs, Noonan recommends.
A lack of healthy routines can negatively impact our overall health, from our cardiovascular system to our mental well-being. The shorter days and colder temperatures of winter months can exacerbate these effects, according to Crawford.
Dr.Sinha emphasizes that returning to routines that make us feel grounded can definitely help alleviate holiday stress. This could include setting aside time for daily stretching or healthy eating.
Setting boundaries is essential for protecting your mental and emotional well-being during the holidays, says Vaile Wright, a clinical psychologist and the American Psychological Association’s chief science officer.
Association’s senior director.That could mean turning down another draining holiday gathering, or being honest with kids about the cost of gifts this year.
“We could all extend ourselves a little grace,and others,” wright said. “Giving ourselves a break to not be perfect.To say no to something.”
Crawford also suggested trying to get away from smart phones. Social media creates unrealistic expectations of life, she said.
Connect with others
When we’re stressed, we might withdraw or be alone.
For introverts who feel overwhelmed having to host, it might be good to take some time to yourself.
But for others,this can compound feelings of loneliness or isolation.
Recognize that lots of people also feel stressed, said Crawford, a trustee at the Boys and Girls Clubs of Boston, which has gatherings for caregivers to talk through issues. It’s important to acknowledge those feelings, and to look for support from friends, family or others in the community.
By talking, Crawford said, “you realize that you’re not alone in carrying some of the worries and concerns that you have.”
The holidays allow us to also connect with others we don’t see often. Just asking how someone is doing can go a long way, not just helping a friend manage stress, but also yourself, she said.
set goals
Wright, of the American Psychological Association, said the holidays can also be a great time to reflect on the year’s accomplishments.
We can use that time to help think of realistic goals for 2025, and to set targets for healthier behaviors, such as cutting down on smoking or alcohol.
With these successes, it helps give us a sense of agency, Wright said. To feel more in control.
This is also a good season to think about values or priorities.
“Take a breath – a few breaths,” says Dr. Sinha, a professor at Yale University. “Maybe you can figure out what you have to do.” Recognizing and acknowledging the stress is the first step towards managing it.
