Holiday Stress Management

We are now down to the last month of the year; ‘tis the season to be jolly! It is the time of the year meant for celebrating different cultures and traditions, connecting with loved ones, doing acts of kindness and generosity, and going on activities that will create long-lasting, blissful memories.

But the holiday season is not entirely filled with glee and delight. Along with the festivities are the heightened stress levels brought about by various factors like increased expenses, pressure in preparing a “perfect” holiday for the family, piled-up end-of-year tasks at work, and many more. When not dealt with properly, they can be overwhelming and potentially cause burnout or other health problems.

Our bodies can naturally handle stress if it’s short-term and up to a moderate level. That kind of stress is even beneficial because the slight pressure drives us to perform at our best and motivates us to overcome challenges. However, if the stress is too much or if it becomes chronic, that’s when our overall well-being can be affected. Health problems like cardiovascular diseases, diabetes, high blood pressure, anxiety, or depression could arise. 

So, how can we manage stress?

1. Recognize that you are under stress. Be aware of what you’re feeling. Common symptoms may include acne, headache, upset stomach, chest pain, low energy, inability to sleep and focus, irritability, and anxiety. Here is the tricky part: stress symptoms are vague, unnoticeable, and almost like a medical condition, making it hard to pinpoint stress as the root cause of the symptom. For example, a headache may mean stress but can also indicate a neurological disease. In this case, the best solution is to discuss it with a doctor so someone can guide you and help you sort things out.
2. Know what causes the stress. This step is also very crucial. Recognizing the triggers will enable you to prepare for potential challenges and develop targeted solutions that address the root cause of the problem.
3. Tailor and adapt strategies to manage and navigate stress effectively.

Here are some essential tips for managing stress, especially during the holiday season:

• Plan ahead of time. List all the essential things you need to do and plot them on your calendar. Doing so can provide a clear roadmap for activities and preparations to avoid chaos and last-minute rush.
• Forget about perfection. There’s no such thing as a “perfect” holiday. Pressuring yourself to achieve such could only lead to frustration and disappointment. Instead, you take it easy and enjoy the moment. Sometimes, it is the mishaps that can make our holidays more fun and memorable.
• Simplify your tasks, and do not overload your schedule. Be smart and practical in making your to-do list and marking your calendar. Only include those that are important, and then prioritize them. Delegate tasks and accept help if needed. The overwhelming schedule can indeed exacerbate stress.
• It’s okay to say no. If you already have too much on your plate, it’s okay to decline. You don’t have to accept and do everything others ask. Similarly, it is okay not to attend all invitations if you don’t feel like going. Saying “no” means saying “yes” to your physical and mental health.
• Do not overspend. Financial strain is one of the most common stressors during the holidays. Set a budget for holiday activities and stick to it. Be realistic about what you can afford. Remember that intangible things like time, kindness, and love are more important and valuable during this season.
• Create a relaxing, comfortable space. Make a space that can provide both physical and mental refuge. Decorate or arrange your place in a way that best calms your mind. Change the curtains to a color that you like. Light scented candles or turn on some music.
• Meditate and do deep breathing exercises. These activities reduce stress by triggering the body’s relaxation response. Meditation encourages a focused and calm state of mind and helps develop inner peace, promoting an overall sense of well-being and resilience when facing life challenges.
• Exercise. Being physically active benefits both the mind and the body. At least 30 minutes a day of brisk walking, jogging, Zumba dancing, or weightlifting is already an excellent start to the day. Exercise outdoors so you can also get sunlight exposure. Sunlight can help boost vitamin D, which is said to help our mental health.
• Self-care activities. Amidst a busy schedule, always make sure to include some activities you love and enjoy doing in your to-do list. You go for a massage, stroll in the park, read a book, or give yourself some quiet time. These activities help release body tension and can clear the mind of any negativity.
• Healthy lifestyle. As with exercise, getting enough sleep is vital for our physical and mental health. It repairs, relaxes, and rejuvenates our body and can help reverse the effects of stress. Also, minimize resorting to unhealthy habits like smoking, drinking alcohol, or binge eating when stressed.
• If stress is causing more severe problems, like suicidal thoughts or increased drug use, or if it can already significantly interfere with your daily life, you should seek professional help. Talk to your doctor or a mental health professional for proper assessment and guidance. They can offer personalized interventions and support to help manage stress and improve well-being.