Managing Holiday Stress

In the midst of holiday season, one of the biggest gifts we give to ourselves is stress. This year especially, families are struggling financially, emotionally and physically. I have patients come in with very common symptoms such as aches, pains, headaches, anxiety, weight gain or trouble sleeping. Although stress is a common culprit of these symptoms, it can often be avoided. My goal is to help you learn to cope, and even prevent, stress.

The first step in reducing stress is identifying what the most common causes of holiday stress are and utilizing the following tips to minimize it:

• Money – In light of the economy, finances can increase worry during the holidays. To manage this stressor, set an affordable budget and stick to it. Take out the allotted amount in cash and leave your credit cards at home.
• Family – Gathering everyone together for holiday events may not bring joy to all. Realize what you cannot change and set those differences aside for the holidays. Plan a time to address family matters when the holiday stress has passed.
• Time – Between work, kids’ activities, holiday shopping and parties, there’s little time for you. Write lists and maintain a calendar to keep track of your duties and events. Dedicate a few minutes each day for meditation or reading. Allowing time to regroup will help you tackle those holiday obstacles.
• Inability to Say No – Managing your time and calendar will also help you realize when you simply have to say no. Many of us try to squeeze it all in because it can be very difficult to tell people “no.” Friends and co-workers will understand if you can't participate in every project or activity. If you absolutely have to work overtime, try to remove something else from your agenda to make up for the lost time.
• Overindulgence – Many of us tend to don the elastic waistbands and let ourselves go during the holidays. Overindulgence in unhealthy foods like eggnog, cheesy dips and sweet treats only adds to your stress and guilt. Have a healthy snack before holiday parties and football games so that you don't go overboard, and get plenty of sleep and physical activity.

Stress weighs heavily on your body and mind, so you must have options that address both psychological and physiologic stress. Relax your mind by playing a game, reading a book, talking with a friend or volunteering. To relieve stress on your body, go for a short walk, consciously take a few deep breaths, or try a yoga class. Find what works for you and designate time for your mental and physical health.

Realizing the issues that trigger stress can help you prepare for them this holiday season. Dealing with these anxiety-causing situations can help you reduce the chronic stress symptoms I often see with my patients this time of year. Step back and take a deep breath. Simply try a few small strategies to reduce your day-to-day stress so that your holidays may be merrier.

Gregory Sweat, MD
Medical Officer for the Shawnee Mission Physicians Group