Are you stressing during the holidays? Many do so if that’s you, you’re not alone. This is part 3. So if you haven’t read part 1 yet, click here. And you can read part 2 by clicking here.
In part 2 we talked about the symptoms of stress. But what are the long term effects of stress? And what are other reasons we stress more during the holidays and what can you do to help?
Common Long-Term Effects of Stress
Heart problems – high blood pressure, heart disease
Weight gain – We know stress can lead to weight gain due to physiological changes. Read part 2 to see how that happens.
And weight gain leads to insulin resistance, other metabolic issues, and type 2 diabetes
Or obesity
Gastrointestinal conditions – Crohn’s, IBD, GB issues
You may be on many medications which do have side effects.
Mental health issues such as depression and anxiety, emotional issues, addictions such as overeating, tobacco, alcohol, drugs
Less exercise
Job performance is compromised – apathetic (don’t care), don’t show up, or don’t give it your best effort
Relationships can worsen – we often take out our stress on those we love the most.
Purpose in life. If stressed, we often become tired, apathetic, and just give up.
And chronic issues autoimmune conditions.
Reasons Why Our Stress is More During the Holidays
Loneliness – Holidays are one of loneliest times for people.
Seasonal Affective Disorder (SAD) is a type of depression that occurs due to changes in seasons, usually when hours of darkness are longer as in autumn or winter. Those affected feel sadness, have trouble concentrating, loss of interest, low energy, and insomnia. Just a few weeks ago, we set our clocks back and it’s dark so early. I don’t like it either.
Financial strain – due to gift giving, we often spend too much of what we don’t have and max out credit cards.
Disappointments – Maybe life looks differently than what you hoped this year.
Travel – Although travel is fun, it also frequently involves a change in time zone, different routine, different foods, different beds, being around relatives you have differences with, cancelled flights, or delays.
Poor sleep – When we feel stressed, we may feel anxious, so we do too much and stay up late. We may eat a poor diet or eat too late which affects our sleep. But then that becomes a vicious cycle. We sleep poorly, so we are exhausted and crave high sugary, comfort foods, so we eat more and crave more, feel physically and mentally poor, but we eat more and more. See how that crazy cycle works!
But here’s good news. There are strategies you can do; there are things you do have control over.
What are These Strategies?
Connections with others – to combat your loneliness, reach out to others. We really do feel better when we forget about our own troubles for a while and help others. Spend time with loved ones and not a lot of time with those you don’t enjoy being with. Socializing helps with the release of oxytocin, a natural hormone associated with social bonding and hugging which decreases stress and increases joy.
Others are feeling lonely as well so make plans to do something with them. Invite them to your dinner plans or for a coffee date. Think about volunteering to serve at a soup kitchen or call your church to see if an older person needs help right now. Even something as simple as shopping for them or helping to put up decorations. Help in your church’s children’s ministry. They are always needing help. Or maybe at your child’s school. This can help restore your purpose in life. Even if you’re retired or your kids are raised, God’s not done with you. And remember to seek professional help if you are withdrawing often from others and can’t seem to make yourself get out around others or do something for others.
To combat SAD – Get outside in sunshine during the day, even just 10 or 15 minutes; Find something that brings you joy. Take a class at a local community college or a Bible study. Make a “date” once a week to meet a friend for coffee. Learn a new hobby. Some people even use an infrared sauna to help.
Exercise – Staying active plus being outside helps reduce stress and weight gain, provides Vitamin D and is fun. Incorporate movement into holiday festivities, like family walks or dancing. You combat your loneliness and SAD if you do both. Or join a group class. But find something that you like.
Laughter really is best medicine. Children laugh more times as compared to adults. Why don’t we as adults laugh more? We become so much more serious due to demands of life. But find something each day you can laugh about. And don’t take yourself too seriously. If you mess up with something, just laugh about it. And the holidays can have fun memorable movies we all watched as children which can bring back fun. Plus, see the holidays through the eyes of a child – that will make you happy. Find something that brings you joy!
Sleep Hygiene refers to a bedtime routine such as getting in bed at a certain time, which means asking yourself how much time you need to get in bed by 10 pm. So take a warm bath or shower an hour before; then turn off the electronics and just read an old-fashioned book, your Bible, or an inspirational book for 10 minutes. Don’t eat 3 hours before bed. Limit caffeine during the day. You may need to wear earplugs or a sleep mask or use a sound machine or an app on your phone. Also, you might need supplements. I talked about magnesium in part 2 which may help with sleep as well. Plus, if you’re a female, get your hormone levels checked. Low progesterone can lead to poor sleep and often taking bioidentical progesterone makes you calmer and helps you sleep. Check with your own medical practitioner first.
Finances – Just say No if you need to. Prioritize who you’re buying for and budget. You don’t have to buy for everyone. You don’t even have to bake and bring goodies. Those supplies add up and cost as well. No one expects it. Often people are trying not to eat too much and when you bring them goodies, you actually are sabotaging their health goals. You don’t have to buy everything little Johnny wants or thinks he needs. Help him set up a savings plan and then he can spend some of his money with you to get his favorite toy, electronic, etc. This creates responsibility and financially responsible adults plus entrepreneurship. Save throughout the year. Set a budget and stick to it. Talk to a financial planner – might not help this year, but can help you next year. I’ve got some friends who do this so reach out to me if you need referrals.
Manage disappointment by practicing gratitude. Don’t sell yourself or your blessings short. Identify things that bring you joy and that you have accomplished.
Travel – If travel stresses you, make up an itinerary, allow someone else to plan, get a travel agent, pack lighter than you think, and bring snacks with you in your purse and/or suitcase for delays. Allow yourself one day off before returning to work or other obligations, if possible.
I hope this was helpful for you as you celebrate the holidays. Yes, holidays can be challenging. But let’s remind ourselves of the real reasons we are celebrating. We are grateful for what we have been blessed with – our faith, family, friends, freedoms, and the birth of our Lord. And I’m thankful for each of you.
I also have a FREE checklist called 30 days to Stress Less. Click here for that. Simply follow and do one thing a day to help relieve stress. Or pick one and do that same thing for thirty days. Remember, it’s the small daily steps that help long-term.
I am a national board certified health and wellness coach and help women over 40 who have fatigue, brain fog, bloating, weight issues, as well as hormonal conditions including thyroid and autoimmune problems. We focus on nutrition and lifestyle factors to help you have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
