Coping With Holiday Stress

Air Date: 11/17/2003

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With the holidays are approaching fast, are you ready to cope with the stress of the holidays? For many of us, the holidays are a time to get together with family and friends. For others, the holidays can be a frustrating and anxiety-provoking time.

There are a number of things you can do to prepare for the upcoming holiday season:

Know the signs of stress

Five stress signals

• Irritability
• Loss of sleep
• Weight gain or loss
• Physical tension – sore muscles or headaches
• Feeling overwhelmed

Emotional Signs of Stress

• Fear/panic
• Survival guilt
• Grief
• Rage
• Depression
• Labile mood/Numbness
• Crying Self-depreciation
• Irritability/Mood swings

Physical Signs of Stress

• Increased heart rate
• Diarrhea or Constipation
• Nausea/Vomiting
• Headache
• Shaking/Trembling
• Fatigue/Sleep disturbance
• Appetite disturbance
• Speech problems
• Dry mouth/Thirst
• Profuse sweating
• Itching
• Vertigo
• Shortness of breath
• Poor coordination

Behavioral Signs of Stress

• Increased substance abuse
• Aggressive behavior
• Social withdrawal
• Reckless behavior
• Hyperalert
• Easily startled/Jumpiness
• Diminished sexual interest and function
• Flashbacks or disturbing images

Prepare Yourself

Re-assess; Re-prioritize

You don’t have to try to be all things to all people for the holidays. Delegate or hire out for some of the tasks you can such as heavy duty housecleaning before visitors arrive, or have a local REMSA trained teen take care of the kids while you take care of your self. Give yourself permission to relax. Take time to stop and breathe and restore your inner balance. You don’t need to do it all or be it all. Look for people or services that can give you support. You can easily do twice as much with the help of others. But that means you need to ask for their help. Don’t expect others to be able to read your mind. Know yourself well enough to recognize when you need help.

Get enough sleep

One of the most overlooked secrets for coping with stress is adequate sleep. Unfortunately, sleep is one of the things we think we can sacrifice through the holidays. Getting 6-8 solid hours is important to physical, emotional and mental wellbeing. Take care of your body and your physical needs so you have more reserves to respond the emotional and physical demands of the season.

Get organized

Done early in the season, this is one of the best strategies to keeping things from getting out of control. Start by identifying what you want and need to do, then prioritize the list, identifying what is most important and what can be sacrificed. Organize your time and finances with your priorities in mind.

Write AStress List

Try writing a list of the specific stressors that get to you. Your list may provide an opportunity to pay attention to the people, events and situations that trigger an automatic stress response for you. Simply identifying and naming them can reduce their power over you. The more you understand your reactions to the people and events that cause you stress, the more creative and productive your responses become.

Participate

Loneliness is a major source of stress for many of us. Sitting alone may leave us feeling sad, frustrated and angry with ourselves. This may be a difficult time of year for friendships and relationships due to the “busy-ness” factor. It is a time when our expectations for good times with friends is higher than normal, and a time when people have very little time for friends.

Be A Good Communicator

During the holidays, our minds are often more occupied than at other times. Meaning and intention in communication is easy to miss if we don’t pay attention. Miscommunication can create many of the stress crises we face. Avoid some of those time and energy consuming crises by taking a little extra time to listen closely and communicated clearly. Most importantly, don’t be afraid to ask for help.

Be Courageous

The holidays are a season when many people-- loved ones and friends, family and coworkers will place demands on you. Make a promise to yourself to test their expectations against your values. Do what is in alignment with your values. Maybe you’d rather have a casual holiday meal instead of an elaborate sit-down feast. Maybe you’d rather call friends instead of addressing cards. Maybe you’d rather donate to a charity instead of buying gifts. Be clear about who you are, what your values are and then stand for them.

Let Go Of Muscle Tension

Stress and tension are stored in the body. As you try to control your life and your stress level, you become more rigid. The rigidity shows up in your body with tight shoulders, a stiff neck, backaches, headaches, etc. If you will let go of your physical tension, it will help you feel calmer and more able to handle life's stressors. The first place to start is with your breath. Have you been holding your breath as you read this? Take a slow deep breath right now. Notice when you exhale that your shoulders drop. This is a simple, easy stress reliever that you can practice anytime, anywhere.

Don't Give In To The "Gimmes"

"I want, I want!" This familiar phrase can wear parents down over the holidays, but giving in to your child's every request can cause financial distress. It’s okay to say no to all the “I want’s of the season.”

One way to fight the commercialism of the holidays is to beef up on the traditions that don't cost any extra money. Bake cookies, go caroling, give to needy families, or volunteer.

Ward Off Stress With Exercise And Good Nutrition

You have ultimate control over what you eat, drink and how and when you move your body, and these are some of the easiest ways to make you feel lousy, or good!

Quick Tips for Stress Reduction

• Have a positive attitude
• Try not to worry about things out of your control
• Problem solve with people around you. Ask them to help you alleviate stress
• Exercise. A few extra minutes of exercise a day can benefit your overall health
• Eat Nutritional food. Decrease the amount of fat and sugar you eat
• Meditate, or take a class in relaxation and stretching techniques -- like Tai Chi or Yoga
• Avoid drinking caffeinated beverages
• Rest. Try to get eight hours of sleep each day
• Get a massage. A massage can be beneficial for the mind and body

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