How to Conquer Stress and Put the Joy Back in the
Holidays
December brings festive parties, fun times
with family, favorite traditions…and stress. How much stress? According to a
Healthline survey, the combination of joy and pressure that makes up the month
of December means that more than 60% of us find the holiday season somewhat to
very stressful.
Consider the many factors that make up
holiday stress: the tricky family politics, the joys of winter weather, busy
schedules getting in the way of regular exercise and other self-care practices,
the endless appetizers, and of course the extra cash outflow that’s synonymous
with the season. The real question is… how do we NOT end up feeling overwhelmed
and frazzled?!
One study found that Canadians spend about
$1,500 extra in the month of December, Americans about $1,000. That can
definitely impact your budget! And for many people, that financial hit just
adds insult to injury. It’s not surprising many of us end December feeling as
though we need a holiday from our holiday.
How Stress affects Your
Digestion
Have you ever noticed that the gut-brain
connection kicks into overdrive in December? It makes sense. There’s extra
stress, and of course there’s also extra food. And to further complicate
matters, it’s often the kind of food that can wreak havoc with your gut.
Fight or Flight
Every part of your digestive system can be
affected. When cortisone kicks in, your esophagus can go into spasm, reduced
digestive activity can mean that food sits in your stomach like a brick, and
blood flow can slow down in the gut as your body prioritizes the blood supply
to the muscles - also known as “fight or flight” mode. This shift can lead to
an imbalance of bacteria in your gut that results in cramping, diarrhea,
constipation, and a variety of other digestive issues. The whole process isn’t
exactly festive.
Calming the Digestive System
How can you combat the Great December
Bellyache? Taking a few minutes to meditate or breathe deeply before a meal can
trigger your body’s “relaxation response”, switching on your parasympathetic
nervous system which controls digestion. This brings the blood flow back to the
stomach and intestines, allowing digestion to take place as it should. As an
added bonus, this practice may also lead to more mindful eating at a time of
year when eating more consciously can be very beneficial. One study even found
a correlation between meditation and increased vegetable and lower meat
consumption (without any prompting of participants to choose certain foods).
It’s a good idea to increase your
consumption of fermented foods like tempeh, kefir, yogurt, and kimchi, or even
take a probiotic supplement during times of stress to help maintain healthy gut
bacteria.
Stress Can Give You Back Pain
Anxiety, stress, and back pain often come
together in a distressing trifecta. To make matters worse, they often intensify
each other. How does that work? When you’re stressed, your muscles tense up.
That creates more stress, and more tension. In fact, chronic stress - and
chronic pain - can eventually rewire the way your brain works.
Tense Muscles Affect Your
Breathing
To further complicate this dynamic, many
people find that tense, rigid torso muscles restrict breathing. Again this
creates a vicious cycle, since shallow breathing can exacerbate pain. So when
you’re in pain, you can’t breathe as well, and when you can’t breathe as well,
you feel more pain.
It’s no wonder many complain of back pain
at this time of the year - especially when you factor in physical stressors
like shoveling snow or decorating the house.
The Role of Posture
Paying more attention to your posture is a
good first step to getting a handle on back pain. It may sound simple, but
working with a healthcare practitioner on your everyday movement patterns at
work and at home can bring your body back into alignment, reducing tension,
relaxing your muscles and improving your breathing - all of which have a
positive effect on breaking the cycle of pain.
Treat Yourself
Also, consider indulging yourself with some
pain-relief treats! (After all, self-care does not need to take a break during
the busy season.) Invest in a relaxing infrared sauna session at Advanced Health& Wellness or a therapeutic massage. Not only will you relieve some of the
emotional pressure that comes with the season, manual therapies can help break
the cycle of stress and back pain.
How Stress Affects Sleep
Do visions of sugarplums dance in your head
in December? Or would nightmares about bill payments be a more accurate
description?
In addition to financial stress, many other
factors can impact your sleep in December. We’re often eating and drinking
more, as well as staying out later.
Sleep Hygiene
However, it’s still important to maintain a
solid sleep hygiene routine during these busy times. Try to stick to your
regular schedule as much as possible (yes, even on weekends). Create a sleep-inducing bedtime routine. That
means putting your phone and other devices away a couple of hours before
bedtime, and keeping them out of your bedroom while you sleep. (Many people say
that they need their phone alarm to wake them up, but an old-fashioned alarm
clock can also do the job.)
Making sure your room is cool, dark, and
quiet is another essential element of a good night’s sleep. Fortunately, many
products are available that can optimize your environment, including blackout
shades, white noise machines, humidifiers, and fans.
‘Tis the Season for Self-Care
and Connections
Of course, the best way to treat stress is
to tackle it at the source. And at this time of the year, we’re all too often
the source of our own stress. Maybe we got so caught up in finding the
“perfect” presents and hosting the “perfect” party that we forgot the real
purpose of the holidays - connection. The plain truth is that a memorable
holiday does not have to cost a lot of money or stress if we stay mindful of
what the holiday is really about.
The Best Present of All
In fact, at least one study has found that
the best gifts are experiences, not
things. And often, the key component of a memorable experience is the company
you’re with. So instead of pushing yourself to buy more or do more, consider
putting some time aside to just hang out with your friends and family, or
attend community events. In the end, human connection is what we all want for
the holidays.
Looking for a little extra help to stay
healthy and tackle 2020 on the right foot?
Come into the office and we can review your
self-care routine together.
Give us a call at 978-475-7676.
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