Happy Merry Stress-mas-giving!
Welcome to the holiday season. It’s a 2-4 month long period during the year, filled with family, friends, and lots and lots of stress.
But what is stress? What does it mean? What does it impact?
The Cleveland Clinic describes stress as “a normal reaction the body has when changes occur, resulting in physical, emotional and intellectual responses.” Stress is a normal human reaction for everyone. It is a core emotion we experience almost daily. So why does the holiday season make it so much more intense? Most of the time when we think about stress during the holidays, we think about the following things:
not enough time to get everything done
family arguments
pressure to have the perfect outfit, photo, gift, side-dish, etc.
traveling out of our comfort zone
However, we forget about some major components to stress and why it lingers. Stress is regularly accompanied with anxiety, depression, anger, frustration, fatigue, and many other emotional concerns. We are so used to avoiding or distracting ourselves from our emotional reactions, that stress can start to manifest within us physically. Many people experience an increase in medical complications during this time of year. Why? Let’s not forget about the increased sugar intake from Halloween, Thanksgiving, Chanukah, Christmas, Chinese New Year, Valentine’s day, and of course, National Fruitcake Day! Or, what about the fact that we tend to become so busy, we forget to make time for annual appointments with our medical providers. Substance use and abuse concerns also tend to rise during this time of year. The day before Thanksgiving is termed “Blackout Wednesday,” and more than 47% of men and 40% of women admit to binge drinking on new Year’s Eve. Our physical wellness takes a back seat this time of year.
What about our mental wellness? Approximately 20% of Americans experience the “seasonal blues” this time of year, and about 4-6% of Midwesterners experience Seasonal Depression, or Seasonal Affective Disorder. Emotionally, this can lead to increased anxiety, irritability, panic attacks, sadness, loss of interest in things we typically enjoy, and disengagement from family, friends, or hobbies. Seasonally, it is also VERY cold and dark in Ohio this time of year. Most individuals prefer to stay inside-under a blanket-on the couch! Lack of movement or exercise further contributes to the problem.
So what can be done? Next time you think of stress, think of this instead: S.T.R.E.S.S.
S - Setting good, healthy boundaries with others throughout the year
T - Take periodic breaks from mentally or physically taxing tasks. Try the Pomodoro Technique for completing tasks.
R - Rest. Your body needs sleep to do all of the things you want it to. Make sure you have both good quantity and quality of sleep. Try looking at sleep hygiene recommendations from the Sleep Foundation.
E - Empathy. Show empathy for yourself and others. This time of year can be a reminder of things lost, including loved ones, homes, gifts, or even just a time to reflect. When we avoid or forget to pay attention to our emotions, they can show up at inopportune times. So instead, set aside time daily or weekly to check-in with others, and yourself!
S - Subjective wellbeing. Do not compare yourself to others. “Keeping up with the Jones’” is unhealthy, unnecessary, and nearly impossible. Instead, try setting small goals each day that make you happy to work towards.
S - Seasonal sadness. Remember your environment can change greatly during the winter months. It is normal to feel a little lower than your typical self. Try looking into Light Therapy, Psycho-therapy, medication support, or even managing your vitamin levels with a provider to find the best option for you.
For more information, check out the following resources:
Targum, Steven D., and Norman Rosenthal. “Seasonal Affective Disorder.” Psychiatry (Edgmont (Pa: Township)), Matrix Medical Communications, May 2008, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686645
Pomofocus, https://pomofocus.io
“Seasonal Depression (Seasonal Affective Disorder).” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
“Stress: Signs, Symptoms, Management & Prevention.” Cleveland Clinic, https://my.clevelandclinic.org/health/articles/11874-stress
“Booziest Holidays.” Alcohol.org, 30 June 2022, https://alcohol.org/guides/booziest-holidays
“What is Sleep Hygiene?” Sleep Foundation, 29 Sept. 2022, https://www.sleepfoundation.org/sleep-hygiene
