The holiday season is often depicted as heart warming visions of love, laughter, lots of cookies and perfectly wrapped presents. People are gathered around the table or the fire, laughing merrily, or bundled in fuzzy hats and mittens, long winter coats window shopping in the snow. Through social media, movies, radio stations and every retail store from November onward, we are part of the countdown to a new year, a new start.
Reality can be shockingly different. Aside from the sheer expectation of it all, the added stress that comes from financial and time obligations, loss and loneliness can wreak havoc on your physical and mental health. More than 40%1 of Americans find themselves facing increased levels of stress around the holidays, and this distress holds true whether or not one chooses to celebrate.
The Science of Stress
Stress itself is not a bad thing. In fact, periods of stress – that resolve – are quite invigorating, releasing a cascade of powerful endorphins and improving resilience against future stressors. It’s when the stress is severe, prolonged or repetitive that our system feels the burn out.
Our nervous system is regulated by two opposing sides that work in harmony. The sympathetic nervous system (SNS) is activated in times of stress and is referred to as our “fight-flight-freeze” response. This is critical when danger is imminent, diverting blood to the brain and the muscles so that you can move quickly. The parasympathetic nervous system (PNS) is its calmer gentler half, the rest and digest side. Here, attention is diverted to slowing things down. The process shifts towards digestion, bodily repair and relaxation.
Modern life leans heavy toward the sympathetic side of things and that is even more true during the holiday season. By intentionally shifting our focus to parasympathetic activation, we can create space
Effects of Stress
From a functional medicine perspective, December can create the perfect storm for the nervous system. Stress hormones rise, circadian rhythms shift with fewer daylight hours and inflammatory load increases. These all play crucial roles in the effects you feel in your body.
Physical
- Headache/muscle tension
- GI Upset
- Blood pressure increases
- Rashes/eczema
Emotional
- Anxiety
- Irritability
- Sadness/depression
- Feelings of Overwhelm
Cognitive
- Brain fog
- Forgetfulness
- Sleep disturbances
- Difficulty concentrating
Behavioral
- Social withdrawal
- Poor self-care
- Appetite changes
By recognizing the manifestations of stress, you can begin to shift your awareness and put yourself in a better space and improve resilience.
Management Strategies
Managing stress levels requires more than just awareness and willpower. The physical and emotional effects are physiologic, driven by shifts in hormones, inflammation and a lack of adequate repair. Balance and integration come through parasympathetic nervous system activation and can be completed in small bite sized pieces that work best for you. Below are some quick strategies that can be done just about anywhere.
Movement: Movement is medicine. Don’t worry about trying to fit in an hour marathon session. Science is increasingly supporting evidence that “mini-workouts” are just as effective and much more sustainable as longer sessions. Grabbing a friend to move with you is a stress reducing bonus.
- Walking or hiking, particularly in nature
- Yoga, Tai chi or stretching (especially before bed)
- Gym or group fitness class
- 5 – 10 minute mini sessions during your work day – keep small weights by your desk, take a short stroll or move briskly to get your heart rate up.
Breathwork: Of our more than 20,000 breaths per day, most occur unconsciously. Yet the breath is a direct connection to your parasympathetic nervous system, stimulating the vagus nerve. Plus breath work can be done anywhere!
- Diaphragmatic breathing: To get a feel for this, place one hand on the belly and the other on the heart. Breathe deep while only moving the belly hand
- Box breathing: Slow and regulate your breath with box, or square breath. Inhale for a count of 4, hold for 4, exhale for a count of 4 and then hold for 4. Repeat as long as you need to.
- Physiologic sigh: A good long sigh combats the rapid and shallow breathing that comes with stress. Start with a deep breath, then when you are full, sip another breath on top (this one will be smaller). Open your mouth and release all the air out. This feels especially nice to do loudly, though maybe not in public!
Mindfulness: Building in small, frequent distractions that bring you back to the present moment help to build resiliency and break the cycle of stress.
- Mindful eating: With the first bite of each meal, tune in to the characteristics of your food. What does it look like, smell like? What textures do you notice as you chew the food? Is it warm or cold? Hard or soft? This slowness also boosts digestive enzymes and compounds responsible for making you feel full and satisfied.
- 5/4/3/2/1: Take a few moments, perhaps after brushing your teeth or when you first sit at the computer. Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
- Mini-meditation: Attach a 30 second mini-mediation to something you do regularly, like washing your hands. Turn all your attention to the sensations that you are feeling like the temperature of the water, the bubbles of the soap or the coarseness of the paper towel.
Repetitive breaks from the stressors you are experiencing will help develop new neuronal pathways, in essence training your body to be more resilient. Stacking these habits on top of something you already do (brushing teeth, eating, stopping at a traffic light etc) can ensure they become a daily part of your routine.
So often, we enter the holidays with the best intentions, but in the end are just trying to survive. Instead of struggling this season, take a moment to honor what you need. Even if it is to say no or take a pause. Give yourself the grace and space to reclaim your holiday.
Disclaimer
At Canopy Wellness, your health and well-being are our top priority. The information shared in our blog posts is intended for educational and informational purposes only and should not be taken as medical advice. If you are experiencing a health concern, we encourage you to consult with a qualified healthcare professional for personalized guidance and support.
While you explore ways to nourish your body through whole foods, quality sleep, stress management, and lifestyle practices, please remember that these suggestions are not a replacement for professional care. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or treatment.
At Canopy Wellness, we take a functional medicine approach to uncovering root causes and creating personalized wellness plans. Book a Free 15-Minute Consultation Today! 💚 Head to our Work With Me page to check out program offerings and don’t forget to sign up for our free monthly newsletter below where we delve into topics like lifestyle medicine, ingredient highlights, medication concerns and more.