Beating
the Holiday Stress
The holidays are looming, and while they are often
a time of joy, they can also be a time of stress.
You could say that the holidays really are the best
of times and the worst of times. The wonderful parts
can so easily be devoured by the insatiable stress
to do it all, be it all, and buy it all.
When
stress levels become unmanageable depression rates
soar. The common theme to most complaints is a sense
of powerlessness. This happens frequently when people
feel obligated to attend a family function or work
party. When we feel obligated, we lose our decision-making
power. Often when women feel powerless they often
turn to comfort as a coping strategy. Comfort eating
sabotages us in the long run because it leads to increased
feelings of guilt about weight gain and breaking one's
diet. Women are more likely to feel the holiday crunch,
whether they're coping with in-laws, doing the party
circuit, entertaining friends or shopping for gifts.
This is because it is usually the woman’s role
to bring the family together, to offer to do the cooking
or shop for a gift. Here are some tips to help you
stay calm, cool, and collected.
Tip
#1 Stay focused on the big picture.
Don't
let the little things overshadow the important things.
Tip
#2 Find your stress points.
Stress
has very little to do with an actual event and everything
to do with how we interpret the situation. Some ideas
for healthy coping mechanisms include: Calling a friend,
playing some music, drinking tea, scheduling a massage
or bath time. Avoid snacking on holiday cookies!
Tip #3 Take a breather.
Stop everything, sit up straight, close your eyes,
and breathe deeply through your nose. Feel your belly
rise with each breath, and put one hand flat on your
upper chest, with your other hand on top of it. Breathe
in for a count of 4, hold your breath for a count
of 4 and breathe out to a count of 4. After just a
few breaths, tension will loosen.
Tip #4 Recognizing negative behaviors.
Sometimes
as a result of familial pressures and cultural expectations
our best qualities do not shine through. We can fall
back into negative behaviors of over eating, drinking,
smoking, and being overly critical. Learn to recognize
these in yourself; they are symptoms that you are
having difficulty managing stress.
Remember: There's nothing worse than a stressed-out
person. That's no gift to anybody.
MONEY MATTERS
According to a 1999 report by the American Bankers
Association, it takes an average of four months for
a credit card user to pay off stress-inducing holiday
bills. Keep things balanced. Creating a holiday spending
budget will help alleviate money woes and overspending.
This in turn cuts down on a common source of holiday
stress. A 1998 poll conducted by EDK Associates of
New York found that 44% of Americans feel pressure
to spend more than they can afford at holiday time.
Remember, financial health has a direct impact on
mental health.
Tip #1: Invest in one item for the family instead
of buying high-priced items for each person.
Tip #2: Learn how to have more fun with less stuff!
Tip #3: Decide how much you can afford to spend for
each person on your list, then put that amount in
cash in an envelope with that person's name on it.
When the envelope is empty, you're done - no exceptions.
KEEP
EXPECTATIONS REALISTIC:
Hey you! Halloween is over so put away the superwoman
costume. You can‘t do it all, at least not without
suffering (or making your family suffer). Be realistic
in your expectations. Families are only perfect in
the movies and this, Dorothy, is definitely not the
movies. The biggest problem with expectations is that
everyone has their own. We all have an idea of how
we want or expect things to unfold, and when they
don’t, well, we’re disappointed. Problems
arise when we expect others to behave in a certain
way. This sets us up to be disappointed for two reasons.
One, they actually may not be willing or able to change
their behavior, and two, we may not have effectively
communicated to them what our expectations were. Accepting
our own flaws allows us to be more accepting of others
and allows for a smoother celebration. Enjoy the time
together for what it is - a time to be together, share
a meal, and share affection.
Tip
#1 Expectations set us up for failure.
We’ve
all seen the Currier and Ives prints chock full of
blissful, snow-filled perfection…horse-drawn
sleighs, ear muffs, piping hot mugs of hot-chocolate,
lighted menorahs. These are beautiful tales but they
are fiction. By expecting and allowing for imperfections,
we can enjoy things as they are and allow ourselves
to be in the moment.
Tip
#2 Take Time to Appreciate the Moment.
Slowing
down and savoring the moments allows us to experience
the good stuff. Take the time to reaffirm what this
season really means to you.
ORGANIZATION
Much to my dismay I must inform you that you are not
Santa Claus which simply means that you can't be everywhere
at once. However, every now and then we can let the
Martha Stewart side of us squeak out and set about
prioritizing what needs to be done. Setting limits
and staying organized can alleviate stress tremendously.
This allows us to foresee upcoming engagements, delegate
chores, and enlist the help of friends and loved ones.
It also gives you the power to decline an invitation
or request based on level of priority.
Make a list of what needs to get done. Set specific
dates and deadlines for these items. Then stick to
your schedule.
TAKE
CARE OF YOURSELF:
A person can only cram so many activities into their
calendar. Over-commitment and lack of sleep can lead
to major stress. Self-care and making sure to get
enough sleep are especially important during the holidays.
According to a National Institutes of Health study,
the weight people gain during the holiday season adds
up year after year. Try not to overindulge this year.
Allow yourself only a taste of rich foods during holiday
parties and try creating healthier versions of holiday
favorites with low calorie ingredients or fat-free
products.
TIP #1: Eat to alleviate tension and irritability
as well as hunger.
It's 4 p.m. on Dec. 23, and you're the 20th person
in line at the post office. You’re starved,
you can feel your blood sugar dropping by the second,
which in turn makes you impatient and cranky. Sound
familiar? This is when you reach into your purse or
run to your car and reach for a bag of almonds, or
eat ½ of a Cliff Bar. Keeping small protein
rich snacks with you at all times will absolutely
save you from an impulse buy of cookies, candy or
worse, a fast food drive through.
Tip #2: Eat mini-meals.
Eating
nutritious mini-meals throughout the day will keep
your blood sugar balanced and prevent you from overeating
one huge meal because you didn’t take the time
to eat during the day. Starting the day with protein
sets the stage for the rest of your day.
Tip
#3: Eat at home before you go to a holiday or cocktail
party.
This
gives you power. Power to decline the typical fare
and only indulge in something you absolutely want
to try. This prevents you from overeating and making
poor choices that you will regret.
Tip
#4: Be aware of your sugar intake.
Sugar
lowers our immune system for six hours after eating
it. This makes us more susceptible to infections and
other people’s germs. Keep yourself healthy
this holiday season and be aware of how much sugar
you consume.
Tip#5:
Exercise, thirty minutes 3-4 times a week.
The
physiological response to exercise triggers the release
of endorphins, which releases the “tension”
built up by stress. Exercising through the holidays
will allow you to keep that habit into the New Year.
By
taking good care of yourself, you'll have the energy
and cheer to last throughout the holidays and into
the New Year!
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