Six Ways to Ease Holiday Stress

All that hustling and bustling can sometimes turn us into a grinch. In fact holidays can be triggering for some and cause old emotional wounds to come up. According to Dr. Amen, some individuals who have anxiety or depression may find that their symptoms increase when the holiday season approaches. People who struggle with eating disorders or addiction also experience difficulties when the focus is on holiday meals and/or cocktails. Dr. Amen tells us that despite triggers, with a little planning, we can overcome holiday hazards and make the season more peaceful.

1. ’Tis the Season to be Stressed
Buying gifts, hosting lavish feasts, decorating—there’s a lot that goes into making the holiday season perfect. All of this added stress can take a toll on brain health and lead to increased vulnerability to mental health symptoms.

Holiday Helper: Stay grounded with a few minutes of daily meditation or prayer and don’t take on more projects than you can handle.

2. No Silent Nights
The excitement of the season and holiday parties often lead to less shut-eye and more disrupted sleep. When you aren’t getting your usual 7-8 hours a night, it impacts your moods and cognitive function. Just one night of bad sleep can leave you in a brain fog and make you more irritable, anxious, and depressed.

Holiday Helper: Stick to your sleep schedule as much as possible.

3. Hectic Travel
Sold-out flights, overcrowded airports, and jam-packed highways can mess with your mental well-being.

Holiday Helper: Leave early for your destination, bring some soothing music, and give yourself an attitude adjustment. Put yourself in a “We’ll get there when we get there” mindset.

4. Too Much Feasting
Starting in October, it’s like there’s a free-for-all in the food department. People toss out all their good eating habits and dive into unhealthy dishes that leave you feeling spacy, fatigued, and bloated. The food you eat has an almost immediate effect on your brain function and giving in to cravings around the holidays lowers your ability to handle stress and family drama.

Holiday Helper: If you know that your family is going to be feasting on unhealthy foods, bring some good-for-you snacks with you or offer to prepare a few brain healthy side dishes for the festivities. And if you are going to indulge in something decadent, follow the 3-bite rule.

5. Holiday Cheers
Alcohol lowers activity in the brain’s prefrontal cortex, the area involved in judgment, forethought, and impulse control. Boozing it up at holiday parties or family gatherings sets the scene for drama and discord.

Holiday Helper: To avoid drinking altogether, volunteer to be the designated driver or ask the bartender or host for a non-alcoholic drink that looks festive. If you are going to drink, set a limit and be sure to eat something beforehand to minimize the effects of alcohol.

6. Couch Potato Syndrome
Sitting on the couch watching football with your extended family drains your energy and deprives you of the feel-good endorphins you get when you get your blood pumping with exercise.

Holiday Helper: Start your day with a morning walk or suggest playing a game of touch football (never tackle football!) during halftime.

We hope the tips we’ve been sharing will help you have healthy, mindful and joyful days ahead. Have a wonderful season friend!

Love and blessings,

Dee, Sean and the team at RISE