The holiday season can be a joyous one, but it can bring with it more stress than normal. The busyness of the season, shopping, gatherings -- it can add up to a lot.
Many of us experience stress in some form this time of year, but even throughout the year, stress is the body’s natural reaction to sudden changes and threatening situations. Your heart rate can increase, muscles tense, and your blood pressure can spike as your body prepares to fight or flee. While these biochemical changes can fuel you through short-term challenges, if left unaddressed, they could have long-term effects.
“Everyone handles stress differently,” said Dr. Shazia Qamar, a family medicine doctor at Henry Ford Health. “One person might have no trouble managing multiple projects and responsibilities while another person in the very same set of circumstances could feel very anxious.”
Research has shown that stress can be toxic, which can lead to various health conditions. That’s why it’s important to pay attention to your body and understand what stress can do if left unchecked.
Qamar listed ways stress can affect the body’s systems, and how to manage it in an effective way.
- There are two types of stress. Short-term or acute stress prepares your body to confront immediate challenges, like competing in a race or taking an exam. This can be helpful in boosting focus and energy. On the other hand, chronic stress stems from ongoing issues like family struggles, financial problems or health concerns. This prolonged stress can take a toll on your body and mind, contributing to mood swings, depression and feelings of tension.
- Stress increases your risk for disease. If stress is not managed, it can lead to serious health issues such as heart disease, high blood pressure and a weakened immune system. It can also worsen existing conditions and contribute to weight gain, depression and digestive problems.
- Stress requires you make your health a priority. When stressed, basic self-care often gets neglected -- sleeping less, skipping meals and missing workouts. Instead, focus on maintaining your health even in the chaos. Prioritize rest, good nutrition and emotional well-being to stay energized and better manage your tasks.
- Give stress a voice. People often avoid discussing stress and anxiety because they are embarrassed or private about their struggles. Instead of turning to unhealthy coping mechanisms like food or alcohol -- during a season when they’re abundant -- try sharing your concerns with friends, family or support groups. If talking isn’t your thing, writing in a journal can help clear your mind. Adding a gratitude list can also offer a positive perspective amidst stress.
Understanding other strategies to reduce stress levels
To tip the balance from stress-inducing to stress-reducing, practice relaxation techniques like meditation, deep breathing and restorative forms of exercise like yoga and tai chi.
While meditation and exercise are effective ways to relieve stress, activities that adults tend to reserve for children are also wonderful ways to lift spirits, live in the moment and reduce anxiety. Plus, they are a great way for parents to engage with their kids.
“It’s an important source of relaxation and stimulation for adults,” said Rachel Buzenberg, a therapeutic recreational specialist with Henry Ford Health. “As we get older, we become set in our ways and find it hard to get out of our comfort zones and engage in new, fun activities.”
She suggested five ideas:
- Bake a new recipe. Using your five senses can lead you to a state of relaxation and peace.
- Try your hand at art. Do it with sidewalk chalk, paint or even a coloring book.
- Finish a puzzle. Make it a large one that will give you a feeling of accomplishment when it’s completed.
- Play games. Any group game can promote togetherness and laughter.
- Garden. Spending time in fresh air helps your body make melatonin, which promotes a good night’s sleep. Restful sleep is key for lowering stress.
If you still can’t quiet your mind, distract yourself from your stressors by participating in activities you enjoy.
“I never ask my patients what’s the matter, but instead I ask what matters to them,” Buzenberg said. “Your hobbies and interests are very important to your mental health.”
You can listen to music, go to the movies or take a weekend vacation. Better yet, go for a hike or participate in other healthy activities that will flood your system with feel-good hormones -- and invite your kids to participate with you.
“Expanding your leisure interests is not only calming, it also helps you to manage stressors and build happiness,” Buzenberg said.
If you feel overwhelmed at any time during the year, don’t be afraid to ask your doctor to screen you for anxiety and depression. Once you have a diagnosis, you’ll be better equipped to deal with what you’re facing.
Your doctor may recommend cognitive behavioral therapy (a form of talk therapy that helps you challenge and reframe negative thoughts and behaviors) or relaxation strategies or prescribe medication to help with anxiety.
Unfortunately, stress is unavoidable, especially during the busy holiday season. If you’ve been dealing with overwhelming stress and anxiety for more than two months, it’s important to consult your doctor for an evaluation.
To make an appointment with a Henry Ford doctor or therapist, call 800-436-7936.
You can also click or tap here to request an appointment.