HEALTHY REASONING: Managing Holiday Season Stress

By Allan Jones
Pride Health Columnist

Anxiety is a big factor for most of us, as the end of the year approaches. We start thinking about the many activities we are involved with…the presents we have to get. Setting the time aside to get the required presents is usually not an easy task for most of us. The anxiety happens whether we celebrate Christmas or not. The end of year is a time for reflection and numerous activities, and can be easily labelled as the most stressful period of the year.

So what is stress? Medically stress is described as a feeling of emotional or physical tension.

Emotional stress occurs in situations people consider difficult or challenging. Physical stress, on the other hand, is a physical reaction of the body to various triggers. For example the pain experienced after a surgery is physical stress. Physical stress often leads to emotional stress, and emotional stress often occurs in the form of physical stress, for example stomach cramps.

Managing stress involves controlling and reducing the tension that occurs in stressful situations by making emotional and physical changes. The degree of stress and the desire to make the changes will determine how much improvement takes place.

The management of stress starts with you. Your attitude can influence whether or not a situation or emotion is stressful. A person with a negative attitude will often report more stress than would someone with a positive attitude. Find the positive in situations, and do not dwell on the negative.

A poor diet puts the body in a state of physical stress and weakens the immune system. As a result, a person can be more likely to get infections. A poor diet can mean making unhealthy food choices, not eating enough, or not eating on a normal schedule. This form of physical stress also decreases the ability to deal with emotional stress, because not getting the right nutrition may affect the way the brain processes information.

Not getting enough physical activity can put the body in a stressed state. Physical activity has many benefits, including promoting a feeling of well-being. Dancing is a good way to reduce stress. Get moving to your favourite type of music, reggae, soca, gospel or other rhythms. Walk with attitude while shopping, and get your heart rate elevated. Park your car at the far end of the mall, and walk briskly to and from the mall entrance. These small physical activities will accumulate into positive stress busters.

Almost everyone needs someone in their life they can rely on when they are having a hard time. Having little or no support makes stressful situations even more difficult to deal with.

People with no outside interests, hobbies, or other ways to relax may be less able to handle stressful situations. Getting 7 to 8 hours of sleep each night also helps people cope with stress.

The key to dealing with stress is to develop a stress management program designed for you. Physical activity is a key component of such a program. Start a physical activity routine. Most experts recommend at least 140 minutes of aerobic activity per week. Decide on a specific type, amount, and level of physical activity. Fit this into your schedule so it can be part of your routine. Find a friend or partner to exercise with. It is more fun and it will encourage you to stick with your routine. You do not have to join a gym; 20 minutes of brisk walking outdoors, each day is enough. If it is too cold to walk outdoors then walking inside your local mall is an option.

Nutrition is an important part of stress management. Eat foods that improve your health and well-being. For example, increase the amount of fruits and vegetables you eat. Use the Canadian Food Guide to help you make healthy food choices. Eat normal-sized portions on a regular schedule.

Social support is a key component to any stress reduction program. Make an effort to socialize. Even though you may feel tempted to avoid people when you feel stressed, meeting friends usually helps people feel less stressed. Be good to yourself and others.

Learn about and try using relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. With some practice, these techniques should work for you. Listen to your body when it tells you to slow down or take a break. Take time for personal interests and hobbies.

If these stress management techniques described above, do not work for you, there are professionals, such as licensed social workers, psychologists, and psychiatrists, who can help. These professionals will help you learn stress management strategies, including relaxation techniques.

As you read this article, you may be thinking it is too late to reduce the stress you are already feeling. There is no wrong time to start using the techniques outlined to reduce stress. Pick and choose what is best for you, and approach the end of this year and the New Year, determined to reduce or avoid stress.

Deal with stress and do not allow yourself to be controlled by stress. Many people find religion to be very useful. If it works for you, find the time to meditate on holy words. Remember, your health is always in your hands … exercise your control.

Allan Jones is a Health Promoter and Broadcaster. He can be reached at ajones@jjmedical.ca.