7 Ways To Beat Stress This Holiday Season

The holidays are among us, and along with the music, decorations, and gift-giving, this season comes with another little gift…stress. 

Research shows that people tend to feel more stress, fatigue, and irritability around the holiday season. This can likely be chalked up to financial pressures, awkward family dynamics, and the general overwhelms of travel and taking time off of work[1].

On the other hand, the time between Thanksgiving and New Years offers many people the opportunity to reconnect with loved ones, enjoy the nostalgia of holidays past, and open their hearts in a more authentic way.

So, how can you navigate the holiday season, keeping your spirits high without letting stress drag you down?

In this article, you’ll learn:

  • What makes this year’s holiday season unique
  • How stress impacts your brain
  • Crucial tools to have in place so you can enjoy your holiday
  • Some sneaky lifestyle hacks to lower your stress and avoid burnout

The Holidays Can Be Stressful, But This Year Takes The Cake

2020 has been a unique year, to say the least. Along with the typical stressors that come with the holidays, this year brings some extra worries for many. With the continually unfolding post-election drama, many people have their eyes glued to the TV and social media to see what will happen to the fate of our nation. 

If this wasn’t enough, the increasing concerns around COVID-19 seem to have no end in sight. 

For some, this can make very awkward conversation at holiday parties (politics have always been a taboo topic — now the mere mention can drive people into a posture of debate). For others, however, the COVID-19 pandemic has created fear around the wellbeing of loved ones and uprooting of traditions as many families will spend this year apart. 

Research shows that the stress induced by COVID-19 is increasing fear and anxiety across the board, which is an issue that many Americans already struggled with[2].

How Stress Is Impacting Your Brain 

Stress affects the prefrontal cortex (PFC) of your brain. Your PFC is the region of your brain responsible for adaptation and executive functions. This means that when you’re stressed you aren’t able to think clearly, you may make poor decisions, and you’re generally operating from a place of fear[3].

As you can imagine, if you’re already dealing with one stressor and inhibiting activity in your PFC, any new stressors can act as potentiators, and you could end up spiraling into a chronically stressed and anxious state. This is the last place you want to be around the holidays.

Does this mean that you’re bound for doom and gloom this holiday season? Absolutely not. With the right lifestyle tools and tips, you can beat holiday stress and bring your best self to a time of year that should be filled with joy.

7 Ways To Beat Stress This Holiday Season

#1 Watch Your Diet

Paying attention to what you eat has benefits far beyond weight loss and weight maintenance. The food you eat everyday makes up the building blocks of your body. And when it comes to brain health, foods high in omega-3 fatty acids make excellent building blocks. Under stress, your body experiences more oxidation. Research suggests that omega-3 fatty acids may help to combat this oxidation that occurs in the brain. 

What’s more, there is a strong link between mental health and neuroinflammation (inflammation in your brain). Omega-3 fats also help to combat neuroinflammation, making them an ideal nutrient for brain health and mental wellness[4][5]. 

In addition, consuming foods rich in antioxidants can further support your brain and the rest of your body by boosting your defense system against reactive oxygen species. Fruits and vegetables are fantastic sources of antioxidants and should make an appearance at every meal if possible[6].

Don’t forget that it’s important to manage your blood sugar. When your blood sugar spikes so does cortisol. You can control your blood sugar by reducing consumption of sugar, flours, and carbohydrates. 

#2 Limit Your News Exposure

Although it can be tempting to keep your finger on the pulse of every news story, the reality is that most of the news you’re bombarded with daily is meant to shock and raise anxiety. While living under a rock won’t do you much good, allowing yourself to be inundated first thing every morning with the ever-changing state of the world may be just as bad. 

If you find yourself obsessed with the news these days, tracking the state of the pandemic or following the ups and downs of the post-election drama, try taking a break. One easy way to cut back on your news exposure is to delete the news app from your phone. This makes it a little less accessible. 

You can also limit your check-ins to once a day. Maybe you check the 5 o’clock news for an update or google exactly what it is you’re looking for during your lunch break, then move on. One thing is for sure — if anything groundbreaking happens, you’ll be hearing about it. 

#3 Carve Out Self-Care Time

This may seem obvious, but it can be more difficult during the holidays than ever to find a little “me” time. Even ten to fifteen minutes a day could make all the difference in your mental and emotional wellbeing. 

Enjoy a brisk walk in nature, sit down with some tea and a good book, buy yourself some soothing bubble bath and take a candlelit bath, meditate, listen to some soothing music and sit in stillness. Whatever it is that makes you feel grounded, make time for it. 

#4 Meditate

Meditation is, by far, one of the most well-studied stress-management techniques. Some people find it had to stick to a meditation routine, but don’t let the idea of sitting in silence turn you off. There are several different meditation techniques that you can use to calm your mind, with most including guidance or brain-wave music that helps you to get into a calm state. 

If you’re a beginner, using a guided meditation may be the best way to start. I love guided meditations. I listen to Niki Gratrix meditations every single day in the morning and the evening. I LOVE them. You can find them on Nikigratrix.com. You can start with as little as ten minutes a day and build up as you feel more confident. The best part of meditation is that as you start to feel the stress-reducing benefits, it is easier to keep going. 

Research shows that mindfulness meditation, in particular, can help to build the gray matter in your brain which is responsible for memory, emotions, muscle control, speech, decision making, self-control, and more[7] 

#5 Get Enough Sleep

Getting enough sleep is crucial for helping your body and mind manage stress. While you sleep, your body repairs itself and builds up its reserves to help you manage the day ahead. While you can’t control the stressors in your life, you can build up the resilience you need to handle them.

Research shows that proper sleep is crucial for producing a protein called brain-derived neurotrophic factor (BDNF). BDNF is a major contributor to something called neural plasticity, which is the brain’s ability to adapt to change, and plays a critical role in mood disorders. 

Research into BDNF has even shown links between insomnia and depression due to low levels of this vital protein[8][9]. 

If you have trouble with sleep, there are several tactics you can use to unwind and help your body and mind get ready for bed. Some examples include:

  • Using blue blocking glasses after sundown to help with melatonin production
  • Switch off electronics a couple of hours before bed to decrease your blue light and EMF exposure (EMFs can inhibit melatonin)
  • Read in bed instead of watching TV
  • Have a light snack if you get hungry, but avoid anything heavy or sugary 3 hours before bed
  • Take a warm shower or bath with epsom salts – this promotes deep sleep
  • Diffuse some calming lavender essential oil

#6 Exercise Regularly

Physical activity is a proven way to reduce stress, and it also increases BDNF[10][11]. 

It’s easy to fall off of your exercise routine during the holidays, but this time of year is quite possibly the most important time to keep it up. With the mounting social obligations along with unprecedented amounts of treats and alcohol being passed your way, staying active is absolutely crucial for staying in balance. 

If you find yourself short on time, try doing quick HIIT (high-intensity interval training) workouts or even sneaking in extra walks throughout your day. Even a ten minute walk will suffice. Anything will help. 

Yoga also offers some unique benefits for your mind and body; if you have an extra ten to twenty minutes, follow a yoga workout on YouTube, or create your own with your favorite postures[12]. 

#7 Unplug From Technology

Research shows that there is a clear link between the use of SmartPhones and the internet and the incidence of depression and anxiety. Whether you’re comparing the state of your life to friends or relatives on Instagram, or you’re catching up on the latest fear-mongering news, your SmartPhone is clearly a source of stress. 

Even those sweet little cat videos may be slowly draining your energy and time. Although it may feel like a quick fix for uncomfortable feelings, using your phone as a coping mechanism has detrimental effects over time and may leave you feeling more vulnerable and less empowered to handle your emotions in the long run[13]. 

When you consciously decide to unplug from technology, you get to interact with the world around you more. This breeds more feelings of connectedness to not only your environment but the people in it. At the end of the day, your phone is just an inanimate object that can’t truly provide the love and support that we all need. 

Takeaway

Don’t let the unfortunate events of 2020 ruin your holiday season this year. Although it may seem like there’s more to worry about than to celebrate, when you turn your focus away from the stories on the news and allow yourself to enjoy the good that’s happening around you, your outlook just might change. 

Keep in mind that stress can become cumulative; if your brain is already hijacked from one drama, you’re much less likely to deal with other stressors in a calm and mindful manner. Therefore, get ahead of stress by using tools like meditation, yoga, and self-care time to build your reserves. 

Getting enough sleep, exercising, and eating healthy fats, fruits, and veggies are also simple ways to keep yourself on track this season. And perhaps most compelling of all — limit your SmartPhone and internet exposure. The research supporting the connection between social media and mood is incredibly strong, and your goal should be to build healthy coping mechanisms instead of using distractions like Instagram, Facebook, and news outlets.

Click Here for References+

  1. https://www.apa.org/news/press/releases/2006/12/holiday-stress.pdf 
  2. https://www.icrc.org/en/document/covid19-global-pandemic-may-increase-stress
  3. Girotti, Milena, et al. “Prefrontal cortex executive processes affected by stress in health and disease.” Progress in Neuro-Psychopharmacology and Biological Psychiatry 85 (2018): 161-179.
  4. Brites, Dora, and Adelaide Fernandes. “Neuroinflammation and depression: microglia activation, extracellular microvesicles and microRNA dysregulation.” Frontiers in cellular neuroscience 9 (2015): 476.
  5. Farooqui, Akhlaq A., and Tahira Farooqui. “Prevention of Oxidative Stress by Omega-3 Fatty Acids in the Brain.” Omega-3 Fatty Acids. Springer, Cham, 2016. 239-249.
  6. Harasym, Joanna, and Remigiusz Oledzki. “Effect of fruit and vegetable antioxidants on total antioxidant capacity of blood plasma.” Nutrition 30.5 (2014): 511-517.
  7. https://www.sciencedaily.com/releases/2009/05/090512134655.htm
  8. Hashimoto, Kenji, Eiji Shimizu, and Masaomi Iyo. “Critical role of brain-derived neurotrophic factor in mood disorders.” Brain research reviews 45.2 (2004): 104-114.
  9. Eckert, A., et al. “The link between sleep, stress and BDNF.” European Psychiatry 41.S1 (2017): S282-S282.
  10. https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
  11. Liu, Patrick Z., and Robin Nusslock. “Exercise-mediated neurogenesis in the hippocampus via BDNF.” Frontiers in neuroscience 12 (2018): 52.
  12. Woodyard, Catherine. “Exploring the therapeutic effects of yoga and its ability to increase quality of life.” International journal of yoga 4.2 (2011): 49.
  13. Panova, Tayana, and Alejandro Lleras. “Avoidance or boredom: Negative mental health outcomes associated with use of Information and Communication Technologies depend on users’ motivations.” Computers in Human Behavior 58 (2016): 249-258.

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Wendy Myers, FDN-P, is a heavy metals detox expert, functional diagnostic nutritionist and founder of Myersdetox.com. Discover her Myers Detox Protocol and enjoy freedom from fatigue and brain fog with heavy metal detox. Wendy is also the creator of the Mitochondria Detox , the only supplement kit on the market that helps you to remove toxic metals that cause fatigue.