Tips for Managing Holiday Stress

12/12/2024

Whether it’s from daily pressures like work deadlines to life-altering events, such as the loss of a loved one, we all face stress at some point in our lives. Add in the year-end frenzy of holiday preparations, gift shopping and social commitments, and the stress level can feel enormous. While stress may seem like just another part of life, experts warn that its impact on your body is serious — and long-lasting.

What Stress Does to Your Body

“[Stress] could be coming from within — like a disease or ailment — or from your environment,” says Dr. Ernesto Schiffrin, physician-in-chief at Jewish General Hospital. “When the body feels attacked, it activates the ‘fight-or-flight’ reaction, releasing adrenaline and increasing cortisol levels.” 

According to Schiffrin, stress’s impact on the body can be acute or chronic, which means it can happen suddenly or in a low-grade fashion over time. “It can contribute over time to an increase in blood pressure, coronary artery disease, heart attacks and eventually heart failure.”

Schiffrin describes stress as “aggression against the body.” Left unchecked, stress can even cause sudden heart issues such as broken heart syndrome, a condition that mimics a heart attack and is often triggered by emotional trauma. 

Everyday stressors can also add up. According to a 2018 study, lingering negative feelings from minor frustrations have been linked to chronic illnesses later in life. “After an acute stressor ends, the levels usually return to normal,” explained Dr. Sherita Hill Golden, a professor of medicine and epidemiology at Johns Hopkins University. However, if those levels stay elevated, the body may develop insulin resistance, which increases the risk of heart disease and diabetes. “Insulin resistance also can make the body more prone to inflammation and lead to damaged blood vessels,” she added.

As the year winds down, unique stressors ramp up. The holiday season, in particular, brings both joy and pressure. Family gatherings, financial worries and disrupted routines can all take a toll. A 2019 study found that people with stress-related disorders were at higher risk of cardiovascular disease over 27 years of follow-up, underscoring the need for proactive stress management — especially during busy times such as the holidays.

Stress Management Tips

The good news? There are ways to tackle stress and protect your health, even during the most hectic seasons:

• Stick to healthy habits. Don’t let holiday indulgences derail your overall well-being. Maintaining a balanced diet and regular exercise can make a big difference.
• Fit in fitness. If your schedule is packed, try squeezing activity into your day. A family walk after dinner or an impromptu dance session can reduce stress and boost endorphins.
• Prioritize rest. Sleep is critical for managing stress. Aim for 7–9 hours of sleep each night, and stick to a consistent bedtime.
• Set boundaries. Feeling overwhelmed by holiday invites? It’s OK to say no. Reserve time for self-care, whether that’s yoga, reading or simply enjoying a quiet evening.
• Limit stressful triggers. Too much holiday news or social media scrolling can exacerbate stress. Give yourself permission to unplug.
• Seek help when you need it. If stress begins to feel overwhelming or leads to symptoms of anxiety or depression, professional help may be needed. “Stress doesn’t just affect your mind; it impacts your entire body,” Golden said. “The mind-body connection is very important.” Therapy, medication or mindfulness practices can help.

The Gift of Peace

As the holidays approach, give yourself the gift of peace. By managing stress effectively, you can enjoy the season’s joys without sacrificing your health. 

Or, as Dr. Shiffrin says, “Take time for the things that bring you happiness.”

Source: American Heart Association