No ho-ho-ho in the holidays
It can be a stressful time of the year for many
WHO’S AT RISK
According to the carols, the holidays are most wonderful time of the year — then why can they end up feeling so stressful? “Most people deal with stress in their normal lives every day,” says Sundel. “But there are even more factors over the holidays — the added stress of dealing with family members, the financial stress of buying gifts, and the social stress of attending social gatherings, where you might not feel comfortable. There may also be the loneliness of being reminded that you don’t have people to celebrate the holidays with.”
Stress is the way our bodies and minds deal with the demands of life — it is both psychological and physical. “Holiday stress is generally temporary — we’ll feel stressed because we have to go to a party where we might end up eating things that we don’t really want to eat or seeing difficult family members,” says Sundel. “The good news is that stress is something you can develop techniques to deal with.”
Anxiety can look akin to stress, but it’s a more ongoing problem. “Patients who are feeling anxious often report not feeling focused on what they need to do for the day, due to their anxiety,” says Sundel. “Whereas stress is usually more short-lived, and often connected to a discrete external factor, like the holiday rush, or studying for a test.”
No one is immune to holiday stress, but some people are at particularly susceptible to it. “Anyone with underlying depression or anxiety is at a higher risk of becoming increasingly depressed over the holidays,” says Sundel. “Even though the holidays can be a very happy time, they also bring a lot of pressure and can be depressing, especially for people who are isolated and don’t have people to celebrate with.”
The holidays can bring a different array of stresses to older people. “The elderly have more medical problems than the general population — and mobility problems can make it impossible to leave the house, let alone take a walk or go to the gym,” says Sundel. “The holidays are a great time to pick up the phone and call an elderly relative, or to check on the older neighbor who lives down the hall.”
SIGNS AND SYMPTOMS
The symptoms of stress can mimic anxiety. “People can become anxious if they are stressed out,” says Sundel. “They can become very distracted and preoccupied, and they commonly say they feel overwhelmed by their life.” Other anxiety symptoms can include heart palpitations, feeling short of breath, and generally feeling sad, restless and unable to focus.
So how can we tell the difference between stress and anxiety? “It’s usually a matter of duration — it’s likely to be anxiety if your symptoms go on for months, you’re not sleeping well, and you’re feeling nervous and preoccupied,” says Sundel. “If you’re still feeling this way once we get through the holidays, consider having this evaluated by a mental health provider.”
TRADITIONAL TREATMENT
Holiday stress is one case where an ounce of prevention is
worth a pound of cure. “Stress can be transient, so it very often doesn’t call for treatment,” says Sundel. “What we all need is an assortment of strategies for dealing with stress: things we can do to decompress and reduce stress, as well as things we can do to avoid stress triggers in the first place.”
It’s essential to rein in some of the many temptations that abound during the holiday season. “A good place to start is by limiting your alcohol intake, drinking lots of water, and trying not to overeat,” says Sundel. “Gaining weight over the holidays can be emotionally stressful and that weight can increase your blood pressure.” Most doctors recommend the rule of thumb that women should limit themselves to one glass of alcohol per day and men should limit themselves to two.
Exercise is linked to mental and emotional health as well has physical health. “Physical activity releases endorphins, which make you feel happier, more upbeat,” says Sundel. “Any type of physical exercise can do this, even just walking outside, or walking through your office building. Not only will it make you feel happier, you’ll also sleep better.”
A degree of family stress is almost inevitable over the holidays. “You have to prepare yourself mentally and acknowledge that being with the particular family member is going to be stressful,” says Sundel. “It sounds corny, but avoiding talking about politics and religion really is the way to go. Maybe your relative is unhappy with some aspect of their life but the holidays aren’t the best time to try to give a lot of advice.” Sundel recommends having a slate of “safe topics” at the ready. What are you reading? Have you seen any good movies lately? Have you traveled anywhere recently?
Alternative therapies like meditation, yoga, and guided imagery can also help reduce stress. “Practices like focusing on breathing, or a guided visualization, can help people get out of their stress and reclaim their focus,” says Sundel. “However, these are strategies that have to be done on a regular basis; you have to practice it, or it won’t work.”
RESEARCH BREAKTHROUGHS
“There are always new medications coming out to help deal with anxiety,” says Sundel. “But dealing with stress is really about lifestyle modifications — developing heart healthy behaviors that will carry you through the holiday season, and beyond it.”
QUESTIONS FOR YOUR DOCTOR
Don’t shy away from asking, “Do you have tips that can help me manage my holiday stress?” If you have been feeling stressed and haven’t been sleeping well, ask “Are my symptoms more suggestive of stress or anxiety?” “Being stressed can make it seem even harder to find the time for exercise, but it can really help reduce stress, both emotionally and physically,” says Sundel. “And don’t let the holiday crush mean that you let go of your healthy habits — those are the things that can get you through the holiday season.”