Dealing with Holiday Stress

This time of year can bring joy—plus an overload of obligations.

The latter months of the year can feel overwhelming. Calendars fill with reminders of Christmas parties, school concerts, and family get-togethers. Your job may have a hectic holiday season that leaves you un­able to take time off. The shopping, cooking, and cleaning might fall on your shoulders. If the thought of all these commit­ments makes you nervous or uneasy, holiday stress might be sneaking up on you. Our busy days can leave us stressed out and worn down physically, mentally, and emotionally.

The science behind stress

When we encounter a stressor, our bodies go into “fight-or-flight” mode, a natural response that our ancient ancestors developed when feeling threatened: either stay and fight or run away from the danger.

In this mode, the amygdala, a part of the brain that processes emotions, signals another part of the brain, the hypothalamus, to release stress hormones from the adrenal glands. These stress hormones prepare your body for action, increasing your heart rate, respiration, and blood pressure. Your digestive and immune systems are inhibited. This response makes you more alert and focused in intense or dangerous situations.

Life’s daily occurrences (arguments, bills, sudden changes of plans) can trigger that same fight-or-flight response in us. A constant release of stress hormones can cause high blood pressure levels and suppressed immunity, increasing the risk of illnesses. It also overworks the amygdala and hypothalamus, making it hard to control our emotions or make good decisions. Here are some ways to handle holiday stress.

FAMILY ISSUES

This is a time to enjoy the company of our families and loved ones. But there can also be conflict or disagreements between family members. Lively debates and discussions can be healthy, but before they become negative or hurtful, make an agreement to stay on topics that bring happiness and positivity.

“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.” —Colossians 3:13

GIFTS AND COMMERCIALISM

You may feel expectations to create magical (and expensive) holiday experiences for loved ones. Presents, decorations, travel, food—all these factors can add up and put financial stress on our wallets and our mindset. Rather than make costly purchases, incorporate traditions like family game nights, baking, or Bible study. Even an early evening walk to admire Christmas decorations in town can be more satisfying than spending a lot of money.

“Be on your guard against all kinds of greed; life does not consist in an abundance of possessions.” —Luke 12:15

DISAPPOINTMENT

Sometimes, your year doesn’t end as you hoped. Perhaps you couldn’t get around to the hobby you wanted to try, or your career didn’t progress as you had anticipated. We tend to focus on what we were unable to accomplish instead of what we did. Remember that our setbacks do not define us. Practice gratitude by writing in a journal or recording voice memos on your phone to remind you of what you’ve done this year. For example, maybe you didn’t hit your goal of going to the gym twice a week, but you ate healthier than the year before.

“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” —Isaiah 41:10

SADNESS, GRIEF, OR LONELINESS

The holidays can be a reminder of loved ones we have lost to death, estrangement, or distance. Reach out to the people who are in your life. Loneliness may be more common in your circle than you think. Make time to volunteer; it’s a sure way to develop a connection with others. Finally, ask a doctor or mental health professional about seasonal affective disorder (SAD).

“The Lord is close to the brokenhearted and saves those who are crushed in spirit.” —Psalm 34:18