By MONIQUE KOERNER
Cottonwood Extension District
If you find that you are feeling a little more stressed than usual right now, you’re definitely not alone. Most people would say the holidays bring extra stress. It could be several things that include: the extra expenses. Angry in-laws. Exhausted and sugared-up kids. Cold weather and seasonal darkness. Final exams, sporting events and recitals. Absent romantic partners. Profound loneliness . . . Individually, we can handle each of these stressors as they come. But during the holidays, everything hits at once and can become overwhelming for anyone!
When we are stressed, we need to be sure we are coping with it in the best ways possible. When stress gets the best of us, we may turn to less healthy means of coping. Here are some ways to make the season less stressful and more fun.
1. Don’t over schedule yourself
The holiday season is a time of parties and other social gatherings. Remember that you don't have to do it all. Figure out what you really enjoy versus what you feel you’re supposed to do.
Focus the majority of your energy and time on activities that are fun for you.
2. Simplify travel and limit car time
Travel can be especially stressful during the holiday season. If you must travel, do what you can to make it as easy as possible on yourself. Try to get direct flights or at least minimize the number of stops along the way. You'll avoid the stress of having to rush from one plane to the next or having to wait around for long periods of time.
Many people complain about spending too much time in the car during the holiday season driving from one gathering to the next. This can be exhausting. If possible, limit your driving to one or two events that you truly want to attend. It's part of setting healthy boundaries and keeping a reasonable schedule.
3. Make a budget
For many, the holidays are a time of gift giving. This can be a lot of fun, but it can also be financially stressful. Go make a budget now and stay within the spending limits that you have set.
You're not obligated to spend beyond your means, and you will very likely regret it if you do.
4. Be responsible about food and alcohol consumption
Do your best to stick with healthy eating choices. Don't overdue the sugar. Moderation is key, especially with holiday treats and alcohol. Many of us succumb to the pressure to overeat or drink to excess during the holidays. But too much sugar messes up your natural hormone responses, blood sugar, insulin levels, and your brain’s neurotransmitters (the body’s chemical messengers). Try to stay within your usual guidelines for healthy eating and responsible drinking. Remember to drink plenty of water to stay hydrated.
5. Enjoy family on your terms and set boundaries
While it can be enjoyable to see family during the holidays, some people find extended family time to be stressful. Do whatever you need to do to take care of yourself. If necessary, take a break from the gathering. Go for a walk. Call someone you enjoy talking to. Take some alone time if you need it. And then you decide what you can handle around the plans that are made whether it is around traveling, food, hosting, and money spent.
6. Take time for yourself
Consider giving yourself the gift of time during the holidays. Take a break from rushing around, shopping, cooking, and cleaning. Set aside time to read a good book, watch your favorite movie, go for a bike ride or take a nap. Skip social media and screen time and spend more time looking in your loved ones eyes and choose human connection rather than the screen time. Your mental health will thank you.
7. Honor the losses of the year
The holidays can be especially challenging for those of us who have lost loved ones. Be sure to make space for your grief. Consider changing up your traditions to make your feelings of loss more manageable. You can also find a new way to weave in the memory of your loved one into your existing holiday traditions.
8. Don't forget routine maintenance
Get plenty of sleep. Eat regularly. Exercise. Get a massage. Meditate. Don't forget to breathe. And don’t forget to get outside and move. I don’t care how cold it is—put on some extra layers and just do it (or at least get into the gym). Exercise helps your body process and release stress hormones, and nature is important for our emotional and physical health. Here are some ways you can stay active during the holidays:
· Bundle up and go on a walk to see Christmas lights in the neighborhood.
· Get an epic snowball fight going with the neighbors (play is exercise too).
· Walk through a Christmas tree farm.
· Go ice-skating.
· Build a snowman in the front yard.
· Go for a hike or nature walk.
· Go sledding.
Nobody wants to be sick at Christmastime—and exercising, getting outside, and resting are all natural immune-boosting activities that will help you feel strong, peaceful and healthy.
Try and stick to your normal routine as much as possible.
9. Reach out if you need help
If you know that this time of year is typically hard for you, lean on your friends and family. Talk to them about how you're feeling and let them help you set boundaries and practice self-care. If you are experiencing a mental health crisis, call or text 988 or explore the 988 Suicide and Crisis Lifeline.
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or [email protected].