It’s that time of year again — the magical season filled with twinkling lights, joyous music, and… stress! If the thought of holiday gatherings, gift shopping, and endless to-do lists leaves you feeling more frazzled than festive, you’re certainly not alone. During the holiday season, 41% of American adults report experiencing higher stress levels compared to other periods.

This stress doesn’t just impact your mood; it can also harm your physical and mental well-being. But don’t let the holiday pressure steal your joy. By addressing the root causes of your stress, you can reclaim your peace and truly enjoy this special time of year.

Understanding Holiday Stress

Ever wonder why the holidays can feel so overwhelming? Several common stressors come into play:

• Financial pressure – Shopping for gifts, hosting parties, and traveling can quickly add up. The financial burden of the holidays can lead to a lot of stress and anxiety.
• Family dynamics – While happy family moments are often portrayed in holiday movies and commercials, the reality is that family gatherings can be emotionally charged. Tensions may arise from past conflicts or differing opinions and expectations.
• Time constraints – With so much to do during the holidays, it’s easy to feel like there aren’t enough hours in the day. Trying to balance work, social obligations, and holiday preparations can leave you stretched thin.

These stressors manifest in both body and mind. Physically, you might experience fatigue or exhaustion, persistent headaches, digestive issues, or insomnia. Emotionally, heightened anxiety, irritability, mood swings, or feelings of depression might take over. To top it all off, the added stress can exacerbate existing chronic health issues.

Why Stress Happens: A Functional Medicine Perspective

While the holidays can certainly be a source of stress, it’s important to understand how your body responds to stress on a deeper level. From a functional medicine perspective, stress is not just a mental or emotional burden, but also a physiological one. 

When your body perceives a threat, whether real or imagined, it responds by releasing hormones such as cortisol and adrenaline. These hormones trigger the body’s “fight or flight” response, preparing you to either face the threat head-on or flee from danger.

In small doses, this stress response can be helpful. It’s what gives you the energy and focus to meet deadlines or get out of harm’s way. However, when the stress response is persistently triggered, it can adversely impact your health. Chronic stress has been linked to a variety of health issues, such as high blood pressure, heart disease, and a weakened immune system.

Strategies for Managing Holiday Stress

Fortunately, you have more control over holiday stress than you might realize. Here are some simple ways to deal with holiday stress and stay calm through the chaos:

1. Prioritize Self-Care

Taking time for yourself isn’t selfish; it’s essential. A few simple self-care practices, such as regular exercise, healthy eating, and quality sleep, can go a long way in reducing stress. Making self-care a priority during the holidays can help you stay physically and emotionally resilient.

2. Set Realistic Expectations

You don’t have to do everything and be everywhere at once. Set realistic expectations for yourself, and let go of perfectionism. Remember that it’s okay to say no to certain commitments and delegate tasks to others.

3. Practice Mindfulness

Stress often stems from worrying about the future or dwelling on the past. Practicing mindfulness can help ground you in the present and alleviate stress and anxiety. Try incorporating activities such as meditation, deep breathing, or yoga into your daily routine.

4. Connect with Others

The holidays are a time for connection and community. Instead of trying to do everything alone, reach out to friends and family for support. Talking about your feelings with others can help put things into perspective and provide much-needed emotional support.

5. Seek Professional Support

If holiday stress becomes overwhelming or begins to affect your daily life, consider seeking professional support. A counselor or holistic health practitioner like Maggie Roney can work with you to create personalized plans for managing stress and tackling any underlying health issues.

Transform Your Health This Holiday Season

Traditional stress management often only scratches the surface by addressing symptoms. By exploring functional medicine, we unearth the root causes of stress and work toward long-term solutions. Finding peace amid holiday chaos is possible, and you deserve it.

Intrigued by what functional medicine can do for you? Sign up for our FREE on-demand webinar, Transform Your Health: 4 Key Strategies for Women 40+, to dig deeper into functional approaches to wellness. Click here to register now!