Did you know that, overall, people’s stress levels tend to pick up from around July and steadily increase until December? Yes, December seems the most stressful month of the year. And while many people may ascribe some of this stress to shorter days and longer nights, and thus less sun exposure and changes in brain hormones, holiday stress is a thing. And it can cause anxiety and other health issues.
Why? People tend to want to make sure the holiday season is filled with joy and goodwill to others. Even people they do not have a good relationship with sometimes. And they want to make sure they get their loved ones the perfect gift, have the perfect meal on the table, have the perfect decorations up…you get the picture.
In other words, people may strive to make things perfect for all their loved ones, but often at a cost to themselves.
So, what about the holidays causes this holiday stress, how does this stress affect you, and how can you go about managing it more effectively?
Holidays are supposed to be fun and relaxing, right? Yet research1 suggests that many factors can cause stress. These include the following:
The holiday stress we experience is not only psychological, however. We tend to make lifestyle changes during this time that can cause weight gain and prove detrimental to our physical health. This could put additional stress on our bodies.
You see, obesity is a stressor that affects not only physical health but mental health as well. And more than two-thirds of the American adult population is either overweight or obese.2 Of these, over half have prediabetes. Young adults make up the majority of those with prediabetes.
Unfortunately, people tend to become lax about their eating habits over the holidays. They also tend to work out less, opting to relax instead of getting physical. As a result, people tend to pick up some pounds during this time. And many people don't lose those pounds once the holiday season passes. And so, the next year swings around, you pick up weight, you do not lose it once the holiday season passes, and you end up in a cycle. You may become obese in a few years.
Numerous studies show a close correlation between obesity and mental health disorders3. Evidence also suggests that obesity can affect your Neuroaffect Circuit and can result in a wide range of neuropsychiatric disorders4 due to its effect on various body processes.
Your body handles stress through an internal system called the NeurEndoMatabolic (NEM) stress response. This system comprises six circuits of related organs and systems. The Neuroaffect Circuit is one of these, consisting of the gut microbiome, the brain, and the autonomic nervous system. These three systems use neurotransmitters, i.e., chemical messengers, to communicate.
When stress occurs, it may affect these three systems in several ways. In those with adrenal fatigue, the result may prove even worse, especially when the stress experienced lasts for a prolonged period.
Prolonged stress results in a constant demand for higher cortisol production in the adrenal glands. While this increased cortisol production may put your body into a short-term state of readiness to fight or flee, it could have devastating long-term effects. It may result in adrenal fatigue and a variety of related conditions that include gut, brain, and autonomic nervous system issues. Holiday stress could make things even worse.
The increased production of cortisol could result in an imbalance in brain hormones. These chemicals play a key role in proper brain function, including the brain’s ability to send accurate messages to various organ systems.
Stress may also interfere with the flora balance in your gut. Unbalanced gut flora could result in various gut issues like irritable bowel syndrome, for example. Furthermore, your gut and brain stay in constant communication via the vagus nerve. Stress may cause miscommunication between these two systems. Furthermore, the microbiome in your gut has a strong link to mental health as well. Anxiety, depression, and even autism spectrum disorder have been linked to gut dysbiosis, i.e., an imbalance in your microbiome.
The autonomic nervous system is responsible for the regulation of your body’s involuntary processes. In other words, processes that automatically happen. These include digestion, blood pressure, heart rate, and respiration.
These involuntary processes all go into a heightened state when you experience stress because of higher cortisol production. But if your cortisol levels do not drop, these systems can become overtaxed. This would manifest as a multitude of symptoms relating to these systems that could include, for example, heart disease.
Holiday stress could thus contribute to these issues developing.
You can deal with holiday stress by making a few adjustments. Those around you may find these changes a bit strange, especially at first. This is especially the case if you have been a people pleaser - to your own detriment. But making some changes, focusing on self-care, and sticking to your guns may help your holiday stress levels become more manageable.
If travel is part of your holiday plans, ensure you take care of all travel plans well in advance. This includes the travel expenses, whether traveling by car, train, or plane. Also, make sure to book your accommodations and know the costs. And consider other necessary expenses like the cost of meals and entertainment. If you host, make sure that you stay organized and plan your grocery shopping well in advance. Know your menu! And decorate in advance as well.
Tommy wants the latest iPhone, Johnny wants the newest version of a game, and little Betty wants the latest Barbie doll with the dollhouse and other accessories included. And let us not forget what everyone else on your list wants for Christmas. Have you budgeted for all of this?
The holiday season costs a pretty penny. Make a budget and stick to it. And let people know about it. Do not raise their expectations either. Let Tommy, Johnny, and Betty know your budget for gifts, and then ask them what they would like in that price range. They, too, should have realistic expectations.
Also, make peace with the fact that things can, and probably will, go wrong. You may overcook dinner, or Uncle Dave may not like his scarf. You cannot please everyone all the time, so make peace with it.
Remember, at the end of the day, you still need to pay your rent and utilities, not to mention buy food, gas, and everything else. Your usual commitments do not go away just because of the holiday. Likewise, relationship difficulties with family and friends won't go away because of the holiday either, so if Uncle Dave is usually grumpy and rude, don't expect him to be nice just because it's a holiday.
No is a full sentence. And while people may pressure you to do or buy certain things, saying no to some of them (or even all) does not make you a bad person. You cannot do everything or be everything for everyone. And how about sharing your to-do list with other family members? Take some of the pressure off yourself and share the to-dos with others.
A person can only do so much. So, be realistic about how much you can do to keep the holiday stress from piling up. And do not forget to take breaks! Make time for you. Take a walk. Watch a good movie or read a book. Or just lean back in a comfortable chair and take a thirty-minute nap. The point is that you need time to relax so that your brain and body can have some relief from the holiday stress.
In addition to taking time to relax, do so in relaxed surroundings. So, put on some soothing music while you take a break. Or light some candles when you take a nice, long, relaxing bath. You can even add some essential oil to a defuser so that your home smells great.
Relationship dynamics can come to the fore during the holidays and are a major source of holiday stress. Not everyone gets along all the time. And people may have different political and religious views and opinions. Or old issues may resurface. Sometimes discussions could become quite heated.
If you feel hurt, open up about it using "I feel __" statements that help avoid blame. If your opinions differ, accept it. Make ‘forgive and forget’ your motto during this time. Focus on what you have in common rather than on your differences. And try to do something productive instead of focusing on the tensions (go back to ‘take time for yourself’).
If you must listen to your sister-in-law brag about her perfect life one more time, you may feel the holiday stress piling on. Or you may have to deal with Uncle Bob and his entitled behavior yet again. It is frustrating.
Instead of letting these scenarios stress you out, remember that you may be dealing with people who have issues of their own. Your sister-in-law may feel her drawn-out soliloquy is a way of getting some attention, and Uncle Bob may be a little lonely. So, bring a little compassion to the table. Extend some kindness. Their behavior is not personal. It is a way of dealing with their issues. And if it gets really difficult, breathe! And make time for some self-care. You can even vent to your partner later, but first, let them know it is nothing personal and not aimed at them. Perhaps the two of you can take turns venting. It may not do anything for the sister-in-law or Uncle Bob situation, but it will relieve your stress.
The end of the year heralds the implementation of new resolutions. Yet these New Year’s resolutions often set you up for failure. And this could result in you feeling bad about yourself.
So, start small. Break your goals up into manageable chunks. Do not go cold turkey. You cannot train for a marathon in a week. It takes months! Start with small goals and, as time goes by, increase your expectations.
Nothing adds to holiday stress like ditching your healthy habits. We tend to stop working out and indulge in decadent festive foods.
How do we stop this from happening? Especially when surrounded by temptation!
Find small ways to get more exercise. You may not get the chance to go to the gym for a full-body workout, but you can go for a brisk walk. Or encourage your family or friends to take part in a physical game (tic-tac-toe or monopoly do not count). Do something that gets the blood pumping!
As for food, it is okay to indulge a little. But repeatedly overeating may encourage the pounds to pile on. So, eat plenty of healthy, high-fiber snacks during this time, like fruit or vegetables. Healthy snacking, especially before a large meal, may fill you up a little and curb the temptation to eat more than you should. Try to choose smaller portions of your favorite holiday treats as well.
Did you know that adults who sleep a minimum of eight hours each night experience less stress than those who sleep less?5
Sleep is crucial for muscles to repair, our bodies to rest, and our brains to recharge. Furthermore, sleep deprivation is a risk factor for multiple health issues. These include weight gain, mood issues, memory problems, and even poor judgment.
Getting enough sleep may help you deal with holiday stress.
Some supplements may help you deal with holiday stress. Many natural herbs help your body minimize stress. They can also help reduce your feelings associated with stress. Adrenal Stress Control is a good option to try. The ingredients included in this supplement provide gentle adrenal support while helping you better address holiday stress at a cellular level. The ingredients include:
Holiday stress can lead to weight gain, relationship conflict, depression, and anxiety, among other things. Yet there are many ways to cope during this stressful time. Trying some of the strategies above, as well as taking a natural supplement like Adrenal Stress Control, may help you not only reduce holiday stressors but also find more joy, peace, and happiness during this special time of year. If you would like further help with dealing with holiday stress, Dr. Lam's Nutritional Adrenal Fatigue Recovery Program is highlighted for its comprehensive approach to managing stress, featuring proprietary adrenal-support supplements, an in-depth adrenal health eBook, video tutorials, personalized nutritional guidance, strategies for restful sleep, and tailored stress management techniques, all designed to help individuals navigate the pressures of the holiday season with greater ease and improved health.
Support adrenal health over the holidays
American Psychiatric Association. “Holiday Stress.” 7 Mar. 2024. https://www.psychiatry.org
Abdulan, Irina Mihaela, et al. “Winter Holidays and Their Impact on Eating Behavior—A Systematic Review.” Nutrients, vol. 4201, no. 19, 28 Sept. 2023, https://doi.org/10.3390/nu15194201.
Sarwer, David B., and Heather M. Polonsky. “The Psychosocial Burden of Obesity.” Endocrinology and Metabolism Clinics of North America, vol. 677–688, no. 3, 1 Sept. 2016, https://doi.org/10.1016/j.ecl.2016.04.016.
Karczewski, Jacek, et al. “Obesity and the Brain.” International Journal of Molecular Sciences, vol. 6145, no. 11, 30 May 2022, https://doi.org/10.3390/ijms23116145.
American Psychological Association. “Stress and Sleep.” 1 Jan. 2013, https://www.apa.org/news/press/releases/stress/2013/sleep.
Holiday stress, like any other stressful experience, can have a negative effect on adrenal health. This applies even more so to people with adrenal fatigue. Taking steps to lower stress, like practicing self care, relaxing, managing expectations, and being sure to get enough sleep can help. Your healthcare practitioner can also help provide tools to deal with adrenal fatigue.
