Stress is ever-present in our lives, but for many people, the period between Labor Day and January 2 often brings about additional stress. This “Holiday Madness” affects us personally, professionally, and even physically, as we battle the stress-induced common cold or flu. But, how can we tackle this overwhelming stress and its detrimental effects on our mental and physical health?
The Stress Reaction
When faced with chronic stress, it’s easy to feel overwhelmed, anxious, and mentally exhausted. The stressors pile up, and it starts to feel like there’s no relief in sight. Our body’s natural fight or flight reflex is triggered by stress. This response releases hormones like cortisol, which is helpful in dangerous situations but detrimental when released continuously due to chronic stress.
Long-term high cortisol levels cause chronic inflammation, weakened immunity, cardiovascular risks, weight gain, depression, and more. This makes it even more crucial to find ways to manage stress, particularly during the demanding holiday season.
Meditation
One proven method of reducing stress, anxiety, and depression is meditation. This ancient practice offers a mental break that allows our brain and body to relax and recharge. When we meditate, we focus on our breath and quiet the mind, which reduces cortisol and other stress hormones.
Meditation can have numerous positive effects on our wellbeing. It can increase cognitive function, support a positive mental and emotional outlook, boost physical health, reduce inflammation, and even enhance immunity. Twenty minutes of meditation a day can help bring calm and confidence to face the challenges of a hectic schedule.
Exercise
When life gets busy, we often sacrifice the things we need most, such as exercise. Skipping workouts can create metabolic, cardiovascular, and immune system imbalances and negatively impact our emotional health. A rigorous workout or a long walk can help clear away stress and restore balance.
Additionally, cardiovascular events like heart attacks and strokes tend to occur more frequently during the winter months. This could be due to unhealthy lifestyle choices that creep in during this time, coupled with extra seasonal stress.
Diet
A healthy diet can help manage stress by reducing cortisol and other stress hormones. It can also boost serotonin, a neurotransmitter that helps calm the mind. Whole, gluten-free grains like quinoa, amaranth, and buckwheat can support the brain in producing serotonin. Foods rich in vitamin C, such as broccoli, can lower stress hormones. Additionally, green leafy vegetables contain high levels of magnesium, which is essential for a healthy nervous system.
Omega-3 fatty acids, known for their cortisol-reducing effects, can be found in fish and raw nuts and seeds like walnuts, chia seeds, flax seeds, and more.
Herbal Stress-Reduction
Sometimes we need additional stress relief but don’t want to rely on pharmaceuticals. Thankfully, several herbs have calming effects that can help alleviate anxiety and stress. Some recommended stress-reducing herbs include:
- Ginseng: An ancient herb that promotes calmness, enhances energy, and may improve memory.
- Holy basil: Often used in traditional Indian practices, it reduces stress, calms inflammation, supports immunity, and maintains healthy blood sugar levels.
- Ashwaganda: Supports stress reduction while also aiding in memory and cognitive function.
- Passionflower: Controls anxiety by modulating a neurotransmitter called GABA.
- Schizandra: Reduces anxiety and supports overall immunity.
- Lavender: A gentle sedative that helps with anxiety and insomnia.
- Honokiol: Extracted from magnolia bark, it is a powerful antioxidant that protects the brain, reduces inflammation, and supports healthy mood by modulating GABA.
Taking Control of Stress
The most important thing to remember about stress is that we have choices. If left unchecked, stress can contribute to serious long-term health problems such as heart disease, cancer, and dementia. By taking time for self-care and incorporating stress management strategies, we can enjoy the holiday season without succumbing to chronic stress. In the end, enjoying the season is far better than merely making it through a to-do list!
