The Impact of Chronic Stress During the Holiday Season
The Impact of Chronic Stress During the Holiday Season
Bottom Line
Stress causing back pain, neck pain, or headaches can ruin your holidays and hurt
your health. Being realistic, planning ahead and seeking support can help ward
off holiday stress.
The holiday season often brings unwelcome guests and it's no wonder. The
holidays often present a dizzying array of demands — cooking meals, shopping,
baking, cleaning and entertaining, to name just a few. With bringing everyone
together to celebrate, you may be feeling additional stress, or you may be
worrying about you and your loved ones health. You may also feel stressed, sad
or anxious because your holiday plans may look different.
But with some practical tips, you can minimize the stress that accompanies the
holidays. You may even end up enjoying the holidays more than you thought you
would.
Tips to prevent holiday stress causing back pain, neck pain or headaches.
When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and
depression in the first place, especially if the holidays have taken an emotional
toll on you in the past.
1. Acknowledge your feelings.
o If someone close to you has recently died or you can't be with loved
ones for other reasons, realize that it's normal to feel sadness and grief.
o It's OK to take time to cry or express your feelings. You can't force
yourself to be happy just because it's the holiday season.
2. Reach out.
o If you feel lonely or isolated, seek out community, religious or other
social events or communities.
o Many may have websites, online support groups, social media sites or
virtual events. They can offer support and companionship.
o If you're feeling stress during the holidays, it also may help to talk to a
friend or family member about your concerns. Try reaching out with a
text, a call or a video chat.
o Volunteering your time or doing something to help others also is a
good way to lift your spirits and broaden your friendships. For
example, consider dropping off a meal and dessert at a friend's home
during the holidays.
3. Be realistic.
o The holidays don't have to be perfect or just like last year.
o As families change and grow, traditions and rituals often change as
well.
o Choose a few to hold on to, and be open to creating new ones. For
example, if your adult children or other relatives can't come to your
home, find new ways to celebrate together, such as sharing pictures,
emails or videos. Or meet virtually on a video call. Even though your
holiday plans may look different this year, you can find ways to
celebrate.
4. Set aside differences.
o Try to accept family members and friends as they are, even if they
don't live up to all of your expectations.
o Set aside grievances until a more appropriate time for discussion. And
be understanding if others get upset or distressed when something
goes awry. Chances are they're feeling the effects of holiday stress and
depression, too.
5. Stick to a budget.
o Before you do your gift and food shopping, decide how much money
you can afford to spend. Then stick to your budget. Don't try to buy
happiness with an avalanche of gifts.
o Try these alternatives:
Donate to a charity in someone's name.
Give homemade gifts.
Start a family gift exchange.
6. Plan ahead.
o Set aside specific days for shopping, baking, connecting with friends
and other activities.
o Consider whether you can shop online for any of your items.
o Plan your menus and then make your shopping list. That'll help
prevent last-minute scrambling to buy forgotten ingredients. And
make sure to line up help for meal prep and cleanup.
7. Learn to say no.
o Saying yes when you should say no can leave you feeling resentful and
overwhelmed.
o Friends and colleagues will understand if you can't participate in every
project or activity.
o If it's not possible to say no when your boss asks you to work overtime,
try to remove something else from your agenda to make up for the lost
time.
8. Don't abandon healthy habits.
o Don't let the holidays become a free-for-all. Overindulgence only adds
to your stress and guilt.
o Try these suggestions:
Have a healthy snack before holiday meals so that you don't go
overboard on sweets, cheese or drinks.
Eat healthy meals.
Get plenty of sleep.
Include regular physical activity in your daily routine.
Try deep-breathing exercises, meditation or yoga.
Avoid excessive tobacco, alcohol and drug use.
Be aware of how the information culture can produce undue
stress, and adjust the time you spend reading news and social
media as you see fit.
9. Take a breather.
o Make some time for yourself.
o Find an activity you enjoy.
o Take a break by yourself.
Spending just 15 minutes alone, without distractions, may
refresh you enough to handle everything you need to do.
o Find something that reduces stress by clearing your mind, slowing
your breathing and restoring inner calm.
Some options may include:
Taking a walk at night and stargazing
Listening to soothing music
Reading a book
10. Seek professional help if you need it.
o Despite your best efforts, you may find yourself feeling persistently sad
or anxious, plagued by physical complaints, unable to sleep, irritable
and hopeless, and unable to face routine chores.
o If these feelings last for a while, talk to your chiropractor in Glen
Carbon / Edwardsville or a mental health professional.
Take control of the holidays
Don't let the holidays become something you dread with back pain, headaches, or
neck pain. Instead, take steps to prevent the stress and pain that can descend
during the holidays.
Schedule a free 20 minute discovery call with Dr. Polen to learn how we can help With a little planning and some positive thinking, you can find peace and joy during the holidays.
Science Source
Anheyer D, Haller H, Barth J, Lauche R, Dobos G, Cramer H. Mindfulness-Based
Stress Reduction for Treating Low Back Pain: A Systematic Review and Meta-
analysis. Ann Intern Med. 2017;166(11):799-807. doi:10.7326/M16-1997
Ortego G, Villafañe JH, Doménech-García V, Berjano P, Bertozzi L, Herrero P. Is
there a relationship between psychological stress or anxiety and chronic
nonspecific neck-arm pain in adults? A systematic review and meta-analysis
[published correction appears in J Psychosom Res. 2017 May;96:107]. J Psychosom
Res. 2016;90:70-81. doi:10.1016/j.jpsychores.2016.09.006
Stubberud A, Buse DC, Kristoffersen ES, Linde M, Tronvik E. Is there a causal
relationship between stress and migraine? Current evidence and implications for
management. J Headache Pain. 2021;22(1):155. Published 2021 Dec 20.
