Fall/Winter 2016

How to put holiday stress behind you for good!

This time of year, you may feel like all the railroad cars in your life are piling up: Work commitments, family gatherings, parties, errands and travel plans coming together like a freight train about to bust off the rails. Or maybe you’re feeling lonely and isolated at a time of year that’s supposed to be all about togetherness.

It’s no wonder Americans’ stress levels shoot up during the winter holidays. The key is to understand that while stress is a part of life, changing how you respond to stressful situations can help you truly enjoy yourself during the intense holiday season.

"During times of increased commitment, it is important to recognize your own cues or indicators for feeling overwhelmed, and be kind enough to give yourself permission to slow down or reprioritize,” says Jessica Culver, manager of Moda’s health coaching and wellness programs.

Stress is simply the body’s way of responding to an experience. It can be general and can show up in many ways, or be specifically linked to a situation: Health concerns about yourself or a loved one, or a problem at work, or a sense that there are too many demands on your time.

If you’re already feeling stressed in one part of your life, you may be more likely to greet the holidays with anxiety.

The key to good cheer: Maintaining balance

Your resiliency is how well you bounce back from stress. You may not be able to eliminate stress during this time of year, but you can control how you react to it.

"The holidays are often a festive, fun, busy time,” Culver says, "but with that comes disruption of routine: later nights, more social activity and eating foods that otherwise would be limited. The key is to maintain a normal balance where possible, and say ‘No’, if needed."

When you are resilient, you’re not only able to cope with stress in the moment — you also help prevent the long-term health issues that stress can cause, including sleep disorders, obesity, high blood pressure and heart disease.

To start, get in the habit of recognizing the signs that you’re becoming stressed. When you know how your body deals with stress, you can take action early to lower your anxiety.

"What we focus on during the holidays is important, but perhaps even more important is how we focus," say Rosemary Sword and Philip Zimbardo, authors of "The Time Cure."

It really comes down to making a conscious choice to think positively, Sword and Zimbardo add.

"For instance, if something bad happened in the past at this time of year, instead of going over and over what happened and wallowing in the sadness or loss, choose to remember the good experiences you’ve had during the holidays. If this seems too daunting then start small — notice the beauty of the lights and decorations, the smell of evergreens."

From there, consider these stress-relief tips from the experts at the American Psychological Association:

• Take time for yourself. It may seem odd, but by slowing down you will have more energy to get things done. Self-care is often the best place to start, because the people around you benefit when you’re not stressed out.

• Set realistic expectations. No holiday celebration is perfect. Instead of fretting about the inevitable missteps, see them as chances to demonstrate flexibility and resilience.

• Learn to say no. Don’t take on more than you can handle, even if you’re tempted. When your gift-giving list starts running longer than your monthly budget, scale back and remind yourself that time with loved ones is more valuable than lavish presents and fancy meals.

• Give back. If financial pressure is a big part of your holiday stress, it can help to put your own budget struggles in perspective. Find a local charity where your family can volunteer, or consider taking part in a giving tree or an adopt-a-family program.

• Seek support. Spend time with people who have a positive outlook. Talk about your anxiety with your friends and family. If you still feel overwhelmed, consider seeing a mental health professional to help you manage your stress. Moda’s behavioral health team is available to help you find a provider that’s right for you — including urgent appointments. Reach us at 503-382-5323 or toll-free 877-796-3223.

• Take care of your body. One of the best ways to quiet your mind is to focus on your physical wellbeing. Exercise can help reduce stress. Even a 10-minute walk can do the trick. Get plenty of sleep, too, and set time aside for other forms of stress-relief. Muscle relaxation, deep breathing and meditation all can help lower your anxiety.

Want more ideas to help manage your stress? Moda Health offers free, one-on-one health coaching. Call 877-277-7281 or email careprograms@modahealth.com to enroll. TTY users, please call 711.