Holiday Stress
Not only does this stress lead to exercising less and eating poorly, but it also affects our immune system. Easing up on yourself over the holidays is important because the connection between stress and illness is real. Each cell contains a tiny “clock” called a telomere, which shortens each time the cell divides. To counter this effect, the body also produces an enzyme, telomerase, which protects the cell and prevents further shortening by adding more DNA to the end of the telomere. So far, so good -- but under stress, the body pumps out cortisol, a hormone that suppresses this protective enzyme. The study found that people under chronic stress have shorter telomeres, which, researchers say, means they are more vulnerable to a host of ailments. Headaches, poor sleep, and an increased susceptibility to colds and flus are just a few. Now who needs that in addition to everything else going on this season?
When your holiday to-do list stretches longer than Santa Claus’s beard, eliminate whatever is unnecessary. Doing so may reduce your risk of:
-Heart disease, including heart attacks
-Skin conditions, including psoriasis and shingles
-Digestive disorder flare-ups, such as symptoms of irritable bowel syndrome, ulcerative colitis, and Crohn’s disease
-Immune disorders, including flare-ups of multiple sclerosis and lupus
-Anxiety, depression, and insomnia
-Worsening pain, if you already have a pain disorder such as arthritis, back pain, and muscle spasms
Take into consideration a few simple tricks which may allow you to enter the new year with fitness and sanity in place.
Relax Your Expectations
When it comes to holiday stress we tend to blame worsening traffic, crowded malls, and incessant commercials pushing holiday consumption, but a key culprit is our own memories, according to Ronald Nathan, PhD, clinical professor at Albany Medical College in New York. We tend to dwell on the past and what went wrong, or we romanticize it and make it impossible to re-create. We need to carefully examine our thoughts and expectations, and not drive ourselves crazy finding “the perfect gift” or planning “the perfect party.” Instead, lower your expectations, and overestimate -- rather than underestimate -- your time. Don't be afraid to get the kids and the in-laws gift cards instead of stressing over finding something they'll go crazy for, and don't forget your right to say "no" -- no to hosting that party, no to purchasing that over-priced toy, no to whatever it is that distracts you from the beauty and joy of the holiday season.
The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videotapes.Another aspect of relaxing your expectations is resisting self-criticism. For example, the workout regimen is often the first casualty of the holiday crunch. If you miss a few workouts, don't stress yourself out! Be realistic about your workout schedule and what you can accomplish. Identify that this is a busy time -- different deadlines, family pressures, shopping lists, etc. If you don't make it to the gym every other day like you do during the rest of the year, simply allow yourself to make it when you can. Exercise is a terrific stress-reducer, but if forcing it in is causing you more stress then it's not doing you much good. Find other ways to be physically active.
A way to sneak in a few extra steps while alleviating this stress is to not hunt down the parking spot closest to the mall entrance. This just adds to the stress. If we just grab maybe the not-so-ideal spot, it's a double good thing: you get that extra bit of movement and you don't have to worry about all that stress. I know it sounds corny, but it works. Besides, with how busy the malls are you're probably saving time by parking further away rather than driving in circles for 20 minutes trying to find a spot 20 yards closer.
Another useful tip is to take an evening walk with family or friends. It's a good way to work in a little activity after dinner as well as see the light displays in the neighborhood and take a moment with family to breathe and relax.
Remember, concentrate on what you do have, not what you wish you had. The holiday may not be the way it was when you were a kid, but with change comes new things to enjoy.
Time Management
During this season there just doesn't seem to be enough hours in a day. Consider these suggestions for making the most of the time you do have:
Avoid high-traffic times if possible. Drivers are terribly distracted this time of year. Add that to inclement weather and you have an accident waiting to happen. Stay out of stores at peak times. Stay home and order holiday items and gifts online.Get enough rest. Cut out some TV or computer time at night and get some sleep. And naps are not just for cats. Try one or two... No matter how busy you are, wearing yourself out will not improve the quality of the season for you or anyone else.
Make sure you have some quiet, alone time scheduled. The social demands of holiday seasons are high. We are required to interact more with family, co-workers, etc. That can be very tiring, especially if socializing causes you anxiety. Factor in some down-time, and don't allow yourself to feel guilty about it.
Plan a fun event just for you. You probably spend much time and effort insuring others are taken care of and entertained this season. Remember to treat yourself - get a manicure, go to a heated driving range, babysit a friend's new puppy or read that new best-seller you've been hoarding.
Get everything out of you head and onto paper. Be aware of time constraints on your schedule. Don't overbook yourself, and when establishing your schedule, don't compromise your "me time".
Stretch and Breathe
Stretching and deep breathing are excellent ways to reduce stress. Deep breathing can be done anywhere at any time and can often alleviate tension. Try inhaling for four or five counts and then exhale for four or five counts. After 10 deep breaths most people will start to feel calmer and perhaps even a bit more relaxed.
Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm. Try a stretch known as "the semi-supine," which needs to be done on the floor. Lie on your back with your knees bent and your feet flat on the floor. Place a book underneath your head to raise it approximately three to five centimeters off the floor. Rest your arms out to the side and let gravity do its work. Try to fit this activity in every day, for 10 to 15 minutes, to allow your body to realign.
Office Stress Relief
Most bosses may not feel comfortable with you lying on the floor to stretch during work, so keep this in mind for even the busiest of days at the office.
Even though you think that if you are away from your desk, you're not being effective ... just try to get up and walk away. Adding that a trip to the water cooler will get your body moving as well as replenish fluids. Taking a walk around the building can give you some fresh air and fresh energy. Just take a quick break from your desk to reboot. A few stretches at the desk can also help. Sit tall, stretching out your spine and widening the chest and back. Also, raise your arms every so often to shoulder height while breathing deeply.
At the very least, simply try closing your eyes for 15 to 20 seconds and then opening them to focus on something other than the computer screen for a few seconds: look outside the window or into the hallway.
Money
Tis the season of giving, but no one said giving had to be expensive. As you're preparing for parties and traditions, there's bound to be a decrease in your savings. Stick to a budget. Before you go 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. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange. Family Gatherings
Once work has slowed down and the shopping is finished there is still the family gatherings. When at a boiling point, don't feel too guilty to "take a walk". Refocus your energy and your thought process to the joys of the season, and do your best to enjoy the company that surrounds you rather than wanting to strangle them. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all your expectations. 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 too. 
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