By Dr. James Beckerman, M.D., Providence St. Vincent Heart Clinic - Cardiology, part of Providence Heart and Vascular Institute
Much has been written about the harmful effects of stress on the heart, the immune system, the digestive system, the reproductive system, the lungs, the muscles – even the skin. But if you ask me, the most devastating effect is the toll that stress takes on your mood and quality of life. Stress darkens the lens through which you view the world, which is the most important determinant of what makes you happy as a person.
Around the holidays, especially, you want that lens to be as merry and bright as possible. Even people who have normal stress levels most of the year can feel their spirits start to dim under the added stress of family responsibilities, financial challenges, dietary temptations, time management issues and the generally excessive expectations of what it takes to create a happy holiday. Managing your stress level at this time of year is an important goal, and it's the focus of our final resolution of the year.
Here are some effective tips to help you keep stress under wraps this holiday season.
Avoid your stress triggers
The first step toward a less-stressful holiday is to understand what triggers your stress, and to develop strategies ahead of time to avoid those triggers. Does the financial strain of holiday expenses stress you out? Create a realistic budget and challenge yourself to get creative about sticking to it. Is the prospect of holiday weight gain stressful? Stock up on veggies and nonfat yogurt dips to snack on before stepping out, or to bring to the party. Do family gatherings often turn into confrontations? Find your Zen zone and change the subject around people who push your buttons. Are you stressed about too much to do and too little time? Get better at saying "no."
Practice your coping strategies
When you start to feel the signs of stress building up – the racing heart, the tension headache, the short temper, the gurgling gut or disrupted sleep – find a healthy way to blow off steam. Different things work for different people: some find it calming to take a walk, some write in a journal, and others practice forms of meditation and relaxation. Here are a few techniques to try:
When you start to feel the signs of stress building up – the racing heart, the tension headache, the short temper, the gurgling gut or disrupted sleep – find a healthy way to blow off steam. Different things work for different people: some find it calming to take a walk, some write in a journal, and others practice forms of meditation and relaxation. Here are a few techniques to try:
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