Coping with Stress over the Christmas Period
With days to Christmas, people can easily feel stress building both at work and at home. At work, there may be targets and deadlines to get through. At home, relationships may be strained due to financial or other worries and for many people they experience sadness and loneliness.
Understanding Stress
It is important to understand that the stress response is a normal physical reaction to a perceived danger or threat. From an evolutionary perspective, this response was helpful as our body was ‘hard wired’ to automatically trigger our fight or flight response to seeing a bear.
However, today our fight or flight is triggered on a regular basis due to life events, pressures, anxiety, fears, sadness etc. This is because our brains cannot differentiate whether threats and dangers are perceived or real. Yet we know that over a period of time, research tells us that repetitively being in a fight flight response pattern can present real health risks as this means our bodies are continually in a stress response.
Whilst there is no ‘agreed’ definition of stress, there is wide agreement that stress is different from pressure. Positive pressure is good for us but excess (especially prolonged) stress can have serious long-term adverse effects; increasing the probability of having high blood pressure, weight gain, anxiety, heart attack, stroke or diabetes.
Our definition of stress is
“when a person feels under mental or emotional strain as a result of highly adverse conditions or demanding circumstances that exceed the perceived resources (social, biological, psychological) that the person feels they have at their disposal to enable them to adapt”.
Stress, acute medical conditions and mental ill health continue to be the most common causes of long-term absence. Research tells us that 1 in 5 people in NI have experienced depression, anxiety or a mental health problem. Indeed, the cost of treating depression in Northern Ireland topped to a staggering £70million in the last five years.
How does stress affect us – what are the signs and symptoms?
The stress response can affect us physically, mentally and behaviourally. Stress will affect everyone in differently ways but some common signs are:
Physically
Mentally
You may find your;
• Heart rate increasing
• Mouth drying up
• Body perspiring
• Jaw tightening / clenching teeth
• Stomach upset
• Sleep disrupted
• Skin irritated
• Running to the loo more often
You may find you are;
• Irritable or angry
• Depressed
• Finding comfort in being alone - not participating in social events
• Feeling neglected
• Suffering from a lack of self esteem
• Mentally exhausted
• Lacking drive and commitment
• Finding everything a chore
Behaviourally
You may have;
• Difficulties making decisions
• Problems concentrating
• Started to feel anxious
• Trouble talking about your feelings and managing your emotions
• Been avoiding difficult situations and denying there is a problem
4 tips for managing stress over the Christmas period?
1. Recognise your triggers
Keep a log of what triggers your stress response. When you are feeling stressed, try to focus on noticing how it affects you physically, mentally and behaviourally. We understand this seems counter intuitive but trust us – research is with us on this one. By noticing and accepting the situation (it is as it is, without trying to change it) you may find over time that your response is toned / dialled down a bit.
Remember, it is your thoughts that create emotions and thoughts are just like clouds in the sky – they come and go.
2. Take time for you and try to be more present
Taking regular time out just for you can give our minds space and time to relax. Research has consistently shown that being more mindful or present in our daily life can improve our wellbeing. Try turning off your phone / avoid social media for a period of time, reading a book, taking up yoga, having a massage or listening to some simple mediations.
Alternatively, go for a walk, to the gym or any other activity you enjoy to burn off the effects of the extra energy produced by the stress response and your increased Christmas calories. Physical exercise, also can also have the positive effect of increasing our endorphins which help in reducing stress levels or anxieties.
3. Eat healthily and reduce alcohol
We appreciate this can be a massive challenge over the holiday session but try to create a few days where the focus is on eating plenty of fruit and vegetables and avoidance of too much sugar, tea or coffee. Setting aside some ‘no alcohol’ days may also be useful. Alcohol may help you feel better in the short term but the after effects could make you feel more anxious and under pressure.
4. Have Fun
Enjoy preparing for Christmas and the holiday season!
Reflect on what you are grateful for and try to be more present when undertaking activities you enjoy or just in your day to day life.