Say cheers to these healthier ways of managing stress

This time of year, do you have visions of sugar plums dancing in your head or visions of a never-ending to-do list? The holiday season is often stressful. Finding healthy options to manage stress can help you stay steady this season.

Stress is a natural body reaction, and that fight-or-flight response can sometimes be good. Tiny amounts of stress can motivate you to complete tasks, but chronic stress can be dangerous for your physical and mental health.

The holidays present unique stressors. For one, there’s often pressure to make everything perfect, from the meals you serve to the way you decorate your home. Holiday stress can also come from stretching your budget, grieving the death of a loved one, dealing with a frustrating family member or simply having too much on your plate.

When stress levels are high, it can be tempting to turn to quick, easy coping methods, such as a glass of wine. While this may temporarily make you feel better, that feeling will go away, leaving behind some very real health consequences.

Face this holiday season with a few tricks for managing stress, courtesy of East Jefferson General Hospital.

Why alcohol isn’t the ideal stress reliever

When you consume alcohol, you’ll feel relaxed thanks to an infusion of endorphins, but that pleasant feeling will last only as long as the alcohol remains in your system. Once alcohol has left the body, your body and mind may feel the effects of those endorphins disappearing, too.

That’s only part of the problem. When using alcohol to reduce stress, you may be setting yourself up for long-term health problems, including high blood pressure, abnormal heart rhythms, depression and anxiety, a weakened immune system, and an increased risk of cancer, injuries and stroke.

There’s even a medical condition known as “holiday heart syndrome,” a type of abnormal heart rhythm that’s triggered by heavy drinking and often associated with the holidays. While many of these health issues are associated with excessive alcohol consumption, research now shows that even a small amount of alcohol can be harmful to your health.

A few healthier ways to manage stress

The holiday season may increase your stress, but you can handle it in a healthier way by practicing some good lifestyle habits. Stick with your routines as much as possible—moving your body regularly, eating a healthy diet, and getting a good night's sleep.

When stress begins to creep in, try these stress-relieving tips:

Build in boundaries. What triggers your holiday stress? If it’s too much to do and too little time, there is value in saying “no.” Think about what’s manageable for you to do and to attend this holiday season, then gracefully decline other opportunities.

Take a hot bath. Stress often hangs out in our shoulders, neck and back, leading to body aches. Soak in a tub or take a hot shower to reap the tension-reducing benefits of warm water. Toss in some aromatherapy body wash or bubble bath to calm your mind simultaneously.

Practice meditation. Research has shown that meditation can help ease stress and anxiety, so it’s worth exploring the practice. You don’t have to meditate for long periods—even a few minutes of intentional deep breathing can calm the mind and body.

Spend time outdoors. Are you feeling the strain of holiday stress? Head outside to explore! Take a walk on a local greenway, go for a bike ride, or sit and soak up the wonders of nature. Time spent in nature is a known stressbuster.

Make time for yourself. There’s no better time for a bit of self-care! Carve out regular time this holiday season for your hobbies, social groups, a good book or a funny movie. These simple things can help ground you and boost your mental health.

If the holiday stress feels too much, ask for help. An East Jefferson General Hospital behavioral health professional can help you regain balance.