Six Tips for Handing Holiday Stress and Maintaining a Healthy Outlook

Simple Steps Can Help Calm Anxiety, Depression, Says Leading Health Organization

SAN DIEGO (Dec. 10, 2007)—A new American Psychological Association study finds that one third of Americans suffer from extreme stress due to work and money worries. Because of this, consumers must be careful not to let the holidays add an extra stress burden. For many, November and December can bring new stresses that leave people feeling anxious, depressed, or unhappy. There are ways, however, you can take control and minimize the stress on your body and psyche, according to Douglas Metz, chief health services officer of leading personal health improvement company American Specialty Health (ASH).

“Stress takes a toll on our health, personal relationships, and productivity,” says Metz. “Long-term stress is even more damaging and can contribute to chronic sleeplessness and fatigue, high blood pressure, heart disease, obesity, and diabetes.”

“Unmanaged stress has significant and negative health affects on the body. However, there are easy-to-implement solutions to manage stress more effectively,” added Dr. Kenneth R. Pelletier, professor of medicine, nationally known author of the book Stress Free for Good, and advisor to ASH’s Healthyroads health improvement programs.

The following tips can help individuals manage or control stress during the holidays.

1. Control expectations. One of the biggest holiday stresses relates to expectations—of ourselves and others. If you have expectations that are important, let others know what you expect of them so they can take appropriate actions. If you have unrealistic expectations of yourself, try to understand the three or four things that are the most important to you, and then focus only on meeting those expectations instead of what you perceive may be others’ expectations.
2. Make a to-do list and calendar priorities, then pare it down. People often feel out of control during the holidays because they have so much to do and haven’t established important timeframes that let them achieve their goals in a relaxed manner. Make your to-do list and then sit down with your calendar and schedule everything. If you see you don’t have time to achieve your goals, then ask for help or pare down the list. Go back and reread tip number one—control expectations. Will your world really stop turning if you don’t attend the office party or bake your traditional family streusel this year?
3. Just say no to time zappers. Say no to things you don’t have time to do or don’t want to do. Instead of traipsing through malls, shop online or by catalog to save time (and your feet). Shop in the evening instead of on the weekend to breeze though the market and stores more quickly.
4. Set and stick to a budget. With more Americans worried about money this year, it’s important to set a budget and stick to it. Minimize credit card expenditures so you don’t start out your new year with a huge amount of new debt that increases your stress even more. Cut costs by making simple and inexpensive gifts, such as baked goods, craft items, ornaments, or art pieces. Get the whole family involved and start a new gift-making tradition. Give inexpensive gifts that last for months or years to come such as books, magazine subscriptions, CDs, or DVDs. Or give the gift of time—arrange a “date” in the near future to share a picnic, a shopping day, a baking day, or a bike ride.
5. Overcome negative trigger situations. For many, the holidays are a lonely time, but for others they are a time when family gets a little too close and old issues flare up. Understand what your negative triggers are, then change the situation to alter or eliminate the trigger. If you are always alone on the holidays, then help someone else who is alone. Visit an elderly neighbor or take holiday cards to a senior citizens home. Work with a shelter to feed the homeless on the holiday, or join a community organization that is spreading cheer in some other way. Giving back to others always makes us feel better about ourselves by giving us purpose. If family triggers negative feelings, talk with family members about how you feel and try to change the dynamic that triggers the issues. Or spend the holidays away from family—with friends or traveling instead. Later, spend “non-holiday” time with family.
6. Be Your Own Best Friend. Take care of yourself and your loved ones by eating healthy, regular meals and avoiding holiday overeating and sweets. Drink plenty of water, especially when alcoholic beverages are being served. Take advantage of even brief moments to relax and perform some meditation exercises or listen to calming music. If you are shopping at the mall, indulge in the various products and services available. Try out those massage chairs or foot massagers featured in specialty stores. Accept free samples of new lotions, fragrances, hand treatments, or step into a candle shop or art gallery to enjoy the ambience. Give yourself some holiday cheer to do what you enjoy, whether it be a manicure, spa treatment, or playing your favorite sport. And give others a friendly smile, make light of a difficult situation to relieve pressure for a busy clerk, or offer to help someone who seems to be struggling. Simple acts of kindness can relieve your own stress better than anything else.

“The holidays are a time of peace and joy,” added Metz. “By managing stress instead of letting it manage you, you’ll feel more like sharing the sentiments of the season with a happy heart and a warm smile.”

About American Specialty Health

American Specialty Health Incorporated is one of the nation’s premier personal health improvement organizations, providing specialty benefit programs, fitness programs, health coaching and incentives, Internet solutions, and worksite wellness programs to health plans, insurance carriers, employer groups, and trust funds nationwide.

Based in San Diego, ASH has almost 600 employees and covers more than 13.4 million members in specialty benefit, fitness, and coaching programs. For more information, visit ASH online at ASHCompanies.com or call 800.848.3555.