Seasonal Stress
By Rear Adm. Joyce Johnson, D.O., M.A.

Every year the holiday season seems difficult and stressful. How can I relax and enjoy this time of year?

Some of us spend the entire year gearing up for the winter holidays—Thanksgiving, Hanukkah, Christmas, Kwanzaa, and New Year’s. Most of us have expectations for the upcoming

holidays. Some hope to have magical moments with children and grandchildren. Others want to resolve old family conflicts during these times together. Individual agendas can be long and sometimes more hopeful than realistic, colored by childhood and other memories of the season.

The holidays also can be a hectic time—attending or hosting parties, shopping for presents, baking, sending cards, etcetera, with more traffic, longer lines, and unpredictable weather. The end of the tax year coupled with increased holiday spending brings additional financial concern. Stress can accompany these changes in our usual routines. Recognizing and managing this stress is important. 

Identifying stress in yourself can be difficult. One clue is simply feeling rushed and pressured all the time. Activities that used to be pleasant can become a hassle, with time spent watching the clock and waiting for the “fun” to be over. Instead of appreciating the moment, you might dwell on a never-ending, ever-expanding to-do list. You might be more impatient and lose your temper, even to the point of abusive behavior. Stress also can manifest as a lingering fearful or anxious feeling. Stress can have physical symptoms, too. If something “gives you a headache” or “makes you sick to your stomach,” you may be experiencing real physical reactions to stress. Rapid breathing and a sore, stiff neck are other physical signs of stress. 

Remember that stress is not a situation itself, but your response to that situation. You can take several steps to better manage your stress during this time:

Give yourself the opportunity to relax. Make time for yourself, your family, and things you enjoy. Try to limit external demands on your time, even if it means saying no to volunteer work or other requests. 

Take care of your body. Diet and nutrition are important; regular sleep is critical. Exercise—even if it’s just an extra long walk with your dog—can help you relax.

Express yourself. Keeping your feelings inside increases stress. Music, art, dance, or a simple conversation are constructive ways to release emotion. Don’t be afraid to cry. 

If things are more than you can handle, talk with family, friends, or a doctor, counselor, or cleric. Many resources are available to you.