Managing Holiday Stress Naturally
The holidays are meant to be a time of joy, connection, and celebration. But let's be honest—for many, the season brings an avalanche of stress. Between family obligations, gift shopping, travel, and hosting gatherings, it’s easy to feel overwhelmed. While a bit of stress can be motivating, chronic stress during the holidays can take a toll on your physical and mental well-being. The good news? There are natural, effective ways to manage holiday stress so you can actually enjoy the season.
Using lifestyle medicine, nutrition, and some strategic biohacks, you can keep your mind and body in balance during the busiest time of the year.
Prioritize Sleep and Rest
When schedules get hectic, sleep is often the first thing to suffer. But skipping sleep to wrap gifts or bake another batch of cookies can lead to burnout and lower your resilience to stress.
Lifestyle Medicine Tips:
- Create a Consistent Sleep Routine: Go to bed and wake up at the same time each day, even on weekends. This helps regulate your circadian rhythm.
- Practice Sleep Hygiene: Avoid screens an hour before bed, keep your bedroom cool and dark, and wind down with a calming activity like reading or meditation.
Biohack:
- Come Into Our Office for a Red Light Session: Red light therapy can support your sleep by boosting melatonin production and calming your nervous system. Just one or two sessions can help reduce stress, improve sleep quality, and promote relaxation by enhancing circulation and reducing inflammation.
Nutrition Tip:
- Magnesium-Rich Foods: Include foods like dark leafy greens, almonds, and avocados, which can help relax your muscles and improve sleep quality.
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Support Your Nervous System with Adaptogens
Adaptogens are natural substances that help your body adapt to stress. They work by balancing the HPA (hypothalamic-pituitary-adrenal) axis, which regulates your stress response.
Top Adaptogens for Stress Relief:
- Ashwagandha: Reduces cortisol levels and promotes a sense of calm.
- Rhodiola Rosea: Helps with mental clarity and energy while combating fatigue.
- Holy Basil (Tulsi): Supports relaxation and cognitive function.
You can take these in supplement form or as teas. Sipping a warm cup of tulsi tea can be a grounding ritual during the busy season.
Maintain Stable Blood Sugar Levels
With holiday treats around every corner, it’s easy to overindulge in sugar. The rollercoaster of blood sugar spikes and crashes can leave you feeling irritable, anxious, and more prone to stress.
Nutrition Tips:
- Eat Balanced Meals: Make sure your meals include protein, healthy fats, and fiber to keep your blood sugar steady.
- Opt for Healthier Treats: Swap out refined sugar for natural sweeteners like honey, maple syrup, or dates. Enjoy fruit-based desserts or dark chocolate (70% or higher) to satisfy your sweet tooth.
- Stay Hydrated: Sometimes, thirst is mistaken for hunger. Drink plenty of water, and add a pinch of sea salt or an electrolyte powder for extra hydration.
Biohack:
- Apple Cider Vinegar (ACV): Taking a tablespoon of ACV before meals can help moderate blood sugar spikes.
Move Your Body Mindfully
Exercise is a powerful stress reliever, but during the holidays, it’s easy to neglect movement. The key is to incorporate mindful, enjoyable forms of exercise that don’t add to your stress.
Lifestyle Medicine Tips:
- Walking: A brisk 15-30 minute walk can clear your mind and boost endorphins.
- Yoga and Stretching: These practices combine movement with breathwork, helping to calm your nervous system.
- Family Activities: Turn exercise into a fun, family-friendly event like ice skating, hiking, or playing a game of touch football.
Biohack:
Cold Therapy: A quick cold shower or even a few minutes of localized cryotherapy can reduce inflammation, boost your mood, and improve resilience to stress.
Practice Breathwork and Meditation
Deep breathing and meditation are scientifically proven ways to reduce stress and calm the mind. These practices can be done in as little as five minutes.
Breathwork Techniques:
- Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat 4-5 times.
- 4-7-8 Breathing: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. This technique helps activate the parasympathetic nervous system.
Biohack:
- Heart Rate Variability (HRV) Training: Use a wearable device like an Oura Ring or Whoop Band to monitor HRV and guide your breathwork practice.
Optimize Your Nutrition for Stress Resilience
Food plays a critical role in how well your body handles stress. Nutrient-dense foods provide the vitamins and minerals your body needs to stay balanced.
Stress-Busting Nutrients:
- Omega-3 Fatty Acids: Found in salmon, walnuts, and flaxseeds, omega-3s reduce inflammation and support brain health.
- B Vitamins: These are essential for energy production and nervous system function. Include eggs, leafy greens, and whole grains.
- Vitamin C: This antioxidant helps lower cortisol. Load up on citrus fruits, bell peppers, and berries.
Recipe Idea:
Anti-Stress Smoothie
- 1 cup coconut milk
- ½ avocado
- 1 tablespoon almond butter
- 1 tablespoon chia seeds
- 1 handful spinach or kale
- ¼ teaspoon cinnamon
- Ice cubes
- Optional: 1 scoop of protein powder
Blend and enjoy!
Set Boundaries and Say “No” When Needed
Overcommitting is a surefire way to increase holiday stress. It’s okay to protect your energy by setting healthy boundaries.
Lifestyle Medicine Tips:
- Prioritize What Matters Most: Focus on the events and traditions that bring you joy.
- Practice Saying “No”: You can decline invitations or tasks politely but firmly.
- Schedule Downtime: Block out time on your calendar for rest and self-care.
Use Essential Oils for Instant Calm
Aromatherapy can have a profound effect on your mood and stress levels.
Top Calming Oils:
- Lavender: Promotes relaxation and better sleep.
- Frankincense: Helps calm a busy mind.
- Peppermint: Energizes and refreshes when you’re feeling drained.
Tip: Diffuse essential oils at home, or carry a roller blend to apply to your wrists and temples when you need a moment of calm.
Connect with Loved Ones and Practice Gratitude
Social connection is one of the best stress relievers. Make time for meaningful conversations and reflect on the positive aspects of your life.
Lifestyle Medicine Tips:
- Plan Quality Time: Enjoy activities that foster connection, like cooking together or playing games.
- Practice Gratitude: Write down three things you’re grateful for each night. Gratitude helps shift your perspective and reduces stress.
Final Thoughts
Managing holiday stress doesn’t have to be complicated. By incorporating lifestyle medicine, mindful nutrition, and biohacks, you can navigate the season with more ease and joy. Remember, the holidays are about connection, love, and celebrating life—don’t let stress steal the magic!
If you’re feeling overwhelmed and need personalized support, Back On Track 2 Wellness offers consultations to help you stay healthy and stress-free. Reach out to us and take the first step toward a more balanced holiday season.
Wishing you a calm, joyful, and stress-free holiday season!
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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Dr. Todd W. Bunning, DC, PC
Dr. Todd W. Bunning’s chiropractic and functional medicine services reach far beyond the local Roseville area, with webcam consultations available for patients in any location. With over 20+ years of Private Practice experience, Dr. Todd continues to focus on the individual: science-based methods to address whole-body health factors.
Dr. Todd’s education didn’t stop when he graduated from Life West Chiropractic College in 2003. Today, he’s continuing to receive training and is chipping away on numerous post-graduate degree programs. This unique blend of clinical health investigation and Lifestyle Medicine application helps people of all ages find the underlying factors that result in chronic disease.