The holidays are usually full of expectations and pressures.  You have your own personal expectations like a happy holiday for your family.  If you have to travel to visit family or friends during the holidays then you might have the stress of travel.  Not to mention the inherent stress of visiting with family, yours and your extended.  (BTW: Not all stress is bad stress.  Yes, visiting with family can be fantastic and fun and you may certainly look forward to it every year, however it still places a stress on your body that you may not be aware of.)

Then here is of course the financial stress of the holidays.  Not everyone can afford their children’s entire wish list, the diamond earrings or Rolex watch they want to buy their spouse, nor can they contribute to the abundance of charities that they want to during the holidays. 

What about stress related to all of those social obligations around the holidays?  Just how many hands can you shake before your smile begins to fade and you just want to go home and curl up on the couch? 

What does all this stress do to your body?

Chronic stress can raise your cortisol levels and weaken your immune system.  This instantly makes you more likely to get colds and the flu, not to mention more serious problems like heart disease and diabetes.  Stress also affects your ability to get a good nights sleep, which is extremely important for your bodys ability to regenerate and stay strong. 

And unfortunately, when we’re dealing with holiday stress we also tend to make unhealthy decisions.  We don’t get as much sleep as we should, we don’t do the exercises, and we don’t eat the things that we should.  All those cookies, dips, chips, and yummy drinks become more than an occasional indulgence; they can become a habit during the holidays – a habit that makes us sick. 

So how do you combat all the stress?

The easiest thing to do is to use stress management tools and techniques during the holidays.  Things like yoga, meditation, and journaling are proven to reduce stress.  However these may not be for everyone.  Consider taking a walk outside every day because getting a bit of fresh air, no matter what the weather, is an excellent way to center yourself and release some of your stress.

If getting outside is just not possible, say you live in Alaska and winter means 70 degrees below zero, then join a gym and walk on a treadmill or around a track every day.  Exercise is critical to keeping your body, and your immune system strong, and it has been proven that exercise reduces stress.

Get Enough Sleep - Stress can send us to bed for days if we let it.  It’s a safe place where we can avoid all of the stress that is weighing us down.  Set a regular sleep schedule and stick to it.  Doctors tell us that we need 8-9 hours of sleep each night.  Plan for that. Go to bed at the same time every night and wake up at the same time every morning.  It could significantly improve your body’s ability to handle stress.

Another thing you can do to help ease stress is ask your friends and family for help - You don’t have to do everything yourself.  Involve your family in completing household chores including meal preparation. 

Schedule activities - Planning ahead eliminates much of the stress surrounding the holidays.  When something is on your calendar your life is much more predictable and structured.

Don’t be afraid to say no - You don’t have to go to every celebration.  You don’t have to participate in every holiday activity in your community.  You don’t have to take every drink or appetizer offered to you (okay I admit, that’s a tough one). Think about whether you really want to do something before you say yes.  If you can’t say no or are uncomfortable saying no, then say maybe later.

Plan time off for yourself - Planning time off for yourself is important all throughout the year but it is especially important during the holiday season when activities, commitments, and responsibilities can seem overwhelming.

Planning time off for yourself doesn’t have to mean a weekend trip to Fiji, though if it does then go for it!  Time off can mean taking a Saturday afternoon to read a good book in front of the fireplace.

Shop online - Shopping stresses people out.  Too many people, not enough sales people willing to help and everything seems so expensive.  You can eliminate this stress by shopping online, you can get pretty much anything you can think of online these days, and usually cheaper than at the local mall.  Just check out the huge selection of stuff at online superstores (you really can find nearly anything, see the search box below). 

This can work for holiday cooking too.  Not everyone wants to or has time to cook full holiday meals for their gatherings.  Thank goodness many markets, standard and organic, now offer full holiday meal catering! 

Change your habits - If you find that a significant amount of your stress comes from a specific area, assess what you can do to change the situation.  For example some people have a tremendous amount of stress around holiday travel.  A simple solution would be to decide to stay at home this holiday.  Yes, some people may be disappointed however it may be the best decision for you and your family and you may find that they’re willing to travel to see you this holiday season. 

Have fun! - Laughter is the greatest stress reducer on the planet and the holidays are full of opportunities to laugh.  Spend time with friends that make you feel good.  Plan a romantic date with your spouse or partner, or take your children out for a day of fun.  Children are always good for a laugh.  When in doubt, rent your favorite comedy, sit back and enjoy yourself.  Life is too short to let a little bit of stress ruin your holidays.

It is never too early to start a healthy lifestyle.  The behaviors that we learn as kids carry into our adult life.  Give kids every advantage by starting healthy habits for them.

“I will eat my vegetables.”

We’ve all heard the story of kids sneaking their peas to the family dog.  If your child doesn’t like peas, choose another vegetable.  All vegetables have nutritional value.  Try carrots, sweet potatoes, corn, okra, broccoli, and greens to name a few.  Change vegetables each week until you find one that the kids will eat.

“I will play outside.”

In the age of video games and computers, kids are more sedentary than ever.  Encourage your child to take up an outdoor activity like basketball, bicycling, or kickball.  Participate in these activities as a family so that everyone gets some long overdue exercise.  Activity keeps the weight down and the heart health up.  While kids aren’t normally at risk for heart disease, they are at risk for obesity which can lead to Type 2 diabetes, joint pain, and breathing problems.
“I will believe in myself.”

Mental health plays a big role in physical health.  Negative self images lead to low self-esteem.  To fit in with others, kids do things they normally wouldn’t do.  Foster a healthy mental picture for your child so that they can withstand peer pressures and stay on the right track.

Healthy New Years Resolutions are not necessarily gender-specific nor age-specific, but men, women, and children have healthy goals that pertain more so to them.  Here are some ideas for resolutions that can be included when we talk about health.

“I will get in shape.”

Men are mostly concerned with muscular development.  They like large biceps, washboard abs, and tight buttocks.  When men exercise, they concentrate on strength training.  Strength training increases muscle mass, but aerobic exercise will burn the excess stored fat so that those healthy muscles can shine through.  Men need regular aerobic activity for cardiovascular health.  They don’t have to take a step aerobics class; running on the treadmill, elliptical trainer, or a spinning class are acceptable forms of aerobic activity too.

“I will visit my doctor.”

Men are notorious for shirking their yearly visits.  As men age, they are more susceptible to certain conditions.  Starting at age 50, they should have a colonoscopy to rule out colon cancer.  Regular health visits that include a digital rectal exam check the prostate gland.  Routine blood work calculates cholesterol levels and blood sugar levels.  Missed checkups can rob you of many years of your life if an important diagnosis goes undetected.

“I will eat healthier.”

If you are busy at work, you reach for something in the vending machine or stop by a fast food restaurant.  Over time, the fat shows around the midsection which increases the risk for heart disease.  Add more vegetables to your plate and reduce the meat and potatoes portion.  Healthier foods don’t have to taste bad.  Experiment a little with different foods until you find combinations that satisfy the stomach and taste good.

“I will quit smoking.”

Smoking can lead to lung cancer, emphysema, chronic obstructive pulmonary disease, and other respiratory conditions.  It won’t be easy to quit.  Nicotine is addictive.  Step down the nicotine dose slowly with patches, gums, and pills.  Joining support groups or creating your own family and friends support network makes the process more manageable.

Health resolutions are not necessarily gender-specific or age-specific, but men, women, and children have healthy goals that pertain more so to them.  Here are some ideas for resolutions that can be included when we talk about health. 

“I will lower my cholesterol.”

High cholesterol in the blood leads to plaque formation in the arteries.  This plaque narrows the opening through which blood can pass.  High cholesterol can lead to heart disease.  As a woman, changing what you eat can help lower the bad cholesterol in the blood.  If the cholesterol number is over 200mg/dl, the doctor may suggest medication in conjunction with healthier eating habits to take your cholesterol out of the danger range.

“I will exercise at least three times a week.”

Women carry most of their weight in the hips and abdomen.  Extra weight around the middle increases our likelihood of having heart disease and heart attacks.  Childbirth also helps to increase our girth.  To rid yourself of the extra weight exercise must go along with healthier eating habits.  Experiment with different exercises to find the one that suits your tastes.  If you like it, you will stick with it.

“I will see my doctor regularly.”

Women are so used to taking care of children, husbands, and even parents that they forget about themselves.  Early intervention increases survival.  Regular checkups give doctors a baseline from which they can track changes in your health.  Monthly self breast exams can detect lumps early so the outcome is better.

“I will take time for myself.”

Women need to relax, too.  Built up stress can manifest itself as physical symptoms and bad habits.  Stress can lead to depression, anxiety, pain, headaches, and lethargy.  When we are stressed we tend to revert to bad habits.  Stress can lead to overeating, smoking, drinking, and drug use.  Taking time for ourselves can take the wind out of the sails of stress.  Plan some time alone or with friends.  See a movie; get a manicure.  Daily “de-stress” regimens are a great coping mechanism.  Soaking away the day in a hot bath and a good book keeps stress from snowballing in our lives.

Here is another analogy you may wish to consider.  Teachers look upon March as a month where they hit the wall.  Why?  It is the only month in the school year that has no holidays.  Thus, it’s akin to running the marathon and mile 13 is when you “hit the wall.”  Simply put, you may falter but quickly pick yourself up and continue.  Resolutions are sometimes like that.  As long as you recognize it for what it is, you can continue.  You’ve worked hard in preparation for it – keep going.

Tip #1: Enlist some help.  Two people can keep each other accountable to their healthy resolutions.  If the other person has the same health goals, you know where their encouraging words are coming from.  They share the same struggles.  A helping hand also keeps you motivated to follow through. 

Tip #2: Reward yourself with each milestone.  When talking about achieving healthier lifestyles, there are many milestones along the way to the big goal.  With each pound lost; each mile run; know that you have accomplished something great.  Don’t downplay these milestones; celebrate them.

Tip #3: Write it everywhere.  We write our resolutions down on a piece of paper and tuck it away in a drawer.  Without them constantly in our face, we tend to forget what we even put down on paper.  Write these healthy resolutions on note cards and Post-It® sticky notes all around the house and the office.  Everywhere we look there should be a friendly reminder to keep us honest and on track.

Tip #4: Don’t give up.  We all have setbacks.  Throughout the year there are birthday parties, celebrations for friends, stressful situations, and any number of unforeseen circumstances.  While we don’t plan to be derailed, it happens to us all.

What do we do when we succumb?  Start again.  Don’t start from square one; start where you left off.  It is a common misconception that we have to go all the way back to the starting blocks.  A setback doesn’t have to cause us to lose all the ground we’ve gained.