Holiday Stress. How to get through the stress of the holidays. Dr. Donovan & Dr. Lee Magnolia Psych Group

Transcription

1 Holiday Stress How to get through the stress of the holidays Dr. Donovan & Dr. Lee Magnolia Psych Group

2 Overview The origins of stress Signs & Symptoms of stress Mental preparation for the holidays Techniques to beat stress

3 Homeostasis A body s natural ability to regulate its internal environment so that it can handle changes in the external environment. For example: it is hot = we sweat Our body makes changes to maintain homeostasis Homeostasis = Physical well-being

4 Psychological homeostasis Likewise, our minds also make slight adjustments to adapt to our external environment. We do this so often and automatically that we don t even think about it. For example: clock ticking in a room.

5 Stress: The strain or tension caused by the disturbance in our Homeostasis.

6 Stressor: Anything that causes a big enough disturbance in our Homeostasis that it forces us to pay attention.

7 Stressors comes in many shapes and sizes. Mental/emotional Familial relationships Job insecurity Bills Birth of child Expectations Physical Loud bang Tiger in the room Confined space Birth of a child Lack of sleep

8 Top 10 Stressors: 1. Spouse s death 2. Divorce 3. Marriage separation 4. Jail term 5. Death of close relative 6. Injury or illness 7. Marriage 8. Fired from job 9. Marriage reconciliation 10. Retirement Holmes-Rahe Life Stress Inventory (1967)

9 Stress was meant to be POSITIVE, HELPFUL BENEFICIAL, ADAPTIVE

10 As one can imagine, stress serves a very important role in keeping us alive and well. e.g. Stress response to having a tiger nearby. e.g. Stress response to a work-related deadline. Some people thrive on stress.

11 What happens when one senses a tiger is nearby? Heart rate increases Breathing becomes more rapid Hormones released Fear/hypervigilence Difficulty concentrating on other things

12 Unfortunately, for the rest of us, stress can become a NEGATIVE force. Stress becomes dangerous and damaging when it is allowed to go unchecked, if it brews and have its effects on the body for a prolonged period of time.

13 Signs & symptoms The expression of stress varies widely and is individualized. Cultural. Some universal signs include: Aches/pains Cramps Crying Stomach/digestion Tiredness Eating more/less Drop in performance Loss of sex drive Forgetfulness Temper Distractible Difficulty with sleep Irritability Frozen Change in behavior Poor concentration

14 Signs & symptoms What are some of the ways that you express stress? How does your body tell you that you are stressed? How does your mind tell you that you are stressed? If we don t know the answers to these questions, we cannot meaningfully prevent, fend off or correct the symptoms of stress.

15 Mental preparation During the holidays these stressors can mount, culminating in a Holiday Perfect Storm. Some of the holiday stressors include: Decorating Picking-up friends at the airport Cooking Shopping Mingling The In-Laws

16 Mental preparation Recognize that these events, chores, interactions CAN be stressors. Be aware of our personal signs and symptoms of stressors When we see signs of stress, take action.

17 Techniques to beat stress 1.Acknowledge your feelings. Yes, it s OK to admit you are stress, or worried, or freaking out. 2.Reach out. Being stressed out can leave you feeling alone and isolated. Seek out community, religious or other social events. They can offer support and companionship. 3.Be realistic. Practice setting realistic goals and expectations. Traditions are important, but so is your health and well-being. 4.Set aside differences. Try to accept others as they are. Practice giving others the benefit of the doubt. 5.Stick to a budget. Before you go gift and food shopping, set a budget and stick to it. Instead of buying gifts, try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange. Adapted from the Mayo Clinic

18 Techniques to beat stress 6.Plan ahead. Make a schedule, shopping lists, set aside specific days for shopping, baking, visiting. 7.Learn to say no. It s OK, practice saying no. Practice removing one thing from your agenda if you do commit to something else. 8.Don't abandon healthy habits. Overindulgence can cause stress and guilt. Don t forget to practice healthy habits. 9.Take a breather. Make time for yourself. Even if it s just 15 minutes alone. Take a walk, listen to music, etc. 10.Seek professional help if you need it. Sometimes we all need a little extra help, especially if these feelings of stress persist. Adapted from the Mayo Clinic

19 References n_in_humans