Advice for Reducing Holiday Stress
Crowded bustling malls, repeated trips to the airport to fetch long-lost relatives, and the constant shuffling of cookies and turkey out of your oven can translate into one reaction: stress. Christmas may be the season of love and celebration, but sometimes holiday festivities can become overwhelming.
According to Dr. Gail Saltz, a psychiatrist at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, some families feel stress from trying to keep up with the Joneses. For others, family conflicts arise from stress borne out of togetherness. Additionally, mothers often do a tremendous amount of preparation during the holiday season. This excess work and struggle to please everyone can leave them feeling isolated.
"During the holidays, our lives become even more stressful as we try to juggle our usual responsibilities with extra holiday preparation and complicated family dynamics," says Dr. Saltz. "This year, try to keep your holiday stress to a minimum by prioritizing what is important to you and then planning how you will get it done."
� Don't wait for the last minute to make plans. If you have family difficulties, try to plan some time with friends.
� Don't be a perfectionist about the holidays. Prioritize the events that matter the most to you and your family. Understand that you can't do everything, so choose the things that you can accomplish and enjoy.
� For gift shopping, remember that it's the thought that counts. Don't let competitiveness and perfectionism send you on too many shopping trips.
� Simplify. Don't bake 20 different types of cookies unless you enjoy it. You and your family may enjoy fewer cookies but more time together.
� Remember that family time can be both wonderful and anxiety-provoking. Sometimes, expectations for reunions are too high, resulting in disappointment and frustration. Try to be realistic.
� Plan your time so that you take care of several errands on one trip. You will have more time to spend doing the things that you really want to do.
� Take some time to think about what the holiday really means to you and your family.
Time together, religious observance, reflection on your life and future goals -- let these aspects of the holidays keep things in perspective.
These tips can help you to reduce stress and make the holidays a pleasure. Doing less may help you to enjoy the season more and that is really the best stress reliever of all.
NewYork-Presbyterian Hospital/Weill Cornell Medical Center 525 East 68th Street, Box 144 New York, NY 10021 NewYork-Presbyterian Hospital/Columbia University Medical Center 627 West 165th Street New York, NY 10032 http://www.nyp.org
Money issues leading cause of holiday stress for Americans
Main Category: Psychology / Psychiatry News
What causes the most stress during the holiday season? Money issues were the top vote getters for holiday stress, according to a recent poll by the American Psychological Association (APA).
The Survey found that 61% of Americans listed lack of money as the top cause of holiday stress followed by the pressures of gift giving, lack of time, and credit card debt. Survey results also show that younger Americans are more worried about lack of money and gift giving compared to people over the age of 35.
One in five Americans are worried that holiday stress could affect their physical health and 36% say they either eat or drink alcohol to cope with holiday stress. Forty-five percent say they rely on exercise to relieve stress while 44% turn to religious and spiritual activities. A small number turn to massage and yoga.
"People tend to reduce stress in ways they have learned over the course of time because they turn to what they know," says Russ Newman, Ph.D., J.D., APA executive director for professional practice. "Ironically, they may take comfort from eating or drinking because it's familiar, even though it's not good for their health. But, there are other behaviors people can learn to further relieve stress and the its effects that may be both better for them and longer lasting."
Newman recommends the following tips to help deal with holiday stressors and to build resilience.
Make connections. Good relationships with family and friends are important. So, view the holidays as a time to reconnect with people. Additionally, accepting help and support from those who care about you can help alleviate stress.
Set realistic goals. Taking small concrete steps to deal with holiday tasks instead of overwhelming yourself with goals that are too far reaching for a busy time.
Keep things in perspective. Try to consider stressful situations in a broader context and keep a long-term perspective. Avoid blowing events out of proportion.
Take decisive actions. Instead of letting holiday stressors get the best of you, make a decision to address the underlying cause of a stressful situation.
Take care of yourself. Pay attention to your own needs and feelings during the holiday season. Engage in activities that you enjoy and find relaxing. Taking care of yourself helps keep your mind and body primed to deal with stressful situations.
For more information on how to build resilience, visit http://www.APAHelpCenter.org or call 1-800-964-2000 to order a free brochure, The Road to Resilience.
The APA survey was conducted by Penn, Schoen and Berland Associates and involved 1,000 interviews of Americans nationwide on November 8-9, 2004. The margin of error is +/- 3.1% and higher for subgroups.
The American Psychological Association (APA), located in Washington, DC, is the largest scientific and professional organization representing psychology in the United States and is the world's largest association of psychologists. APA's membership includes more than 155,000 researchers, educators, clinicians, consultants and students. Through its 53 divisions and its affiliations with 60 state, territorial and Canadian provincial associations, APA works to advance psychology as a science and profession, and as a means of promoting health, education, and human welfare.
Contact: Peter Wilson
pwilson@apa.org
202-336-5910
American Psychological Association Practice Directorate
Managing stress during festive holidays
Holidays can be a particularly stressful time for everyone. There's the cleaning and decorating to do, the relatives and friends to invite, the menus to plan, the cookies and cakes to bake, the gifts to buy and wrap, the children to get dressed. Under these conditions who wouldn't feel stressed?
In fact, says experts, stress is to modern life what precipitation is to the rain forest. Inevitable. The key to coping, particularly at holiday time, is knowing how to use stress to get energized about the upcoming festivities and how to protect yourself from the kind of high anxiety that can turn you into a driven dog on 17 leashes.
"It's totally normal to feel stressed," confirms Richard Earle, PhD, Managing Director of The Canadian Institute of Stress/Hans Selye Foundation. In fact, as Canadian stress pioneer, Dr. Hans Selye, has pointed out, stress provides the "spice" in life. "There are the wonderful 'up' emotions created by stress but it's important to recognize that feelings like excitement come with the 'down' emotions too," explains Dr. Earle.
The good news? While the emotional highs and lows may be biochemically inevitable, each one of us can regulate how fast we're pressing on the stress accelerator. Here's how:
1 Take a good, hard look at your expectations.
Are they geared towards the kind of event that only a woman working full-time inside the home for months could pull off? Well, given that so many couples now find themselves working outside the home just to make ends meet, this is the first holiday stress-buster you need to put into action.
"All of us walk around with these fuzzy ideal images of how a great family holiday should be," notes Dr. Earle. "Down below these images are the images of how things are really going," he explains. "When the gap between the two images is really small, then what you're imagining can feel really motivating. When the gap between what you envision and what you really have is big, however, this creates a lot of stress."
2 Raise the real.
Do this in a project management-type way so that you can get clear about what's realistically achievable as well as the steps needed to get there.
3 Share your vision and delegate, delegate, delegate.
Get input from family and then nail down who's responsible for what. This will alleviate uncertainty, one of the things that drives stress universally. Make it clear to your husband, for instance, that one of his jobs this year is to pick up the gift to send to relatives in Newfoundland. Then forget about it.
4 Build a sense of fail-safe achievement.
Ask yourself, at the beginning of each day, "What two small things can I do that, no matter what else happens, will make it a good day for me?" Then do these two small things-- such as ordering the turkey early -- and congratulate yourself for achieving them.
5 Stick to a budget.
You and your family should agree to an overall amount of money and how it's going to be spent. If you have a particularly large family, develop a roster of rotating names for gift giving. While you're at it, plan and budget for one enjoyable experience after the holiday as an antidote to "post-holiday blah's."
6 Reach out to others.
If you think that your situation is tough, compare notes with friends. Not only will you discover that you're actually coping rather well, but you may find yourself in the position of making a helpful suggestion or two, such as that neat little store that's having a 50% off sale. This is great for mental health, notes Dr. Earle, because when you act like a competent person, you feel like a competent person.
7 Count your blessings.
Remember those less fortunate by volunteering in a seniors' home, children's hospital or soup kitchen for a few hours. Then set aside 10 minutes with your family and go through all the good things that have come your way this year. "While human nature often has us dwelling on the down side of life," notes Dr. Earle, "when you look at your blessings, it raises hope that other good things will come."
8 Take charge mentally.
Instead of conjuring up images of every catastrophe that could befall your family celebration, think of everything that could go well. Then, don't spend another second worrying about the quarrel Uncle Milty and Aunt Marge are sure to have again this year. Instead, admit how you feel and mentally rehearse how you're going to handle the situation when it comes back to haunt you. This will help prevent "wheel-spinning worry," says Dr. Earle.
9 Do something nice for yourself.
Take a break. Schedule a post-party facial or pedicure. Take the dog for a long walk. Take in a movie you've been wanting to see. After all, there should be something in the holiday for you, not just for everyone else. Ask yourself what you can do to create more of a feeling of freedom and competence for yourself. "Stress management really begins with taking yourself seriously in the best sense," points out Dr. Earle. In other words, are you getting out what you're putting in? There should be some return on your investment! If you have doubts, talk to your spouse or a friend to come up with some ideas about what will work best for you.
http://www.canadian-health-network.ca
Tips For People With Diabetes To Manage Holidays With Ease
Nicoleta Schock was diagnosed with Type 1 diabetes as a child. In the 26 years she has been managing her diabetes, the holidays have always presented her with the greatest challenge in maintaining healthy blood sugar levels.
For Schock, and the more than 18 million Americans estimated to have diabetes, holiday food, parties, alcohol and stress can create serious problems.
"We are all exposed to a lot more food, a lot more sweets, a lot more alcohol and a lot more stress," says Cecilia Sauter, MS, RD, CDE, and director of the University of Michigan Health System Diabetes Education Program. "For people with diabetes, that can be very difficult because they really need to watch portion size, when they're drinking and how much, and pay attention to how stress affects their blood sugar levels."
Diabetes is a disorder that leads to high glucose or sugar levels in the blood when the body produces little or no insulin - the chemical the body uses to break down sugars in the blood. Those with Type 1 diabetes produce little or no insulin and require daily insulin, meal planning and exercise to stay healthy. Those with Type 2 diabetes are insulin-resistant, and manage their blood sugars by meal planning, exercise and medication.
Most people with Type 1 diabetes already know how to manage their blood sugar from day-to-day, but the holidays present unique challenges, especially for those with Type 2 diabetes. Sauter offers these tips to people with diabetes to help them enjoy a healthy holiday season.
Sauter's seven strategies for surviving the holidays with diabetes:
-- Plan ahead: If you've been invited to a party and you won't be preparing the food, call ahead to find out what they plan to serve, Sauter suggests. If you've got Type 2 diabetes, Sauter says that following a meal plan is important whether it's the holidays or not.
-- Keep counting the carbs: "Carbohydrates are what really affect your blood sugar," Sauter says. "When it's time to eat, look at the overall meal and ask your self, 'Which foods contain carbohydrates? What do I really want to eat?' Be careful with your portions and make sure the meal is balanced."
-- Sugar-free isn't always carb-free: "We often get tempted by sugar-free products, but that doesn't always mean they don't contain carbohydrates. It's extremely important to buy the real thing, watch what you are eating, look at the total carbohydrate levels and enjoy it," Sauter says.
-- Check blood sugar before cocktails: Alcohol can cause low blood sugar. Sauter suggests checking your blood sugar level before you drink. She also recommends eating foods containing carbohydrates, if you plan to drink. "Don't just eat appetizers if you plan to drink. It's best to drink alcohol after eating a full meal," Sauter says.
-- Make sure someone knows you've got diabetes: "The symptoms of low blood sugar and being drunk are pretty much the same. It's really important that if someone knows you have diabetes and you begin to exhibit these symptoms, that they take you aside and have you check your blood sugar level," Sauter says.
-- Walk after your meal: Sauter often encourages her patients to go for a nice long walk about an hour after a meal. That's when most of the sugar is in their blood stream, and exercise will have the greatest impact on lowering blood sugar.
-- Plan for relieving the stress: Stress can be challenging for people with diabetes because it can increase blood sugar. "While walking helps to relieve stress, I often suggest that people think about stress management strategies that have worked for them in the past and use them," Sauter says. She also suggests listening to relaxing music and being organized during the holiday season to alleviate stress.
For more information, visit these Web sites: UMHS Health Topics A to Z: Diabetes: http://www.med.umich.edu/intmed/endocrinology/patients/diab_learn.htm
UMHS Pediatric Advisor: Food Management http://www.med.umich.edu/1libr/pa/pa_diabfood_hhg.htm
American Diabetes Association: Type 1 Diabetes http://www.diabetes.org/type-1-diabetes.jsp
American Diabetes Association: Type 2 Diabetes http://www.diabetes.org/type-2-diabetes.jsp
American Diabetes Association: Holiday Meal Planning http://www.diabetes.org/nutrition-and-recipes/holiday-meals.jsp
University of Michigan Health System
2901 Hubbard St., Ste. 2400
Ann Arbor, MI 48109-2435
United States
http://www.med.umich.edu/
10 Tips To Maintain Your Weight Over The Holidays
Keeping tabs on your weight during the holiday season can be a daunting challenge. Between parties, family dinners and cookie baking, there's plenty of temptation to abandon healthy eating and exercise.
Kronos Optimal Health Company offers these 10 tips to help maintain your weight this holiday season:
1. Take Control. Manage yo ur appetite with vegetables and high-fiber cereals. These foods help you to feel full faster and keep blood sugars steady.
2. Slow Down. It's tempting to skip a meal in favor of checking off more items on your to-do list. Don't. When you skip a meal, you are more likely to binge the next time you eat to compensate.
3. Plan Ahead. Keep nutrient-dense snack foods on hand. Fruits, vegetables and good quality protein sources including low- or non-fat cottage cheese and cheese sticks, eggs, sliced meat and soy nuts, are all great options.
4. Portion Wisely. Buy snacks in individual serving sizes or portion them out in small snack baggies.
5. Get Your Z's. Adequate rest is a must. Lack of sleep can lead people to consume more sugary foods and more calories during the day. Aim for eight hours of quality sleep each night.
6. Lighten Up. Look for ways to make healthy changes to your favorite holiday dishes. Using fat-free sour cream instead of regular sour cream eliminates approximately 474 calories and 95 grams of fat per 16-ounce container.
7. Choose Wisely. An average holiday meal contains more than 2,000 calories. Green beans, skinless turkey, sweet potatoes, cranberries and pumpkin are all rich in vitamins. But beware of additives such as butter, sugar or oil that add unhealthy calories and fat.
8. Think Before You Eat. Emotions run high this time of year. Don't eat when you're angry or upset. Emotions interfere with your ability to make healthy choices, and can also upset your digestion.
9. Track Alcohol. Empty calories from alcoholic beverages add up quickly. Alcohol has no nutritional value, and can weaken your willpower, leading you to eat more than you planned.
10. Keep Moving. The U.S. Surgeon General recommends a minimum of 30 minutes of physical activity on most days. Enjoy a daily brisk walk to kick-start your day or after dinner to help keep energy levels up while easing holiday stress.
Kronos Optimal Health Company
http://www.kronoshealth.com
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Combat Cancer, Hypertension, Obesity, and Asthma with Good Health, Fitness, Diet, Gardening, A Good Wine, A Low Mortgage, and do lots of Travel!
Health Problems are impediments to fitness and exercise. Above all, one type of exercise cant be effective to each group facing different challenges. But despite all these, the general rule applies to all: Extra Effort and Persistence.
Exercise Tips to fight Obesity:
. Light cardiovascular exercises like swimming, cycling, biking, yoga, treadmill, walking
. Low resistance weight training.
. Eat less, burn more
Tip: High intensity workouts are no-no (as they put pressure on the knees.)
Exercise Tips to fight Hypertension
. Low level aerobic training (biking, treadmill)
. Walking
. Water aerobics, swimming
. Resistance Training (Bench Press, squats and leg press).
. Circuit training.
Exercise Tips to fight Asthma
. Warm-up: Breathing exercises like pranayam, stretching.
. Aerobics: moderate to high intensity workouts.
. Swimming, kick boxing
. Step aerobics.
. Light weight resistance training to make the bones harder and muscular.
. Jogging, Sprinting, Skipping.
. Cool Down: Respiratory exercises.
Adapted from Ashley Geen Article
About the Author
Ashley Green: for weightloss-health.com ( http://www.weightloss-health.com/) your complete and most comprehensive family guide on Health.
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