Stress less to improve your health
The effects of long term stress, and tips to reduce stress during the Holidays (and year round!)
Whether you are ready for it or not, the holidays are here. Now that Halloween decorations are in storage, and the Hallmark Christmas movies are on repeat, the countdown is officially on. It’s only November 6th as I write this blog post, and I’ve already received close to a dozen emails about what every news publication, blogger, and brand dubs as the perfect gift guide; and to be honest, thinking about the holidays and everything that comes with it is stressing me out.
My platform is all about realistic wellness practices and tools to help you feel your best. So, I’m taking a page out of my own book, and giving myself grace. I realize that if you are anything like me, you haven’t started your holiday shopping, and deciding how to divvy up the festivities between balancing multiple families, friend groups, and expectations can be a lot.
So, I wanted to dive deeper and chat about the effects of stress, and how to bring more ease into your life this season.
How stress impacts your health
Stress has an extremely detrimental effect on our minds and bodies if we don’t learn to manage it. While it is good to have some short-term stress (like swerving to avoid a car on a highway), long-term stress can be extremely detrimental and wear at our health over time. Long term stress can be anything from working a toxic job, to ongoing relationship problems, or any big life decision that is causing strain on your mind. With long term stress, your body is in constant “fight or flight” and works to produce energy in the form of glucose to produce fuel. Great if you are running from a lion and need that fuel. But, for most of us that’s not the case, and any leftover energy that is not used is stored (which typically looks like extra fat in the mid-section). Common signs of long-term stress are severe fatigue and depression thanks to constant elevated levels of cortisol.
What is cortisol?
Cortisol is the body’s main stress hormone that is released from adrenal glands during any signs of stress. Cortisol’s roles in the body include mobilizing energy from storage sites in the body, breaking down molecules to release energy, reducing inflammation and allergies, preventing loss of sodium in the urine, and helps maintain mood and emotional stability.
Effects of cortisol in the body
Decreased inflammation. Great in the short term, but over time, this causes the body to produce more inflammation to compensate.
Increased blood sugar, which encourages the liver to create and store sugar.
Decreased muscle and protein levels. Elevated cortisol decreases protein stores in body and stimulates the break down of muscle protein. Over time, this causes a chronic state of reduced muscle mass.
Decreased immune response. This is typically why chronically stressed people more susceptible to illnesses.
Who knew that elevated stress could impact your health on such a deep level? Unfortunately, there’s no magic pill to make the stressors of this season go away.
How to keep stress levels in check
Set boundaries – If it’s not a “hell yes”, it’s a no. Time is too precious, and it can be tempting to try and please everyone and say yes to every holiday party or festivity you are invited to. If it’s going to be an energy drainer, say no and prioritize your mental wellbeing.
Limit social media – I’m trying to practice this one myself by unfollowing or muting accounts that don’t make me feel good.
Carve out space for yourself – little micro moments every day like journaling, reading, going for a walk, or meditating for a couple of minutes always helps recharge my batteries.
Treat yourself to little luxuries. Get that pedicure you’ve been putting off, go to the foot spa, or light a candle and take a long bath. Relaxing doesn’t have to look like a full spa day or cost a ton of money.
The power of breathwork. If you haven’t tried breathwork, I highly recommend going to a breathwork session in person (if you are in San Diego, A Deep Space has phenomenal classes). You might even already use an app like Calm, Headspace or your Oura Ring that all offer quick breathwork sessions. I also like this Wim Hof Guided Breathing for Beginners video on Youtube.
Grounding. There are so many studies citing the benefits of putting your feet on the earth, which include reducing stress, decreasing inflammation, and improving immune response. Go for that beach walk, play with your little in the yard, or do your gardening sans shoes.
Reframe your mindset. Another concept I’m working on that I recently explored with my therapist. Rather than stressing about all the gifts you have to buy, reframe it to: “I am grateful I am able to buy gifts for my loved ones.” Or, instead of thinking about the back and forth you have between balancing multiple families on Christmas, reframe it to: “I am so lucky I have two families and get two Christmases.”
Now that you know the negative impacts of long-term stress and elevated cortisol, hopefully you feel confident that you have some tools at your fingertips to help manage stressors, especially this time of year.
When feeling stressed or overwhelmed, try to take a deep breath, pause, and savor the magic in the true meaning of this season.
Happy Holidays! Here’s to prioritizing your mental health this season <3.