Balancing Health, Stress and Money During the Holidays

The holiday season is often portrayed as a time of joy, celebration and togetherness. But for many, it can also bring stress, emotional strain and even health challenges. Between the pressure to host gatherings, navigate family dynamics and maintain wellness, it’s easy to feel overwhelmed.

Fortunately, with thoughtful planning and self-awareness, it’s possible to enjoy the holidays while protecting your mental and physical health.

Prioritize Self-Care and Emotional Well-Being

Stress levels tend to rise during the holidays, especially when expectations are high, and schedules are packed.

The higher your stress level, the more time you should spend practicing self-care. Often, self-care is the first thing to go when you stress. It’s important to keep it at the top of the to-do list to help keep your stress levels more manageable.

Whether it’s listening to music, going for a walk or spending time with friends, make space for activities that bring you peace.

It’s also important to set boundaries. It’s OK to say no if you don’t have the time for a particular event this year.

If grief or trauma intensifies during the holidays, consider joining a support group. Being able to connect with people who are experiencing the same kinds of things around the same time of year can really help you to not feel so alone.

Maintain Healthy Habits

Kanchan Pillai, MD, an internal medicine and primary care provider with ProMedica Physicians, shares that maintaining healthy habits during the holidays can make a significant difference in your overall well-being.

She says, “While it may seem difficult, keeping healthy habits in mind during the holiday season can make a big difference in one’s overall health and in your enjoyment of the holiday season.”

Move in different ways.

Make exercise holiday friendly. Move in different ways. Simple changes like parking farther from store entrances, taking the stairs or dancing at parties can keep you active.

Enjoy indulgent foods in moderation.

“There is no need to swear off your favorite holiday foods. Remember that any food is okay in moderation,” Dr. Pillai shares.

Dr. Pillai suggests walking around the food table before filling your plate and drinking a glass of water before eating to help manage appetite.

Cook with healthier ingredients.

Use unsweetened applesauce instead of oil in baked goods. Replace sour cream with non-fat plain Greek yogurt in your favorite holiday dips.

“Loading up on whole grains, vegetables, fruits, beans and lean meats can reduce the risk of heart disease and diabetes,” Dr. Pillai adds.

Dr. Pillai warns that overindulging in salty foods and alcohol can lead to holiday heart syndrome. While overindulging during any time of the year can cause adverse effects, it most commonly occurs during the holiday season. Consuming too much alcohol and salt can cause the heart to beat irregularly, commonly known as atrial fibrillation (AFib). Symptoms of AFib include shortness of breath, heart palpitations, lightheadedness, chest pain and fatigue.

Heart attacks are also more common during the holidays. “Make sure you know the signs of a heart attack. Chest pain, shortness of breath, nausea, dizziness and upper body discomfort can all be signs,” Dr. Pillai shares.

Manage Expectations and Finances

The holidays often come with financial pressure. Create a spending plan to make sure you’re still able to pay for your necessities.

Setting realistic expectations with family and friends can also reduce stress. If you only plan to attend an event for an hour, tell the host ahead of time so that clear expectations are set, and no one is surprised by your plans.

Defining your purpose for celebrating the holiday season can also keep you grounded. Maybe it’s to spend time with family or enjoy time with friends. Whatever it is, remember this purpose in times of stress to recenter yourself.

Combat the Holiday Blues

Feelings of loneliness or sadness are common during the holidays. To counteract these emotions, reach out to others – even if you don’t feel like socializing. Spending time with friends and family, volunteering, or trying new activities can help lift your spirits.

Avoid using the holidays as a time to resolve conflicts or dwell on what’s missing. Instead, focus on gratitude and the positive aspects of your life. Overindulgence in alcohol, sugar and food can worsen emotional lows, so moderation is essential.

With the right mindset and preparation, the holiday season can be a success. You can handle this season this year – you’ve handled it before! It’s possible to have a good time even if you’re a little stressed. If you can find some of the magic in the season that can make a big difference.

Kanchan Pillai, MD
Dr. Pillai is an internal medicine and primary care provider with ProMedica Physicians. View her profile.