Best Ways to Beat Holiday Stress

Starting this week, many will spend the next month preparing feasts, attending several parties and shopping obsessively for the perfect presents, all while counting blessings and enjoying the company of family and friends.

Millions of Americans will also spend it focused on reducing stress instead of spreading cheer.

From long lines to even longer lists, there are numerous opportunities to become mired in holiday strain, but experts say it can be overcome by tailoring festivities to your liking, as opposed to mimicking the grandiose displays reflected in commercials or movies.

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"I encourage people to not just jump on the bandwagon," says Dr. Beverly Thorn, professor of psychology at the University of Alabama. "We need small doses of expectations or else we're setting ourselves up for failure."

Adopting this philosophy is an empowering start, but to be fully prepared for the holiday season you should be aware of the warning signs of stress, common triggers and effective coping strategies.

Warning Signs

Though Americans struggle to manage stress throughout the year, the holidays can magnify underlying issues and emotions. An American Psychological Association study conducted in 2006 found that while 78% of respondents reported feeling often happy around the holidays, about two-thirds sometimes or often felt stressed and fatigued.

Dr. Edward Creagan, a professor of medical oncology at the Mayo Clinic College of Medicine who has studied the effect of stress on the body, says the warning signs of stress can include irritability, fatigue, sleep disorders, indulgent eating, loss of enthusiasm and feelings of detachment and angst. People who feel high levels of stress during the holiday season, he says, often function as if they're "in a robotic fog, thinking, 'I don't want to do this. but there are familial pressures and cultural expectations.' "

Drinking and eating excessively, smoking and being overly critical of family members are common negative-coping strategies that signal difficulty in managing holiday anxiety. Aggie Casey, director of the Cardiac Wellness Program at the Benson-Henry Institute at Massachusetts General Hospital, cites these bad habits as well as physical symptoms like headaches, muscle tension and an accelerated heart rate as evidence of heightened stress levels.

While it may be easy to identify the warning signs, isolating the source of stress can be trickier.

That's because "stress often doesn't have to do with the event," says Casey, "but with how [people] interpret that situation."

The Triggers

Stressful situations might include a combination of family obligations, work commitments, gift-giving expectations, traveling, shopping and cooking within a six-week window--all which add to a perfect storm of stress and conflict.

While spending often ranks high as a cause of anxiety during the holidays, this season may be particularly difficult for families dealing with the housing crisis and rising gas prices and heating costs. Though Americans are expected to spend $474.5 billion on holiday gifts, a 4% increase from last year, credit card debt and ballooning budgets will surely result, which can have long-term consequences for many families.

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