Deal With Stress

Women and Holiday Stress: How To Beat Back The Pressure

burnt cookiesFact: Stress around the holidays is disproportionately felt by women.

Why? Because it is women who do the holiday “heavy lifting.” According to research by the American Psychological Association (APA), women shoulder the majority of the family burden for shopping and holiday celebrations (think cooking and cleaning), and they feel particular stress from the time crunch of getting it all done. This results in a decrease in managing stress combined with an increase in comfort eating. We all know where that leads! Weight gain.

Here’s how women’s stress during the holidays stacks up, according to the APA study:

*44% of women report that their stress increases during the holidays *69% of women feel stress from a lack of money *51% of women feel pressure to give or get gifts *69% of women feel stress from a lack of time *41% of men strongly agree that they feel like they can relax during the holidays while only 27% of women feel this way *41% of women eat for comfort during the holidays *Women are twice as likely to report that they cook, shop for food, and clean.

Many women also struggle with the stress created by the double shift of work and family of responsiblities. The worries of weight gain, the stress of so many social commitments (another holiday party?), family, friends, and the ever-shrinking bank account can all build up to feel like one giant pressure cooker. After all, food is always around, and with all the running around to get stuff done women will drop their fitness routines in order to just sit for a while.

“Women in particular need to be mindful that their responsibilities may have more stressful consequences than they realize, and that they are reacting to the stress in unhealthful ways, like eating and not permitting themselves to relax,” according to the APA.

Try these tried and true tips to create a healthier and happier holiday:

*Take a daily walk with no phone, no agenda. Unplug from the world. Twenty minutes every morning makes a huge difference in how you face the day.

*Stick to your routine and schedule your priorities first. Do you usually workout on Monday, Wednesday and Friday? Go to your book club on Thursday evenings? Do something special on Friday nights? Go! Put these on your calendar in pen!

*Cut down on emotional eating. Identify exactly what you’re feeling before you take the first bite. Are you hungry? thirsty? tired? stressed? sad? happy? Give it a name, and then choose to eat it. Choose each bite. It takes the “power” away from the food.

*Say “No.” We go overboard to please others. Accept the commitments you want. Period.

*Ask for help and delegate. Accustomed to doing it all? Most of the people in your life are accustomed to you doing it all too, and most likely, they don’t realize you need help. They aren’t mind readers. Ask for help, and be ready to assign a task.

*Create a nightly tranquil self-care routine rather than plopping in front of the television. Consider taking a hot bath, and surround yourself with fragrant candles and your favorite music. You might even “unplug” from all electronics. Gasp, I know!

*Simplify –Downsize meals — consider less dishes, or host a community meal where everyone brings their favorite dish. This creates inclusion and connectedness. –Reduce gifting — Set boundaries and limits early, and stick to them. Decide for whom you are buying presents, and decide on a quantity. When we give with overabundance to the people in our lives we desensitize them to the meaning of the gifts. Less really is more.

*Simplify plans with close friends. Save the holiday get-together for after New Year’s. For now, get together for coffee as a respite from the holiday flurry.

In essence, what all of this means is slow down, enjoy the sights and sounds of the holidays, and most of all fill your holiday with joy, love, gratitude and merriment. There’s much to celebrate — including a less-stressed you!   Resource: Greenberg, Quinlin & Rosner, 2006. Holiday Stress Report. American Psychological Association.

Melissa Rapoport is a Health & Nutrition Counselor. She combines her passion for healthy living and her background in psychology to guide others to successfully nourish their bodies and their lives. Her comprehensive approach uses the latest nutritional research and practical coaching methods to create “custom fit” programs, featuring step-by-step, manageable changes that last a lifetime. Melissa received her training from IIN, the largest nutrition school in the world, and completed graduate study in Developmental Psychology at Teacher’s College, Columbia University. She works with individuals, groups and also conducts workshops.

Give yourself a gift: schedule a free 50-minute consultation. It might just be the conversation that changes your 2014.

Nourish Your Body. Nourish Your Life.

Article Source: Women and Holiday Stress: How To Beat Back The Pressure

5 replies on “Women and Holiday Stress: How To Beat Back The Pressure”

I woke up in NYC to construction, a layer of snow and ice, a long list of to-dos for work and personally. I sat down in front of my laptop, and there it was …. B.L.O.C.K.E.D by the stress of having to much to do and too little time. The solution? I labored into my winter gear and took a walk with my pup. Thirty minutes later the weight of the world was lifted! The key is taking care of yourself first … even if it’s only for 15-20 minutes. Happy Holidays!

Thanks for the reminder, Melissa. This is something that we all know deep down, yet never follow through with. Your article is an excellent reminder that sometimes we create most of our own stress and chaos, and if we’d lower our ideals a bit, we’d end up with a much more idyllic holiday season. Happy Holidays!

My solution is a walk on the beach. Then I start to think about the snow and cold I left behind, the hectic pace, and realize … this is what I came here for! Seems to melt my stress away pretty quickly.

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