Stress is our body’s reaction to something which upsets the normal balance of life, something more than our
usual day-to-day duties and obligations. Stress often triggers a “fight or flight” response. During stressful events, the adrenal glands release adrenalin, a hormone that activates the body’s defense mechanisms, causing the heart rate and blood pressure to
increase, muscles to tense, digestion to slow and pupils to dilate. These physiological responses give us the strength and focus to escape or to fight when faced with an acute threat. This once ensured the survival of our species when predators were a true
Today, when many think of “stress,” they think of something negative. Stress is not a pure evil though. The world we live in now may be filled with less literal predators, yes, but the “fight or flight” response to stress can still be useful. It can help
us make good, productive decisions when faced with a deadline at work or school, and we often experience cognitive and emotional growth as a result of some stressful experiences as well.
Some are better equipped to handle stress though. Temperament plays a role in how susceptible people are to stress. Most parents have probably observed that one child might be especially fussy by nature and need extra soothing, compared to another who is
calmer and can more easily accept and feel comfort. If one does not handle stress well, it can manifest in a variety of ways physically, including headaches, stomach pain, sleep issues, regular illnesses, anxiety and depression. Chronic stress can trigger
a secretion of cortisol, a stress hormone, which can cause heart disease, obesity and the suppression of one’s immune system. That’s why it’s imperative to find ways to both harness the power of stress and find ways to cope with and reduce stress levels when
they become too high.
The holidays can be an especially stressful time for many people, from holiday shopping that becomes too much to handle, to travel that makes the holidays feel far from festive.
Zahava Davidson, Head of the Division of Individual and Relational Psychotherapy at NorthShore, shares some ways to manage your
stress levels during the holidays and beyond:
Regular exercise. Often the holidays become an excuse for letting a regular exercise routine fall by the wayside. Don’t do that again this year. You might have less time during the holidays, but make time for exercise. It’s a great stress-reducer
and even a short walk each day can do wonders.
Make a list. Finding a better way to manage your time could help you avoid those skyrocketing stress levels altogether. Prioritize your schedule. Chances are, the big things are stressing you out. Which are most important? Which will take
the most time? Acknowledge they need to be done, get them out of the way and then enjoy the holidays with your family.
Eat a balanced diet. It’s all about taking care of yourself both mentally and physically. If your stress levels are high, you are more susceptible to illnesses, so you need to keep your body healthy too. Try to eat a balanced diet. Yes,
this is important even during the holidays. Also consider limiting alcohol and caffeine consumption.
Sleep! Start each day off right. Getting enough sleep each night makes handling stress much easier. When you’re tired, you are more likely to lose your temper or become easily agitated. When you’re well rested, you can better handle whatever
the holidays might throw at you, and maybe even enjoy it.
Ask for help. You don’t have to do everything on your own. You might be hosting the big meal or you might be hosting family at your house for the week, but that doesn’t mean you have to do all the work. Those who have a strong network of
family and friends are better able to handle stress. Let your family and friends take some of the weight off your shoulders.
Try meditation and mindfulness. The holidays can leave some with the feeling that they don’t even have time to think. You do. Or you should make time for it. Find time to be alone with your thoughts. For an extra boost of stress relief,
consider combining this time with a massage, aromatherapy, yoga or acupuncture to relax your body as well.
Acknowledge that holidays can trigger depression. If your family has recently lost a loved one, or certain relatives and friends will be out-of-town, realize that it’s normal to feel grief during the holidays. Allow yourself to feel those
emotions, and seek support from community, religious or healthcare resources.
Stick to your budget. The cost of food, gifts, travel and entertaining during the holidays can create a financial burden that greatly adds to stress. Plan in advance how much money you can afford to spend, then stay committed to your budget.
If your budget is small, create more affordable ways to celebrate such as exchanging homemade gifts or asking guests to bring a potluck dish.
How do you cope with the stress of the holidays?
The importance of a good night’s sleep can’t be overstated and not getting enough can lead to more than simply waking up on the wrong side of
the bed. Prolonged sleep deprivation can raise your risk for serious health problems like heart disease, diabetes and high blood pressure. Sleep isn’t a waste of time; it’s an investment in your health.
The benefits of sleep are many. According to
Thomas Freedom, MD, Neurologist and Program Director of Sleep Medicine at NorthShore, a good night’s rest can improve:
Remember that the amount of sleep required varies with each individual, but most adults need approximately 7-8 hours a night.
Do you think you get enough sleep each night? Do you make sleep a priority?
It can often be a relief when you finally get your infant down to sleep for the night (or even just a couple of hours!). A parent's worst nightmare is learning that your baby stopped breathing in his or her sleep.
Although rare, Sudden Infant Death Syndrome (SIDS) can happen even when all the right safety measures are practiced. The exact cause of SIDS is unknown and there often isn't much that can be done in advance to avoid it. SIDS is most common in infants less
than six months of age.
Even though there may not be much that can be done to avoid SIDS, it is important for parents and caregivers to practice bedroom safety measures to reduce the odds of other injuries or problems. William MacKendrick, MD, Neonatologist at NorthShore, provides
the following recommendations for putting an infant to bed safely:
How do you promote safe sleeping conditions for your baby?
You are getting sleepy, very sleepy. All hypnosis aside, hopefully when your eyelids get heavy, you yawn uncontrollably
and your head begins to nod up and down, you are not behind the wheel of a car.
According to the
National Sleep Foundation’s Sleep in America poll, a surprising 60 percent of Americans have felt sleepy and drowsy when driving. The reasons are many: you’ve had a long day at work, you’re powering through exits on a road trip to make it to your final
destination faster or you’re driving in the evening. No matter what the reason, drowsy driving can be just as dangerous as driving under the influence,and puts both you and others at serious risk.
Neil Freedman, MD, Sleep Medicine specialist at NorthShore, offers his insights on how to stay alert at the wheel and avoid injury:
If you exhibit any of these symptoms while driving or know that you are too tired to drive prior to getting into the car, you should either not get behind the wheel, or pull over to the side of the road or to a rest stop.
Have you ever been too sleepy to be driving? What do you do to stay alert behind the wheel?
More than 30 percent of working Americans report less than six hours of sleep a night.
Studies show that regularly sleeping less than six to seven hours a night may be associated with:
A common myth is that people can make up for a lack of sleep by sleeping longer on the weekends. Yet according to
Cathy Goldstein, MD, Neurologist and expert in sleep medicine at NorthShore, the body does not have the ability to catch up or make up for chronic sleep deprivation.
Dr. Goldstein offers the following tips for getting a good night’s sleep:
Patients with actual sleep disorders like sleep apnea are urged to talk to their physician and undergo a sleep study for diagnosis and treatment.
How many hours of sleep do you typically get a night? What do you do to ensure a good night’s sleep?