As the holiday season approaches, many of us find ourselves in a flurry of shopping, social gatherings, and festive buffet lines. While this time of year is frequently anticipated as a time of joy and togetherness, it can quickly become overwhelming and stressful. Many begin to feel the stress of increased financial, time, and social obligations.
When fight-or-flight mode kicks in, the holidays can feel far less joyful and festive. Understanding why the holidays evoke these feelings and knowing how to address them can make a world of difference in how you approach the season.
What is Fight-or-Flight Mode?
Your body’s “fight-or-flight” response is a natural survival mechanism designed to protect you from danger and help you cope with imminent danger or a perceived threat.
When you feel threatened or challenged, your parasympathetic system kicks into high gear, dumping regulating hormones into your bloodstream. Your heart starts to beat faster. Blood flow increases throughout your body. Your senses go on high alert. Your muscles tense. Your respiratory rate increases to prepare for either a fight or a flight.
This short-term stress response can last from a few minutes to a few hours, enhancing your mental and physical performance to deal with the perceived threat or challenge. However, prolonged periods of stress that last weeks, months, or even years can be detrimental to your health.(1)
Why Are the Holidays More Stressful Than Other Times?
- 41% of respondents reported an increase in stress during the holidays.
- Over 40% were concerned about finding or affording holiday gifts.
- 35% worried about the costs of holiday meals.
- 35% felt stressed due to increased workloads, particularly retail and healthcare workers.
- 30% experienced stress related to holiday travel.
- 25% felt anxious about spending time with family during the holidays
How Can You Cope with Holiday “Fight-or-Flight” Mode?
To truly enjoy the holidays and make the most of the season, it’s important to take care of yourself and find a good balance between activities and rest. Here are some tips to help you enjoy the holidays while keeping stress under control.
Create a Budget
Plan Ahead
Plan your calendar with the same dedication and intensity as your budget. Set aside days for shopping, baking, cooking, and social events. But don’t overschedule yourself.
It’s ok to say “no.” Be selective about the obligations you agree to. Don’t over-extend yourself so far that you cannot enjoy the activities you really want to participate in. Set aside days to rest, relax, and recharge during the business of the holidays.
Indulge Without Guilt
A healthy diet is crucial for stress management. What you eat affects your energy levels and mood. But maintaining your regular, nutritious diet during the holidays can be a challenge. Party after party provides ample temptation for junk food consumption, and socializing is just more fun with cookies and hot chocolate.
Try to eat more vegetables in between parties and have a small, healthy meal before attending them. Then you can enjoy some of the less healthy charcuterie options at the parties without guilt.(4)
Stay Active
In the hustle and bustle of the season, it can be tempting to neglect your exercise routine. Resist the urge. Exercise has a proven effect on mood and energy levels, not to mention all the other benefits of consistent exercise.
The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity, or a combination of both, preferably spread over a few days each week.
Keep up your regular exercise routine and add some holiday flair when you can. Take a quick turn around the mall with friends before shopping. Put on some holiday music and dance. Take a stroll through the neighborhood to enjoy the holiday lights.(5)
Give Vagus Nerve Stimulation a Try
The vagus nerve is a network of nerves that plays a crucial role in your body. It regulates essential functions such as heart rate, respiratory rate, and gastrointestinal activity, while also influencing the inflammatory response, mood, and pain sensations. Stimulating the vagus nerve can modulate these functions and restore balance.(6)
Truvaga is a safe and effective solution designed to gently activate the vagus nerve. Just two 2-minute sessions, can help you manage the stress of daily life and fortify you for additional holiday stress.
The holiday season can cause stress due to increased financial obligations, social commitments, and changes in your routine. This stress can trigger the body’s fight-or-flight response, leading to feelings of anxiousness and overwhelm.
Understanding these reactions and implementing effective coping strategies can help manage this short-term stress. Managing your expectations, creating a budget, planning ahead, eating a balanced diet, and staying active can help you prioritize self-care and maintain balance during the holiday season. And consider adding a Truvaga vagus nerve stimulator to your toolkit of holiday stress-busting techniques.
Author bio:
Kristi Van Winkle, RN, BSN
Nurse Writer. Legal Nurse Consultant Writer. Educator.
Kristi Van Winkle is a nurse writer with over 15 years of bedside experience in the Pediatric Intensive Care Unit and Telemetry/Cardiac settings. She combines her clinical background with a passion for clear, evidence-based communication to create educational and professional content for healthcare and legal audiences. Her work includes patient and provider education, curriculum development, and educational materials for legal nurse consultants and medical malpractice or personal injury attorneys. Kristi brings a nurse's insight, precision, and compassion to every project she undertakes.References:
- Koolhaas, J. M., Bartolomucci, A., Buwalda, B., de Boer, S. F., Flügge, G., Korte, S. M., Meerlo, P., Murison, R., Olivier, B., Palanza, P., Richter-Levin, G., Sgoifo, A., Steimer, T., Stiedl, O., van Dijk, G., Wöhr, M., & Fuchs, E. (2011). The short-term stress response – Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Neuroscience & Biobehavioral Reviews, 35(9), 2091–2112. https://doi.org/10.1016/j.neubiorev.2011.07.010
- American Psychiatric Association. (2021). APA holiday stress poll results. [PowerPoint presentation]. American Psychiatric Association. https://www.psychiatry.org/File%20Library/Newsroom/Press%20Releases/APA-Holiday-Stress-Poll-Presentation.pdf
- Mayo Clinic Press. (2023, December 19). Tips for taking control of the holidays so they don’t take control of you. https://mcpress.mayoclinic.org/mental-health/tips-for-taking-control-of-the-holidays-so-they-dont-take-control-of-you/
- Lopresti, A. L., Hood, S. D., & Drummond, P. D. (2013). A review of lifestyle factors that contribute to important pathways associated with major depression: Diet, sleep and exercise. Journal of Affective Disorders, 148(1), 12–27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/
- American Heart Association. (2023). Working out to relieve stress. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/working-out-to-relieve-stress
- Yuan, H., & Silberstein, S. D. (2016). Vagus nerve and vagus nerve stimulation, a comprehensive review: Part I. Headache: The Journal of Head and Face Pain, 56(1), 71–78. https://doi.org/10.1111/head.12701
