Keep Your Holidays Stress Free

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BY ANNA WILSON
BLUE RIDGE HEALTHCARE

MORGANTON - Nearly a third of Americans report that they suffer from significant stress or depression during the six-week period between Thanksgiving and New Year, and nearly everyone feels at least a little more pressure.

You’re scurrying from store to store buying presents for everyone on your list, worrying about getting your cards out on time and spending hours in the kitchen rolling out pie crust and preparing the turkey for the oven. And it’s a time when you’re going to have to face your least favorite relatives and try to pretend nothing is wrong.

“Emotional stress has an effect on the body, and it’s no coincidence that the incidence of heart attacks is particularly high during the winter holiday season,” said Charlotte Eidson, NC LMBT (4390), a certified massage therapist at Blue Ridge HealthCare’s Phifer Wellness Center. “It’s important to deal with the stress you’re feeling, and that involves understanding why you’re at risk and what you can do about it.”

SIGNS OF STRESS

Signs of stress include irritability, jitteriness, headaches, insomnia, indigestion, over-eating and over-drinking - any of which can increase interpersonal tensions. Not so apparent signs are increased heart rate and blood pressure and release of stress hormones that, over time, increase the risk of heart disease, depression and other problems.

TAKE FLIGHT

If your body is telling you, “fight or flight,” there’s no shame in taking the flight option for the sake of preserving holiday harmony. Plan some time to yourself: go to a movie or meet with friends outside the family circle. “We tend to do more things for more people at this time of the year,” Eidson said. “You need to slow down and take time for yourself.”

RELAX

There are many relaxation and de-stressing techniques that can be learned, including controlled breathing and progressive relaxation of muscles. If you’ve ever taken Lamaze childbirth classes - as an expectant mother or father - bring some of these techniques back to counter holiday stress.

Or simply: take slow deep breaths through your nose, feeling your stomach expand. Then release each breath slowly through your mouth, feeling your stomach flatten. Relax your muscles as you do so and try to imagine the tension flowing out of your body.

DON'T FORGET EXERCISE

“A long walk or run can do wonders to relieve stress,” Eidson said. “If you’re accustomed to working out, it’s not a good idea to put your routine on hold because of lack of time during the holidays. That is the time you most need physical activity to work the tension out of your muscles.”

Any form of exercise provides stress relief, Eidson added.

Phifer offers classes in yoga, line dancing, Pilates, kickboxing and more, including a class geared to senior citizens called “Seniors on the Move.”

USE YOUR IMAGINATION

Or use imagery: transport yourself from your stressful environment to a deserted beach where you are walking peacefully observing a fall sunset.

Better yet: Imagine yourself at the dinner table eating with some of your favorite people.

To SEE A LIST OF CLASSES offered at Phifer Wellness Center, please visit our web site.

ANNA WILSON is a writer and graphic artist in Blue Ridge HealthCare’s Marketing and Public Relations Department.

The second largest employer in Burke County, Blue Ridge HealthCare serves a four-county area and includes Grace and Valdese hospitals, Blue Ridge Home HealthCare, Grace Heights and College Pines Health & Rehabilitation Centers, Grace Ridge Retirement Community, Phifer Wellness Center and a number of physician practices.