The holiday season is fast approaching and bringing with it good will, cheer, and festivity…as well as stress. Managing that stress is key for enjoying the holidays, and we’ll help you with several methods and strategies so that your mental and physical health are safeguarded. First, let’s dive into understanding stress and the effects it has on our brains.

Cortisol, the hormone that boosts energy levels in order to deal with stress, and adrenaline, the hormone responsible for the “fight-flight-or-freeze” response following stressful situations, can be beneficial when we need to be alert or raise energy levels. Because the release of these hormones is instigated by stress, if we fail to manage or reduce the brain’s exposure to them, they can have a negative impact. Some of the results of prolonged stress effect memory, mood, and how our brains function. In fact, chronic stress can actually shrink the areas of the brain that are essential for memory and learning.

Next, in an effort to combat these degenerative results, let’s talk about ways to lower stress through our lifestyle. We all know that exercise has many health benefits, but did you know that physical activity is also a proven stress reliever? Regular exercise is a workout for your body AND your mind, helping reduce stress and anxiety through the release of endorphins. Endorphins are a hormone that assists with pain relief, boosting mood, and building a sense of well-being. These neurotransmitters are actually small proteins within the reward centers of the brain and even influence the health of the immune system while also reducing inflammation. And if you know AMFAS, you know we promote and encourage the reduction of inflammation! For more info on the incredible health benefits of exercise, check out this article by Harvard:

https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills

In addition to physical activity, quality sleep is also essential for a healthy brain. Studies have shown that when we exercise, we sleep better. So, incorporating a workout into your routine can provide the additional benefit of a good night’s rest. Good sleep should never be taken for granted, especially when we are under stress. Sleeping well is essential for cognitive processes as well as managing emotional distress. Experts recommend getting 7-9 hours of restful sleep each night so that our brains have the opportunity to recover. Check out these twenty tips for sleeping better:

https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

Positive practices like mindfulness and gratitude are also helpful when combating stress. Taking time to meditate can significantly lower stress levels by centering your thoughts and placing distance between the chaos of the holiday season. Even a few minutes a day spent meditating can improve focus, strengthen memory, and regulate emotions. Give it a try! Close your eyes and visualize your favorite holiday memory, noting other thoughts that try to enter your mind before setting them aside to refocus. For more tips on incorporating mindfulness into your life, visit

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

The counterbalance gratitude provides against stress is powerful. This can be accomplished by shifting our focus from the things causing us stress toward our blessings. Writing them down or even compiling a mental list of the things we are grateful for can instantly shift our outlook when we focus on the positive, think about the lessons we’ve learned, or look for opportunities for personal growth.

Of course, during the holidays, there are increased opportunities to gather with friends, family, colleagues, and neighbors. Social connections are another important aspect of balancing stress, though sometimes these very relationships just might be the cause of it! Engaging in meaningful social interactions can combat overwhelming or isolating feelings, but it’s just as vital to set realistic boundaries for yourself. When scheduling your time, make sure to include opportunities for rest and rejuvenation and avoid getting burnt out. On the other hand, the holiday season can also be isolating, and it’s just as important to ensure that you’re taking the time to connect with others. Finding balance between the two is significant. The emotional support from these relationships are key components in the release of oxytocin, a natural stress reliever and has also been referred to as ‘the love hormone’ due to its ability to help us form attachment. Other benefits from social connections include enhanced brain health, a well-rounded life, and emotional well-being. If you are struggling with loneliness, please visit

https://www.cdc.gov/howrightnow/emotion/loneliness/index.html#:~:text=Call%20or%20text%20988%20or%20chat%20988lifeline.org.

An important aspect to consider when dealing with stress is how it impacts the brain. Studies have shown that chronic stress can actually cause long-term changes in the brain, playing a role in mental health concerns and mood disorders. Stress at any age can affect the brain due to prolonged exposure to hormones like cortisol, norepinephrine, and adrenaline. Aspects like memory and focus can be negatively impacted by consistent stress, putting us at higher risk for dementia and Alzheimer’s. These possible outcomes are reason enough to learn and incorporate stress management methods in our daily lives, throughout the holiday season and beyond.


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