Healthy Swaps and Actions to Combat Holiday Stress

Although the holiday season 🎄 is one of the most wonderful times of the year, it can also be one of the most STRESSFUL because most families are busier than normal, consumed by crazy schedules, shopping, to-do lists, and parties that may involve seeing people you’re not particularly fond of.

The result is often increased anxiety, stress, and exhaustion 😫, which takes a toll on your most important organ system in the body: your NERVOUS SYSTEM.

Your brain and spinal cord regulate and monitor the function of all your other organs, glands, tissues, and muscles, and also determine how well you can adapt to stress and your environment.

Taking care of your nervous system by limiting stress (physical, emotional, and chemical) will help you stay sane and healthy over the holidays so you can feel your best and be fully present to celebrate the reason for the season with loved ones.

Keep reading to learn the most common holiday nervous system destroyers and what you can do to COMBAT those stressors today!

Are you doing (or thinking about) any of the following that damage the health and function of your nervous system?

A weakened, dysfunctional nervous system leads to a host of problems in other areas of your physical, mental, and behavioral health, so you want to be extra vigilant, especially this time of year, to BE CAREFUL about limiting the types of stress that cause subluxation (nerve interference) in your nervous system.

Here’s a breakdown of the 3 types of stress leading to subluxation so you can make health-promoting choices that reduce exposure and combat those stressors.

Emotional Stress: Emotional Stress has the BIGGEST impact on the health of your nervous system as it activates the sympathetic (fight or flight side) of your nervous system. When your body is stuck in "fight or flight" mode it can lead to dysfunction in other areas of your body including your sleep, blood pressure, mood, hormones, digestion, energy, and more.

Common Holiday Emotional Stressors:

• Buying gifts for everyone on your list

• Finances to pay for all the gifts

• Crazy busy schedules

• The desire to have everything be perfect or "just so"

• Family or office parties with people you don't care for

• Decisions of what to cook, bake, or wear for gatherings

• People pleasing

Chemical Stress: Unfortunately it's true - most sweet treats, packaged goods, and holiday smelling candles and soaps are not good for your nervous system health. The ingredients in those "fake foods", lotions, and home scents release toxins that build up in your body and damage the function of your neural pathways, immune system and cells.

Common Holiday Chemical Stressors:

• Artificial food coloring (Red 40, Blue 5, Yellow 5, and Yellow 6) (source)

• High fructose corn syrup

• Sugar (learn more about how sugar affects the brain and body here)

• Highly processed seeds oils (canola, vegetable, safflower, grapeseed, sunflower)

• Chemical preservatives

• "Fragrance" - chemicals found in perfumes, candles, and personal care products to give them a certain scent.

• Parabens

• Phthalates

• Sodium Lauryl Sulfate (SLS)

Physical Stress: When it comes to the health of your nervous system, a LACK of physical movement, fresh air, and direct sunlight is often the biggest culprit during the winter months - especially here in MN. Our genes expect us to move for optimal health and happiness, so when we spend too many hours sitting, starting at a screen, and remain indoors where air quality is poor our nervous system suffers, which means our ability to heal and adapt to stress declines as well.

Common Holiday Physical Stressors:

• Lack of movement/Sitting most of the day

• Colder weather

• Lack of sunshine

• Less fresh air

• Not getting enough sleep

Healthy Swaps and Actions to Combat Holiday Stress

Try these tips and tricks to keep your nervous system working at it’s peak so you can stay happy and healthy through the holidays.

Managing Emotional Stress: A month of extra activities, decorating, shopping and the like lends itself to more sympathetic “fight or flight” stress in your nervous nervous system which drains your battery charge and makes you feel more worn down and irritable than normal.

To counter the effects of chronic emotional stress you want to do things that activate the PARASYMPATHETIC “rest, digest, and heal” side of your nervous system. Doing so will shift your nervous system into a more calm and balanced state so you can adapt easier to stress and prevent snapping at your kids.

Activities to activate your parasympathetic nervous system:

• Chiropractic adjustments

• Being in nature

• Leisurely walks outside

• Deep breathing

• Connect with a loved one through gentle touch like hugging or cuddling

• Listen to calming music

• Meditate or pray

• Massage and acupressure

• Humming or singing

• Keep a gratitude journal

• Yoga

• Restorative hobbies that bring you peace and joy

Managing Chemical stress: This is one of the easiest types of stress to reduce because you have control over what you purchase to eat and clean with. Sure, it takes a little more time and effort to meal plan and cook dinner than eat out or buy premade meals, but doing will reap HUGE benefits for your energy, mood, sleep, and cellular health, not to mention the prevention of sickness and disease that toxic ingredients contribute to.

Links for Healthier Swaps and Brands:

• Healthy swaps for sugar, highly refined oils, and artificial sweeteners

• Safe cleaning products and resources

• Better makeup and beauty brands: Crunchi, Beauty Counter, Primally Pure

• 5 healthier alternatives for conventional scented candles

• How to read food labels to know what to avoid and buy in the grocery store

• See if the personal care and cleaning products in your home are safe

Managing Physical Stress: As tempting as it may be to stay inside all winter long in the comforts of your home, that’s not ideal for your health. Your nervous system and body thrive off DAILY fresh air, direct sunlight, and movement. Without those key ingredients it’s difficult to be your best self during the winter. So rather than sit at your desk or couch all day, make a point to implement the following rhythms into your daily and weekly routine. You’ll feel so much better when you do!

Activities to Reduce Physical Stress:

• Go for a 20 minute walk outside each day (yes, even when it’s freezing outside). Put on snow gear and let your lungs breath in that wonderful fresh air!

• Aim for 10,000 steps daily. Find places to walk inside like the mall, a sports arena, or indoor dome. Purchase a used treadmill and talk on the phone, read, or watch TV while walking (it makes the time go by quickly).

• Play outside with your kids: Go sledding, ice skating, build a snow fort or have a snow ball fight. You’ll build memories, connection, and your health at the same time!

• Get active inside your home. Buy a membership to an online gym with classes, use a stationary bike, or lift weights. Set a regular time and JUST DO IT! Check out the incredible benefits that exercise has for your mind, body, and soul.

• Get 7 - 8 hours of sleep each night. Click here for sleep tips to help you wake you feeling well-rested.