Denise McVey knows holiday stress all too well. To be sure, she loves the
holidays: going caroling, shopping, buying cards, enjoying the first snow, and,
most of all, loving the look of delight on her toddler’s face on Christmas
morning. But as the days until the holidays dwindle and the lines at the mall
get longer, McVey is so beset by season-induced stress that, when the New Year
rolls around, she’s spent. “Colds, flu, you name it, every year I get it; I’ve
had shingles eight times,” says the 40-year-old owner of a creative agency in
Why do many people feel so much more stress at this time of year? We tend to
blame worsening traffic, crowded malls, and incessant commercials pushing
holiday consumption, but a key culprit is our own memories, according to Ronald
Nathan, PhD, clinical professor at Albany Medical College in New York. “When we
think about the holidays, we dwell on the past and what went wrong, or we
romanticize it and make it impossible to re-create,” he says.
Trying to minimize the stress in your life? These tips can help. See how many you can check off in the next 30 days on your way to a less-stressed life.
Set priorities. Focus on what’s important. Let the other stuff go.
Identify tasks that you can share or delegate, then ask for help.
Get organized. Disorder can make things confusing and hard to remember.
Set short-term goals you can reach. Reward yourself for meeting them!
Say no -- gracefully -- to taking on more...
He counsels people to carefully examine their thoughts and expectations, and
not drive themselves crazy finding “the perfect gift” or planning “the perfect
party.” “Instead,” he says, “lower your expectations, and overestimate --
rather than underestimate -- your time.”
Stress and the immune system
Easing up on yourself over the holidays is important because the connection
between stress and illness is real, says Simon A. Rego, PsyD, an assistant
professor of psychiatry and behavioral sciences at Albert Einstein College of
Medicine and associate director of psychology training at Montefiore Medical
Center in Bronx, N.Y.
“The controversy that stress causes disease is pretty much over. We’re now
teasing out how stress does it,” he says. In fact, a new study explains how
stress may weaken the immune system. Each cell contains a tiny “clock” called a
telomere, which shortens each time the cell divides. To counter this effect,
the body also produces an enzyme, telomerase, which protects the cell and
prevents further shortening by adding more DNA to the end of the telomere.
So far, so good -- but under stress, the body pumps out cortisol, a hormone
that suppresses this protective enzyme. The study found that people under
chronic stress have shorter telomeres, which, researchers say, means they are
more vulnerable to a host of ailments.
Health effects of stress
How to reduce the wear, tear, and misery that holiday stress can inflict?
When your holiday to-do list stretches longer than Santa Claus’s beard,
eliminate whatever is unnecessary. Doing so may reduce your risk of:
-Heart disease, including heart attacks
-Skin conditions, including psoriasis and shingles
-Digestive disorder flare-ups, such as symptoms of irritable bowel syndrome,
ulcerative colitis, and Crohn’s disease
-Immune disorders, including flare-ups of multiple sclerosis and lupus
-Anxiety, depression, and insomnia
-Worsening pain, if you already have a pain disorder such as arthritis, back
pain, and muscle spasms
As for McVey, she’s paring down her holiday expectations. “I’m planning to
take a day off, head into Manhattan, and enjoy the Christmas
Simon A. Rego, PsD, an assistant professor of Psychiatry & Behavioral
Sciences and the Albert Einstein College of Medicine ; associate director
of psychology training at Montefiore Medical Center, Bronx, NY.
Ronald Nathan, clinical professor, Albany Medical College, Albany,
World Heart Federation: Stress and cardiovascular disease, May, 2007,
Psychological factors and CVD.
Kranz, David S., et al., Annual Review of Psychology, Vol. 53; February 2002,
Katz, J., et al., Journal of Pain, Vol. 6, No. 12, December, 2005, pp.
Gareau, MG, et al., Current Molecular Medicine, Vol. 8, No. 4, June, 2008, pp.
Gold, SM, Heesen, C, Neuroimmunomodulation, Vol. 13, No. 5-6, Epub, Aug. 6,
2007, pp. 318-26.
Birmingham, DJ, et al., Arthritis & Rheumatism, Vol. 10, No. 54,
October, 2006, pp. 3291-9.
Cutolo, M, Straub, RH, Neuroimmunomodulation, Vol. 13, No. 5-6, Epub, Aug. 6,
2007, pp. 277-82.
Choi, J., et al., Brain, Behavior, and Immunity, May, 2008, No. 4, pp.
600-5. Epub, Jan. 25, 2008.