# 5 Tips for Recognizing and Handling Holiday Stressors
The holiday season is undeniably filled with excitement and joy, but it can also be one of the most stressful times of the year. With increased travel, complex family dynamics, an abundance of tempting foods, looming work deadlines, seasonal illnesses, and more social gatherings than usual, it's no surprise that many of us start to feel anxious and overwhelmed. During these times of heightened stress, it’s important to cut yourself some slack (for not being able to stick to your usual schedule, skipping workouts, or cooking every meal at home, etc.). It’s equally crucial to anticipate these challenges and have a backup plan to support you, too. While the stress of the holiday season is inevitable, adrenal fatigue, excessive weight gain, and complete burnout don’t have to be.
So, how does stress affect the body? Let’s start with the basics: cortisol is a natural stress hormone produced by both men and women in their adrenal glands, released into the bloodstream in response to stress. It often gets a bad reputation due to the cascade of symptoms it can cause when present in excess, but it also plays an essential role in regulating metabolism, blood glucose levels, blood pressure, influencing memory formation, and giving us the energy to wake up in the morning. Occasional stress is perfectly normal, but it becomes problematic when your adrenal glands are constantly on high alert due to chronic stress, leading to cortisol becoming a catalyst for adrenal dysfunction. When cortisol levels are out of balance, you may experience symptoms such as increased anxiety, weakened immunity, irregular or missed periods, acne, decreased libido, poor energy, belly fat, and weight gain.
In the past, our ancestors’ “fight or flight†response would activate in times of extreme stress, like being chased by a predator or experiencing famine. However, our bodies weren't meant to live in a constant state of stress. Even though we've moved beyond the hunter-gatherer era, we still face modern-day “bears,†such as sleep deprivation, demanding bosses, social media pressures, long working hours, financial burdens, technology addiction, poor nutrition, excess caffeine, and over-exercising—just to name a few. These ongoing stressors can trigger the same extreme stress response, leading to an unbalanced body.
In addition to the symptoms mentioned above, elevated cortisol levels can also trigger cravings for quick energy sources, such as simple carbohydrates (like bread, pasta, baked goods, chips, and candy). These simple carbohydrates, when consumed, are rapidly broken down and metabolized in the bloodstream. Occasional simple carbs or those consumed as part of a balanced diet are fine and won’t harm the body. However, repeated overconsumption can lead to persistently high glucose levels, which may eventually result in insulin resistance, polycystic ovary syndrome (PCOS), and diabetes.
The goal here isn’t to eliminate all stressors. Instead, it’s about becoming more aware of the various forms stress can take and recognizing their potential to quickly dominate your life without you even realizing it. Once you’re aware, you can take steps to reduce the load—even during stressful or busy periods!
## Some Common Stressors
- Work deadlines, demanding bosses, long hours
- Financial pressures, career stress
- Relationship issues, arguments, breakups
- Moving to a new house or city
- Threats, like robberies or accidents
- Traumatic experiences, like losing a loved one or witnessing an accident
- Illnesses, injuries, and diseases
## Some Less Obvious Stressors
- Overeating or poor nutrition
- Undereating or lack of proper nutrition
- Overexercising (too much cardio or high-intensity training)
- Excessive caffeine and alcohol intake
- Environmental and household toxins (car exhaust, skincare products, cleaning agents, plastics, prescription drugs, pesticides, genetically modified foods, etc.)
Now that you’re aware of both common and less obvious stressors, ask yourself: *“How many of these are currently present in my life?â€* Then, ask: *“What can I do to better manage my stress?â€*
Here are some strategies that have worked well for Metabolic Research Center clients:
### 1. Practice Mindfulness
Rather than viewing the holiday season as a free pass for overeating and inconsistent habits, consider ways to be more mindful about your choices. For instance, before going for seconds of dessert, give your body 20 minutes to fully digest the first portion. In the meantime, drink water and engage in conversation or connection with others. You’ll likely find that you don’t even want or need the extra slice. Similarly, slow down and alternate alcoholic drinks with glasses of water. This will not only keep you hydrated but will prevent you from consuming more alcohol than intended. Reflect on other ways you can practice mindfulness and commit them to paper as promises to your present and future self.
### 2. Avoid Naked Carbs
Eating carbs alone, especially processed ones, can cause blood sugar spikes and crashes, leaving you hungry soon after and prompting further cravings for more carbs, sugar, or caffeine. Over time, this cycle can lead to insulin resistance, hormonal imbalances, and weight gain. To counteract this potentially harmful pattern, pair your carbs with protein and healthy fats. For example, instead of having just mashed potatoes, focus on a protein source as the main dish, along with plenty of vegetables drizzled with olive oil, and a smaller portion of mashed potatoes. When you deviate from your regular eating plan, this small adjustment can make a big difference in your mood, brain function, and weight management!
### 3. Always Have Essentials on Hand
Think about and create a list of the things that help you feel your best when you’re in a solid routine. Maybe it’s eating lots of greens, drinking 64 ounces of water daily, prioritizing protein, or getting 7-8 hours of sleep. If you know you’ll be out of your routine, plan ahead and ensure you have support available. Consider packing MRC protein drink packets (they’re portable and come in liquid or concentrate forms), keeping a reusable water bottle handy, adding a greens powder like MRC’s Super Fruit & Vegetable Drink Mix to your water, bringing a sleep mask, downloading guided sleep meditations on your phone, and packing supplements like magnesium and melatonin for relaxation and sleep, Vitamin D3 for immunity, a multivitamin to cover all bases, and digestive enzymes to help break down heavier meals. Your MRC consultant can guide you in finding supplements tailored to your lifestyle and goals.
### 4. Get Daily Movement
Even a short burst of physical activity—five to ten minutes after a meal—can help stabilize blood sugar levels and improve the body’s ability to use carbs and sugars for energy. Look for creative ways to incorporate movement into your day without feeling restricted. Movement doesn’t have to be formal or conventional. Ideas include packing resistance bands for a quick 15-20-minute workout, walking to the grocery store or post office, parking farther away, encouraging family and friends to walk together, or dancing to your favorite playlist. The more movement you can integrate, the better you’ll be able to manage stress, cortisol levels, and your weight.
### 5. Keep Stress-Busting Tools Close
There are numerous ways to manage and mitigate the effects of stress. Here are some of our favorite tools to keep at the ready:
- Download a collection of guided meditations
- Listen to calming music or binaural beats to shift from “fight or flight†mode to “rest and digestâ€
- Take a walk in nature while leaving your phone behind to fully immerse yourself in the environment
- Breathwork is an excellent way to lower anxiety and promote deeper sleep—there are many mindful breathing resources available
- Use calming essential oils like lavender
- Spend time outdoors and move your body
- Log out of social media, put away your phone, and focus on connecting with loved ones
- Carry healthy snacks like nuts, grass-fed jerky, and protein bars to boost your mood, energy, and sense of calm
What else would you add to the list? By incorporating some of these tools and tactics into your holiday plans, you’ll not only feel more balanced and in control but will also make steady progress toward your goals year-round, rather than waiting until the new year. Finally, reach out to us for more support in sticking to your health and weight loss goals, and let’s create a plan to get you back on track. Click here to connect with an MRC team near you and get started with a coach today!
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