The 12 health
risks of Christmas (with coping strategies)
So, let’s be honest about how easy it is to get wigged out this time of year. Here are some of the common holiday pitfalls, mental and physical, which many of us encounter in some shape or form. And, so as not to be too Grinchy about it, there’s also a bit on how to avoid them – or at least, manage them more effectively when they come your way.
1. Overeating
This is the queen mother of the bad holiday
habits. Most of us pack on a few pounds in the Halloween-to-Christmas stretch,
but it doesn’t have to be that way, even at food-centric holiday gatherings. David
DiSalvo, who wrote Brain Changer, says that there’s one trick
researchers discovered in a 2010 study that can help people avoid holiday bingeing
– and it’s simply to visualize the bingeing before you do it. “When you see
something you’d like to gorge on but know you shouldn't (let’s say a big bowl
of M&Ms),” says DiSalvo, “try visualizing yourself eating the M&Ms – as
many as you care to shovel into your mouth, being careful not to spare any
details about how incredible they taste. The research predicts that afterwards
you’ll eat less of the candies than you would have if you’d given in to your
original desire to gorge without playing the mind trick.” It sounds
counterintuitive, but giving your brain that imaginary taste of the hedonism it
so desires can actually fulfill the craving. So give it a try, and see if it
does the trick.
2. Holiday Depression
With all the pressure to be happy this time of
year, it’s not hard to be depressed. This is especially true if you don’t have
exciting plans, or any plans. On the other end of the spectrum, having too much
to do can also be mentally depleting. Psychologist Suzanne Roff-Wexler, PhD,
says that though it can be tough to tease apart all your feelings at this time
of year, the holidays – with all their demands and stressors – are classic triggers
for anxiety and low mood. “The holiday period can be stressful…. Parties, gift
giving, food and alcohol intake, time demands and deadlines add to the stress.
In addition to stress, some begin to feel a sense of sadness and loss –
psychologists think of this as ‘holiday blues,’ which is time-limited and not
in itself clinical depression. As the holidays end, the blues typically
recede.”
She adds that if the sadness sticks around for
weeks or months after the holidays end, it could be actual depression, which
needs treatment. But if it’s just depression about the fact that the holidays,
well, exist, then the solution is pretty simple: Just power through them. Being
social as much or as little as you want to, taking time for
yourself to recoup and re-center, and practicing a little gratitude about the
good things in your life (even if it’s just that the holidays will be over
soon) are all powerful methods for coping. Roff-Wexler says that all the
holiday hoopla “can take a toll on your mind and body…So don't isolate. Seek
connection and support.” Most of all, take heart: They’ll be over soon.
3. Overspending and Debt
Advertisers take no prisoners when it comes to
pushing the holidays on us these days, which can make it easy to get sucked in
to overspending. Though it’s great to be generous with your loved ones, if
you’re able, a lot of us just do too much. Period. Going into a lot of debt for
the holidays is not a good idea, since you’ll pay the price,
literally, for months or years to come. Only get gifts for those in your
immediate circle of friends and family, and cards for the outer circle. And
try, if you can, to pay for most things outright, rather than with credit
cards. It may not be completely possible to avoid debt, but a little is better
than a lot.
4. New Year’s Eve Dread
An especially grating reality of the season is
that the New Year is lurking just around the corner. Although this can be a
nice time of the year to start over for some people, others just feel a sense
of doom, whether it’s about New Year’s Eve, having to hear Auld Lang Syne, or
the New Year itself. There’s lots of research suggesting that most people fail their New Year’s resolutions by about
week two, and this just gets things off to a bad start. But if you’re a secret
New Year’s hater, take heart: There are many of us out there, and there are
some simple solutions to avoid the New Year’s stress.
One way is simply not to make any resolutions
in the first place. There’s no reason to start a new lifestyle habit or kick an
old one on January 1st. Do it when you’re good and ready.
And if you are going to make changes, think
deeply about why you’re doing it. If you’re just saying you want to lose weight
because you know you “should,” go a little further into your motivations. Are
you doing it for your kids? Maybe it’s because you want to be able to get down
and play with them better, or be around for them longer. Writing out the things
that are really driving you can help you remember (especially during times of
weakness) why you’re making changes in the first place.
Taking baby steps – really small and regimented
ones – is another trick for making changes actually happen. Marian Margulies,
PhD, a child and adult psychologist in Manhattan, says make specific, small
steps, rather than sweeping, general statements. “Rather than say you will
lose weight, you might say, ‘I will join a gym this week.’ Next week, ‘I
will go at least one time,’ and then twice the week after. A loftier goal
to aspire to can be going two to three times a week to the gym.” But that can
come later – first break down your goal, and create manageable, teeny steps to
get it going.
5. Kids Will Drive You Crazy
A major problem with the holidays is the kid
pressure. “Parents often complain to me that their kids demand the latest hot
item,” says Margulies. “with the rationale, ‘all my friends got it!’” But
she says do not fall into the “but he’s getting it!” trap. And
stay strong. “Much as they won’t admit it, children appreciate gifts of time
and thoughtful presents and the price tag does not have to factor in here. If
your child longs for a gift that is beyond your budget, you might say, ‘this is
what I can do’…. Meaningful gifts might include taking your child to a special
show followed by dinner at their favorite restaurant. A gift packed with
meaning and special thought goes a longer way than spending excessively on
items popular this time of year.”
Stress to your kids the real things – the value
of family time, gratitude, and helping others who may not have as much. Of
course, they may not like you at the time (they may actually hate you a
little), but in the long-run, they’ll be the better for it.
6. The Holiday “Attitude”
People who go holiday-crazy can feel a kind of
anticlimax or emotional emptiness during or after. “Advertisers
show us a Christmas season full of romance, extravagant wealth, wholesome
family cohesiveness, and major celebrations with friends that can cause you to
feel inferior by not living up to a hyped image,” says Roff-Wexler. But if
you’re not feeling everything you think you “should,” don’t overdo it by faking
it. “One danger is in trying to overcompensate with an attitude of entitlement
that's obnoxious! The media's image of the holidays can also underscore
feelings of loneliness and low self-esteem.” Remembering what the holidays are
actually about – family, love, togetherness, re-centering (and other things,
depending on your religion) – is important in making through the season in one
piece.
7. Household Accidents and ER Visits
The guy dangling by his foot by the Christmas
lights he’s trying to hang on the roof is a classic holiday image. And it’s
actually not so farfetched: Household accidents increase quite a lot around the
holidays, as do ER visits. The CPSC.gov estimates 15,000 holiday-related accidents,
with at least 12,000 ER trips. So be careful, and take care of yourself and
your kids, so you don’t end up spending the holidays at the hospital.
8. An Eggnog to Take the Edge Off?
Drinking too much is pretty common around the
holidays, whether it’s to celebrate the festivities or take the edge off
schmoozing with colleagues or family members you’d rather not be spending your
free time with. Constance Scharff, PhD, Senior Addiction Research Fellow and
Director of Addiction Research for Cliffside Malibu, points out that at
this time of year, “it’s not just those with drinking problems who overindulge.
Those who do not often drink can find themselves having a little too much at
parties, when they’re having fun or when they are under stress. A good rule of
thumb is not to drink alcoholic beverages at all at a work gathering. That is
not the place to tie one on.”
She says that a good rule of thumb is to limit
yourself to two drinks total, and no more than one an hour, at social functions.
9. The Holiday Office Party Minefield
Another classic and oft-dreaded event is the
Holiday Office Party, which is even riskier if it offers endless free drinks.
Roff-Wexler points out that ending up in bed with your colleague is no way to
end the year. “Holiday office parties can be dangerous when potentially
decreased inhibition leads to detrimental personal and/or professional
consequences such as inappropriate workplace affairs, bullying, or
competition. You can also damage your reputation with a drunken ego.” Use
the two-drink rule to get through this one, or even better to ensure your
reputation – don’t drink at all.
10. Family Stress
If you have a great, supportive, sane family,
by all means skip ahead. For many people, spending time with the family or
extended family is a mixed blessing, or just incredibly painful. Getting
quizzed by Aunt Mildred about your relationship status, your job, or your
irritable bowel syndrome are just some of the reasons we hate holiday
gatherings. Drinking to get through these get-togethers is not the best way
(refer to #8). If you’re in the “I can’t stand my family” boat, making an
appearance for a little bit, making the rounds, and then politely skipping out,
saying you have another commitment to get to, is a better (and mentally
healthier) way to get through it.
11. Unrealistic Expectations
And on the flipside, let’s be honest, the
holidays don’t make everything better like they do in the
movies. “We like to think that this year is going to be different,” says Scharff,
“that the uncle who is an alcoholic will somehow not be inebriated at Christmas
dinner, or the work holiday party that is always stressful and awkward will
somehow magically change.” But things don’t usually work out like they do
in A Christmas Carol, and acknowledging that reality is much
healthier than hoping for a scenario that is probably not going to happen.
“People and situations are what they are – and we need to recognize that going
into the season,” says Scharff. “If we adjust our expectations, we’ll have a
better time enjoying the gifts of the season.”
12. Being A Mall Santa
Tens of thousands of kids sit on Santa’s lap
every year in the mall or department store. Some people wondered whether
mall Santas might pose any health risks. While there’s no hard science on the
subject (that I’ve found anyway), considering how many children he comes into
contact with every day, it’s certainly plausible. Among the possibilities, Mall
Santa could be a carrier for viruses (the common cold, flu, and stomach flu),
bacteria (staph), and larger creepy-crawlies that it’s better not to even think
about.
Aside from the organisms your kid might be
contracting, the experience of waiting in the mile-long Santa line is enough to
stress out any sane adult. But just as with any other item in the Holiday
Unhappiness arena, just breathe through it, and accept it for what it is. Don’t
hope for too much, but don’t freak yourself out preparing for the worst. And
keep in mind the most comforting advice of all: It’ll all be over soon.
How to not let the holiday season bring you to a stand still
Who doesn’t love Christmas? Well
Okay there’s a few grumpy Scrooge’s out there would claim not to, but many need
no encouraging come the 1st of December to start popping on the Christmas songs
and popping open the bubbles and mince pies.
December is the month when our
to-do lists can run away with us; battling through the shops in the search for
presents, work projects that need completing before the winter break, kids
Nativities/carol performances/craft projects, Christmas parties laden with
booze and rich food, family commitments…it’s no wonder that so many of us fall
ill come the holidays when we eventually stop!
In TCM (Traditional Chinese
Medicine) winter is considered the most Yin like period of the year and
corresponds with the element of Water in the Wu Xing, the
Chinese 5 elemental wheel. Yin embodies the qualities of calm, stillness, dark,
cold and the hidden; unlike its extroverted Yang counterpart of Summer and its
element of Fire. And whilst there is always a white dot of Yang light within
the black swirl of Yin; like the bright lights and cheer of the Christmas
celebrations that break up the long cold December nights, it’s important that
we also remember to nourish our Yin like qualities in order to maintain balance
at this time of year.
The Water element is associated
with the meridians of the Kidneys (Yin organ, or Zang) and its paired organ of
the Urinary Bladder (Yang organ, or Fu). Meridians can be viewed as neural
highways of moisture rich connective tissue which stem throughout our whole
body, and through which energy (QI) flows. The Kidneys in TCM are said to be
the storehouse of our essence/ vitality (Jing), which can get depleted when we
push ourselves too hard or beyond our limits both mentally and physically, a
trait which we’re all prone to at this time of year. Blockages and stagnations
along these meridians can manifest physically as stiff, tight and achy joints
and bones, as it is these areas which are lubricated and nourished by the Water
element. Emotionally anxiety or fear may arise in place of the balanced
characteristics of this element of courage, resourcefulness and will.
Chinese Medicine believes that
winter is the most important time to nourish the Kidneys. This can be helped by
cooking foods for longer times and at lower temperatures with less water. Foods
which are said to support the Kidneys are anything that are grounding, black,
bitter and salty: black bean, Kidney bean, watercress, celery, soya, dried
ginger, eggs, seaweed, walnuts, quinoa and bone marrow are a few examples of
such foods. Warm hearty soups, spiced vegetable chili, oriental broths and
hearty casseroles made from your butcher’s best bone marrows are the perfect
food to eat between festive parties when your body feels like it needs some rebalancing.
More than ever at this time of
the year, it is important that we allow ourselves time to pause, reflect and
let go of those things which no longer serve us anymore. It is in the darkness
of winter that we are presented the opportunity to turn into ourselves to
explore the mysterious and murky waters of our deepest selves. It is here in
this bleak winter landscape that we let go of things which need to die, resting
our fields and ridding them of toxic roots in order that new life can flourish
there come the spring. It is said in TCM that Water nourishes Wood, the element
associated with Spring, so by adopting the yielding and flexible attributes of
Water we can set ourselves off down a flowing winter river that will come to
pass fields blossoming with seeds of new opportunity come the Spring. In our
Western culture, in the form of New Year’s resolutions, we too recognize the
importance of this death and rebirth cycle, by letting go of old habits at
the closing of the year.
The direction governed by winter
and the Water element is North. Just as the mythical star of Bethlehem guided
the 3 Kings on their journey through the night, so too the North Star shines in
our dense winter skies, a beacon in the dark like the Christmas tree lights
that glimmer from the windows of our winter houses. So let there be much light
cheer and goodwill to all men this Christmas and festive fun had by all! But
don’t forget to take some time out to nurture yourself as well as just others
and to allow the natural rhythm of the season and its Yin like qualities space
to be, in order that they don’t engulf you when you eventually pause for your
holidays.
Sources:
Alice Walton. Forbes. "12 Dangers of Christmas and How to Cope with Them".
Oceanflow fitness. "Christmas Season Self Care".
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