Rest and Relaxation Help Improve Health and Well-Being

WASHINGTON — As we head into the final push of 2023, you may be feeling more stressed than ever. With work deadlines, holiday pressure and a new year looming, it may seem hard to settle down and rest. When you’re constantly hustling, it may feel like stress increases productivity.

While that may sometimes be true, chronic stress can take its toll on your physical and mental health. As things wind down, here’s why and how you should take a much-needed break.

How Stress Impacts Your Health

When you experience acute stress, your body elicits a physiological response. Here’s how it works: the hypothalamus in your brain excites, activating your nervous system and adrenal glands. They send adrenaline and cortisol (the stress hormone) throughout your body. You enter a “fight or flight” state and your body reacts as if you are in danger.

Cortisol increases glucose (sugar) in your blood. It slows down your immune and digestive systems. As your sense of fear and heart rate increase, your mood and motivation decrease. 

Acute stress arises from challenging situations. It may pass once resolved and your physiological functions should return to normal. When you don’t cope with acute stress, your body stays in this heightened state — cortisol and adrenaline flow, harming your immune, metabolic and digestive systems. Acute stress can pile on and become chronic stress.

Research shows that chronic stress increases inflammation in your body, leading to multiple health problems. Chronic inflammation has been linked with cardiovascular disease, type 2 diabetes, autoimmune disorders and mental health disorders.

De-Stressing During the Holidays

Here are some generally recommended ways to relieve stress, according to the CDC:

• Get at least seven hours of sleep per night.
• Eat a healthy, balanced diet.
• Engage in regular physical activity.
• Avoid smoking and limit alcohol.
• Meditate, breathe and stretch.
• Connect with loved ones or your community.

The holiday season can get busy and provide its own stressors, making it challenging to keep up with your healthy coping mechanisms. Here are a few tips for coping with stress over the holidays.

• Balance Holiday Eating: It’s a great time to indulge in sweet treats and heavy meals. Instead of worrying about avoiding certain foods, find some balance over the day or week by adding plenty of vegetables, fruits, lean proteins and healthy fats. 
• Balance Holiday Drinking: Alcohol can increase stress. Drinking in moderation, having a glass of water with each alcoholic beverage, or trying out some healthy mocktails can help you balance it.
• Connect With Friends: Spending time with family over the holidays can increase stress for some people. Take the time to connect with other people in your support system, even if it’s a quick phone call, video call or text exchange.
• Volunteer: There are many opportunities to volunteer during the holidays. Giving back to your community and helping others can provide a healthy distraction and reduce stress.
• Seek Professional Help: The holidays can be a tough emotional time, especially for people with mental health conditions. Seeking support from a mental health professional can help. The Substance Abuse and Mental Health Services Administration also has an emergency hotline. If you or someone you know is in an emotional crisis, call 988 for immediate support.

What Is Active Rest?

When you think of rest and relaxation, you may think of lying around and watching TV — especially during the last weeks of the year. Literally resting, especially sleeping, is part of it. But engaging in “active rest” can also help.

Active rest refers to doing some light activities while relaxing and de-stressing. Light exercise keeps your blood flowing and can boost your mood. Here are a few ideas.

• Take a Walk: Bundle up and take a leisurely walk. You don’t need to focus on your heart rate or mileage; just take an unstructured wander to move your body and get some fresh air. Spending time in nature also has mental health benefits.
• Try Yoga and Meditation: A low-stress yoga class allows you to stretch, breathe and hone in on your mind-body connection. Mindfulness, meditation, and breathwork are helpful ways to reduce stress.
• Engage in Creative Activity: Creative pursuits are a healthy way to stimulate other areas of your brain and cope with emotions. Writing, drawing, painting, playing music or singing can all help you reduce stress. You don’t have to be “good” at these things — simply doing it is the goal.

Take a Break

Piling on stress all year can take a toll on your physical health. Keeping your stress hormones elevated creates inflammation that leads to health conditions. If you have time off work during the holidays, give yourself time to de-stress — your body needs it. Light exercise, balancing healthy foods with festive meals, connecting with a friend and trying out a creative project are all great ways of coping with stress. It only takes a few minutes a day and it adds up.

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