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7 Ways to Reduce Holiday Stress and Make the Seasons More Joyful
For many people, the holiday season represents a joyful time of the year. But for others, it’s a period of added stress that can result in exhaustion, weight gain, mounting debt, and…relatives. Seems like every family has at least one relative who creates drama during the holidays. Think about the “crazy maker” at your family gatherings and see if they’re among this cast of characters: Uncle Jim is intoxicated by 4 pm. He has brutally honest conversations with anyone he can corner. He excels at sticking his nose where it doesn’t belong and instigating arguments. Then there’s Cousin Lucy. She still holds a grudge over the rude comment Uncle Jim made to her last year. Of course, she’s “confidentially” shared this story with every member of the family. And what about Grandpa Joe? He sits in the corner of the living room and watches TV all day. Even though he refuses to participate in family games or activities, he complains about being bored all the time. So, how can you handle someone who thrives on making everyone else around them miserable? If someone in your family loves to stir the pot during family gatherings, here are some practical steps you can take to reduce holiday stress. 7 Practical Ways to Prevent a Crazy Maker from Ruining Your Holiday 1. Show Kindness When greeting your quarrelsome relative, find something nice to say about them. Complimenting them on their outfit, hairstyle, or other accessory may help improve their disposition. This preemptive gesture of goodwill may help to set a positive tone for the family gathering and help prevent holiday stress. Kind words can create a positive feedback loop – the person giving the compliment often ends up feeling just as uplifted as the receiver of the compliment. As difficult as it may be at first, get in the habit of complimenting your disagreeable relative. Who knows, you may be able to find common ground with them, which can be a win for everyone in the family. 2. Get Moving If you need a break from a movie marathon or if you just want to work off that extra slice of turkey or ham, get the family outside for some fresh air and exercise. Engage in a brain-safe activity or take a long walk. Walking can help you clear your mind, decrease anxious thoughts, improve your mood,¹ and burn some calories all at the same time. Physical exercise boosts blood flow to the brain. When everyone in the family is thinking clearly, better decisions and behaviors should follow. It’s always better to stimulate the brain with physical activity than family drama. 3. Avoid Alcohol Many people think serving alcohol at a holiday gathering will help settle everyone down, but it actually can act like rocket fuel for impulsivity and family conflict (especially when consumed by the Uncle Jim’s of the world). Alcohol stimulates your appetite, prolongs the time you sit during a meal and is associated with continued eating even when you feel full. Alcohol exerts substantial influence on the circulation in your pancreas, which increases the production of insulin.² This can lead to low blood sugar levels, which can negatively affect your decision-making. Instead of alcohol, serve a low-sugar, hot apple cider – it makes the house smell amazing and will warm cold hands after outdoor family fun. 4. Minimize Conflict Many people can function well with stress, but not well without it. Conflict-seeking behavior can be used as a form of self-medication to wake up the brain, and some people can get addicted to it. This can cause family friction and lead to even more holiday stress. Resist the urge to participate in discussions that can offend or create family strife. Always look for a way to redirect negative tirades or inappropriate conversations. If that doesn’t work, isolate the offending individual from the rest of the group to prevent them from ruining the holidays. 5. Eliminate Sugar There’s mounting evidence that sugar is toxic. Excessive sugar intake, which is linked to insulin imbalance, heart problems, and other organ issues, is responsible for 35 million deaths a year globally.³ If you find it difficult to resist holiday treats, be sure to steer clear of the dessert table (and make sure your troublemaking relative does the same). Sugar increases erratic brain cell firing and has been implicated in aggression. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and more bad decisions, like reaching for a sugary snack or soda. The best way to regulate your blood sugar is to eat a healthy snack every 3 to 4 hours. Natural snacks, like whole fruits, seeds, and nuts, are portable and are ideal for fending off hunger between meals. 6. Say Sorry Perhaps there’s something in our DNA that makes us want to be right all the time, but many people have a hard time saying sorry. Even if you feel like you’ve been wronged, say you’re sorry to your antagonizing relative. Offering an apology can help build a bridge in a relationship, and the other person might be grateful that you took the initiative in trying to resolve the disagreement. In the end, it’s far better to apologize than to cast blame and cause a meltdown at the dinner table. 7. Be Mindful In our “take care of number one” society, our focus tends to be on ourselves rather than on others. Try to be more mindful of those around you. If they have a need, try to meet it. Force yourself to stay attentive in every conversation. Be an active listener and make eye contact with the person talking to you. Chances are, they’ll appreciate you taking the time to really listen to them, which in turn will make you grateful for being able to participate in a meaningful conversation. Reduce Holiday Stress Implementing these proactive strategies can help safeguard you and your family from a crazy maker so that you can enjoy a fun-filled and stress-free holiday. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Mayo Clinic Staff. (2021, March 19). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 2. Steiner, J. L., Crowell, K. T., & Lang, C. H. (2015). Impact of alcohol on glycemic control and insulin action. Biomolecules, 5(4), 2223–2246. https://doi.org/10.3390/biom5042223 3. Arnone, D., Chabot, C., Heba, A.-C., Kökten, T., Caron, B., Hansmannel, F., Dreumont, N., Ananthakrishnan, A. N., Quilliot, D., & Peyrin-Biroulet, L. (2022). Sugars and gastrointestinal health. Clinical Gastroenterology and Hepatology, 20(9), 1912–1924.e7. https://doi.org/10.1016/j.cgh.2021.12.011
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Here Are Some of the Best Ways to Deal with Holiday Grief
If you’ve recently lost someone you love, the holidays can be particularly challenging as they tend to amplify grief. It’s important to acknowledge the complexity of emotions that can arise during this time, and be prepared to take extra measures to care for yourself. So, how does one best cope with grief during the holidays? Experts say that healthy grieving probably looks different for each individual. We process loss in various ways. Still, there are some general steps one can take to make the holiday less painful, more meaningful, and maybe even a new beginning of sorts. Here are some helpful tips for how to manage holiday grief. Holiday Grief: 8 Ways to Cope with the Loss of a Loved One 1. Be Willing to Feel Those who work in the field of grief recovery almost universally encourage grievers to feel the grief. That means not staying overly busy or checking out in numbing behaviors, but instead slowing down enough and allowing pockets of downtime where you can actually feel and begin to heal. A movie that lifts you up or makes you cry – or both – can help in this regard. This takes a conscious effort because no one likes to feel the deep emotional pain of real loss. The best way to deal with grief is to face it when it comes up and feel it fully. Often grief comes in waves that are intense, and then they pass with times in between of relief. It’s also okay to laugh and smile if you feel it, too! 2. Understand You Are Altered Grief affects your entire being – that means physiologically too. Studies show that grief is associated with: higher stress disrupted sleep compromised immune function a greater risk of heart health problems As a coping mechanism, your brain may attempt to dissociate itself from emotional pain, which can be experienced as brain fog. Additionally, emerging research from the University of Colorado indicates that our brains encode a bond with those we love, and when we experience loss, our brain actually has a period of readjustment where it rewires itself. Grief has altered you and you may be more limited in what you do this holiday season. Whatever plans you choose to make or not make should be informed with this understanding. 3. Turn Up the Self-Care Knowing that you’re altered and need to make space to feel, this is prime time for upping your self-care. You can start with the basic tenants of good health: ensure you’re eating brain healthy foods, getting plenty of rest, exercising regularly, and avoiding alcohol and refined sugars in excess. Do things that calm your nervous system: walk in nature, meditate, get massages, or take baths. Don’t put too much on your plate in terms of commitments. Self-care is priority number one! 4. Give Yourself Permission Not to Celebrate Some grief experts say that it can be helpful to give yourself permission to cancel the holidays altogether. Yes, you can take a year off. If you have children, you may want to keep some of your traditions going, but you can at least scale back on what you do. On the other hand, for some people, carrying on with the holidays, even if you’re just going through the motions, can be life-affirming and even grounding. Find what works for you. 5. Create Meaning and New Rituals Most mental health experts agree that creating a new ritual that acknowledges the loved one who’s gone is an important part of integrating the loss. Perhaps it’s as simple as giving to your loved one’s favorite charity. You might light a candle in their honor at a holiday dinner and ask all who are gathered to share a memory of them or make and serve their favorite dish. 6. Reach Out for Support Studies show that social support is critical for the bereaved. While some time alone is necessary and important for grieving, don’t spend too much time alone. Reach out to family and friends who are eager to support you. Being in the company of others can be very comforting during the holidays, especially if you’re grieving. If you’re really struggling, consider reaching out to a grief counselor, spiritual guide, therapist, or trusted friend. And don’t forget your four-legged friends. Spending time with your pets can be incredibly restorative and comforting for grievers – sometimes more than spending time with people! 7. Be Flexible Mental health professionals recommend being flexible in your planning. It takes mounds of pressure off. If you accept an invitation, let the host know you may just come for a brief amount of time. That way, you can leave if it’s too much. Give yourself permission to cancel. Put people on alert that you’re taking it one day at a time and ask if they can be flexible with you. 8. Be of Service It can be uplifting to volunteer and help others – and it provides a healthy and necessary distraction from grief. Consider logging some time at a church or local soup kitchen. Or keep it simple; if you see an elderly person that perhaps reminds you of a parent that has passed, do a good deed for them. Buy them a cup of coffee or give them a smile. You Are Resilient Though you may have low mood during this time, remember that people are highly resilient…and so are you. Grief can be instructive. The pain of loss fosters greater empathy for our fellows. It helps us to value the moment as we know that life is precious. While your grief may be acute this holiday season, know that the darkest days will pass, and you’re not alone. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Holiday Gift Guide: 18 Healthy and Heartfelt Gift Ideas
It’s the time of year when we purchase gifts for friends and loved ones. Perhaps you’re one of those uber-planners who finished your holiday shopping months ago. Or, maybe you have no idea what to get your co-workers, significant other, or that impossible-to-shop-for relative. Fear not! Here’s the ultimate list of handy, healthy, and heartfelt holiday items sure to appeal to everyone in your family. We scoured the internet (as well as our online store) to bring you the best of the best gift ideas. Happy, healthy gifting! (Healthy) Holiday Gift Guide For The Foodie We’ve cooked up some delectable gift options for your foodie friends and family. 1. Brain In Love Chocolate Packed with 9 grams of fiber, Brain In Love Chocolate bars are sugar-free, dairy-free, gluten-free, keto-friendly, and non-GMO. They’re the perfect treat for the foodie in your life (this is a seasonal product, so grab a box while you can). 2. Daily Harvest Subscription Chef-crafted meals delivered straight to your door. Daily Harvest offers a variety of healthy meal or snack options guaranteed to please even the pickiest palate. 3. High-Powered Blender From healthy homemade soups and sauces to memory-boosting smoothies, a high-powered blender is an all-purpose addition to any kitchen. For the Techie The perfect presents for the go-to Geek Squad member of your family. 1. Subscription to BrainFitLife Like a personal trainer for your brain, the BrainFitLife app utilizes a unique algorithm to create a tailored training plan based on your brain type. Side effects of using this app include improved mood, memory, focus, motivation, and sleep. 2. Blue Light Blocking Glasses Blue light blocking glasses are comfortable, stylish and are the perfect low-tech gift for the screen-bound techie in your family. 3. Focus & Energy Focus & Energy combines clinical-grade nutraceuticals with powerful plant adaptogens to reduce fatigue, increase productivity, enhance focus, and boost energy. It’s clean energy that promotes mental sharpness all day long! For The Hostess Entertaining is an art form – especially when it comes to holiday parties. Our hostess gift picks can help make everyone’s lives just a little bit better…and brighter. 1. GABA Calming Support During the hectic holiday season, you probably need a gentle reminder to relax more and stress less. Ease your mind naturally with GABA Calming Support. 2. Thrive Market Membership Healthy, organic, non-GMO, deeply discounted groceries that arrive right at your doorstep. Plus, when you purchase a membership, Thrive Market donates a membership to a family in need. 3. The Brain Warrior’s Way Cookbook In The Brain Warrior’s Way Cookbook, you’ll find over 100 simple, healthy, and delicious recipes that can help to heal and optimize the brain. For The Go-Getter What kind of gift can you buy someone who’s always ten steps ahead? Something practical, proactive, and prodigious, of course. 1. His and Hers Planners Do you have a friend or co-worker who’s always in planning mode? This year, get them something to help streamline their life: Rad & Happy Undated Planner (Hers) or the Demi Navy Weekly Planner (His). 2. Everyday Stress Relief Everyday Stress Relief replenishes your body’s levels of nutrients that can be depleted during times of excessive stress. An absolute essential in today’s fast-paced world. 3. 23andMe DNA Test Kit 23andMe’s easy Health + Ancestry Services is the perfect gift for those curious about their past and focused on their present and future wellness. For The Wellness Warrior Fitness enthusiasts everywhere will enjoy these fun and functional gifts. 1. iWatch, Galaxy Watch, or FitBit Give the gift of daily motivation and inspiration with our favorite fitness trackers, wearables and watches. 2. OMNI Protein (Chocolate or Vanilla) OMNI Protein (Chocolate or Vanilla) offers delicious and nutritious plant-based protein powder that supports mental focus, muscle energy, and exercise recovery. 3. Class Pass Subscription Cycling. Yoga. You name it. A Class Pass subscription gets you into the best local fitness classes for less. Your fitness friends will thank you! For the Health-Conscious Brain/body optimizing gifts sure to thrill the wellness-minded. 1. Hyperbaric Oxygen Therapy (HBOT) Hyperbaric Oxygen Therapy is a noninvasive treatment that involves breathing 100% pure oxygen in a pressurized chamber. 2. Brain & Body Power Daily Packs Brain & Body Power offers clinical-grade nutraceuticals optimized for brain and body health. Combines three of our most potent and essential supplements in convenient daily packs. 3. Change Your Brain, Change Your Life Change Your Brain, Change Your Life is Dr. Daniel G. Amen’s New York Times breakthrough bestseller, a must-read filled with cutting-edge research and effective strategies that can help heal your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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