Your November Guide To Beating Holiday Stress

The approaching holidays can add extra stress to many of us: Overspending, overdoing and overeating.

The holiday season provides a perfect storm of stressors, as folks struggle to balance work, family, budgets and everyday obligations as well as the festivities that make this time of year special. In fact, 6 in 10 Americans find the expectations of the holidays are more stressful than doing their income taxes, according to the American Heart Association.

But a stressful Thanksgiving dinner or Christmas visit with the family isn't inevitable. Here are 6 key things to do (or not do) in November to help you get a head start on beating holiday stress.

1. Limit Your Holiday Commitments

The holiday season can be filled with parties, celebrations, outings, and school and work functions. But you don't have to attend everything. You can help limit your commitments by:

• Going to the gatherings that mean the most to you and skipping the rest. You can simply tell people that you have other plans. Everyone understands this is a busy time of year.
• Asking other people what they really want to do – and what they want to do least – and try to accommodate them.
• Trimming your "to-do" list at home or on the calendar. When things start feeling hectic rather than fun, give yourself permission to put up fewer decorations or turn down some invitations.
• Delegating and getting help with seasonal tasks or work around the house. Teaching others to respect your time and having realistic goals are helpful.

2. Don't Get Too Ambitious

Start with realistic expectations, which will ease the pressure of trying to be perfect. In fact, the AHA study found 7 in 10 adults said their biggest holiday regret was not taking time to chill out and enjoy themselves.

Some ways to cut back on holiday pressures and ease stress levels:

• Preparing Thanksgiving dinner is a lot of work, and not everything will go exactly according to plan. If you can accept those two realities, your ability to sit down to Thanksgiving dinner with a genuine smile on your face will rise significantly.
• Planning on an elaborate craft project with the kids? Keep in mind that a gingerbread mansion would be just as much fun to build in January. Are you in charge of hosting the holiday meal? Test new recipes first, ask for lots of help, and don't hesitate to cut it down to four courses.
• If you're wrapping presents, ask your kids to help. You don't need Pinterest-worthy wrappings, you need the job accomplished; and the kids may be willing to help.
• Make a spending plan for gifts and celebrations because holiday debts can be overwhelming. So, try to be practical yet creative with your gifting to help prevent financial stress from gift-giving.

3. Keep Up With Habits For Your Health

Almost 80% of the study respondents said they were so intent on making the season special for others that they neglect their own needs. Healthy habits that fall by the wayside during the holidays include eating healthy (69%), exercising regularly (64%) and getting enough sleep (56%). Remember that the holiday season is spread over several weeks, and it's tougher to completely restart once habits have fallen away. Keeping up healthy habits is self-care. If you don't completely give up your healthy habits, you won't feel like you must start over once Jan. 1 arrives.

Instead, the American Heart Association suggests making a pact with yourself during November and December. For example, decide that you'll move more and do something active every day until New Year's Eve.

Stay moving

Physical activity is one of the best tools for managing stress. Any amount of movement will help.

• Instead of beating yourself up about missing one workout or more, add some healthy activities into your daily routine.
• Keep the family moving. When the kids are home from school, squeeze in some active chores and trips to the park.
• If the weather isn't too frightful and you're working from home, ride your bike around your neighborhood during a lunch break.

Exercise benefits both mind and body. Being physically active can be a free, and nearly instant, mood booster. Studies show that exercise treatment for depression can be as effective as antidepressants in some people. Whether you have 10 minutes or an hour, using that time to move your body will pay off in happiness dividends.

Eat healthy most of the time

Thanksgiving marks the start of the holiday eating season, when everyone is constantly tempted by sweet treats, rich foods and fancy, high-calorie drinks.

But before diving into decadent eating, consider trying to make healthy food choices during the festivities, Try to eat healthy, even though holiday celebrations invite overindulgence. Keep portions reasonable. Add colorful fruits and veggies to your plate and know which foods to avoid.

Take it a step further, and pledge to start the day with a healthy breakfast and to limit the sweets.

Sleep well

Good sleep influences your mood, eating habits, memory and more. Try to get at least seven hours of sleep each night.

4. Take Calm-Down Breaks

Taking breaks can help you with coping with anxiety and stress from the hectic holiday season.

Psychology Today suggests that soon after you awake, close your eyes, take several deep breaths and meditate or just relax. Imagine yourself in a beautiful place, think of a happy memory or visualize yourself succeeding at a cherished goal.

Whenever you get stressed out, anxious or feel overwhelmed during the day, take quick relaxation breaks of 1 to 5 minutes to calm yourself down. Conscious, slow breathing can help you when you're feeling frustrated waiting in line at the supermarket, post office or drug store.

5. Incorporate "Me" Time Into Your Day

During this time of year, it's easy to get caught up in all the "have-to-do's." But setting aside time to indulge in something just for you – a massage, a meditation session, a long walk, reading a book – is more important than checking yet another holiday obligation off the list. Even spending just 15 minutes a day doing an activity you enjoy can keep you centered and calm.

6. Prevent Family Stress And Tension

Spending days with family under the same roof may sound great, but things can turn sour very quickly if sensitive topics are brought up. Try to compromise with your loved ones ahead of time via email or group text about off-topic, sensitive subjects like politics, career choices, relationship situations, etc. If you find yourself in the middle of a trying conversation with a relative despite that, try saying: "I love you and respect you. Can we put this conversation on pause for now and talk about something else?"

The holidays can be especially difficult if you are caring for a loved one who is ill or spending your first holidays alone after a divorce or the loss of a spouse. If you're sad because of a loss of a loved one or disappointment, talk to your doctor, a friend or a counselor. There are many groups that provide support for dealing with divorce, grief, depression or chronic illness.

Try to be attentive to all your family relationships in between holidays, so that hurt and resentment don't build up in between visits. That way, holiday gatherings will not be burdened with excessive expectations, and everyone can truly relax.