Parkland experts give tips for finding calm in the chaos
How stress impacts your health and the importance of mindfulness
The holiday season is often described as the most wonderful time of the year—yet for many it can also be a time of heightened stress, anxiety and even grief. Understanding how to manage stress is critical, not only for your emotional well-being but for your physical health as well.
A 2023 survey by The American Psychological Association (APA) notes that nearly nine in 10 adults report feeling stressed during the holidays. The added pressure of meeting expectations, financial strain or coping with personal loss can intensify these difficult emotions.
“The holidays come with a lot of expectations and memories which can be difficult for people, especially if they have experienced a loss or life change,” Marta Lynn Pardo, PhD, LSSP, lead psychologist at Parkland Health explains. “Navigating these emotions while meeting financial and emotional expectations of loved ones, and being present at various gatherings can be very stressful.”
But stress isn’t just a fleeting feeling; it has tangible effects on your body and your health.
“Prolonged stress keeps your body in ‘high alert’ mode, raising levels of cortisol, the stress hormone. Too much cortisol can lead to problems like high blood pressure, a weaker immune system, trouble sleeping and even heart disease,” Dr. Pardo said.
Unmanaged stress also contributes to physical symptoms such as headaches, insomnia, digestive issues and muscle tension, according to Dr. Pardo. Over time, these symptoms can worsen, further impacting quality of life.
So, pass the coping skills around the table because stress management can benefit the whole family. Dr. Pardo reminds us that chronic stress can affect your health at any age, from children to older adults.
“Children and teens may experience more anxiety or trouble focusing in school, while adults might notice headaches, stomach issues or feeling constantly tired. For older adults, stress can worsen existing health problems like diabetes or heart conditions. Managing stress is important for everyone to stay healthy, no matter your age.”
A free and effective tool for stress management is mindfulness, the practice of staying present and aware without judgment. It’s the opposite of rushing or multitasking and helps calm the nervous system. Dr. Pardo recommends breathing exercises, meditation and listening to music.
“When you feel overwhelmed, pause and take deep breaths. Focus on your inhale and exhale, allowing yourself to return to the present moment. This simple act can lower your heart rate and help you feel calmer,” Dr. Pardo suggests.
But the holidays don’t always leave room for peaceful moments. If family gatherings become tense, a short walk or quiet moment alone can provide the space needed to refocus and respond thoughtfully rather than react impulsively.
Dr. Pardo also recommends the following coping strategies for when things get hectic:
- Divide holiday tasks and errands into smaller, more manageable steps.
- Set boundaries by saying no to activities or responsibilities that add stress.
- Write down your thoughts to organize and release them.
- Move your body by stretching, walking or even dancing to release tension.
- Limit stimulants like caffeine or alcohol, which can heighten anxiety.
Sometimes, stress becomes too much to handle alone. If you find yourself struggling to cope, consider reaching out to a mental health professional. The staff in Parkland’s Behavioral Health Services department is here to support, offering a range of mental health services provided by trauma-informed psychiatrists, behavioral health providers, clinical social workers, psychiatric nurses and psychologists.
If you or someone you know is facing a mental health crisis, help is available 24/7. Call or text 988 for free and confidential support.
For more information about Parkland services, visit www.parklandhealth.org.
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