Written by Raina Hawthorne
Registered Physiotherapist
For many people, December is a month filled with celebrations, social events, and good times. Along with that fun, however, there can be a lot of extra cleaning, shopping, and of course, stress! Many people with recurring injuries, muscle tension, or persisting pain (usually thought of as chronic pain) notice that they feel more pain or tightness when they are stressed out. While this may be common there are helpful habits and steps in the moment that can help.
Keep reading for information and tips to reduce the chance of stress induced issues putting a damper on your celebrations this month.
I myself have had a family gathering thrown off track from stress affecting my body. Many years ago, before I know what I know now, I hosted Christmas dinner for my whole family. I was planning on attempting to recreate my Grandmother’s stuffing dish but the recipe we have is really more of a rough guideline on the ingredients she used rather than a proper recipe. (Check out the 'recipe' at the end for a laugh or some inspiration for your dinner menu!) I was intimidated but also excited to see how close we could get to her version. However, by Christmas Day, I was already physically and mentally drained from working, shopping, cleaning, and other family celebrations. On top of that, some unexpected family holiday drama arose that morning adding to the stress of my cooking adventures. (I'm sure many of you can relate!) By the time dinner was ready I had a massive headache and stomach pain so intense I couldn't stand up straight, forcing me to lay down while my family all ate. Although I recovered and joined them later, I felt disappointed by how the day unfolded.
While it was pretty clear that stress played a role, at the time I didn’t fully understand why it hit me so hard. More importantly, I didn’t know what I could have done to prevent being knocked down by it.
There are several ways that stress can contribute to pain and none of them are because the resulting pain isn’t real or because we aren’t tough enough. There are a number of real, measurable physical changes that happen in our bodies in response to stress.
These changes are helpful when the stress is short lived (ie- helping us run away from a bear). When stress lasts longer however, these changes create problems in our bodies. This includes changes to our digestive system, immune system, and nervous system. As a result, we can experience muscle tension, increased sensitivity and pain, and even inflammation.
While we can’t always solve or get rid of the things causing stress, we can help how our bodies respond and handle the stress!
Here are some tips you can use to help keep stress from knocking you off track this season:
Deep breathing
This deceptively simple tool can make a quick and dramatic difference to what stress does to our body and can be done anywhere!
Key tips:
Inhale and exhale through your nose
Make your exhale longer than your inhale
Breathe deeply into your belly rather than your chest
Use your sensory system to help reset
Taking a moment (wherever possible - taking some extra time hiding in the bathroom is allowed!) to calm and support our nervous system can help our bodies and how we handle the next stressful situation.
Key tips:
Give yourself a firm, loving hug
Shake it out - shake your arms, legs, everything!
Push your arms outwards, tensing your muscles, while visualizing a bubble of calm or protection
Prioritize good quality sleep
Good sleep is the foundation of good health as well as our ability to manage stress. Even if kiddos or other factors interrupt sometimes, there are things you can add in to help your sleep when you get it.
Key tips:
Aim for a consistent bedtime and wake-time
Keep your room cool and dark (or wear an eye mask)
Get bright light (outside, full spectrum light, or the brightest light in your house) within the first couple hours after waking up
By incorporating simple but effective stress-management practices, you can help your body better cope with the pressures of the holiday season. While stress may be inevitable, how we respond can make a difference. With some simple tools like deep breathing, sensory strategies, and some tweaks to your sleep routine, you can enjoy the celebrations without letting stress take a physical toll. Remember, the holidays are about connection, joy, and relaxation—so make sure to take care of yourself, too, so you can fully embrace the season!
Grandma's Stuffing 'Recipe'
(As recalled by Raina's aunt)
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