The holidays are “upon” us. Interesting choice of words. This time of year can bring a mix of joy and stress. Etymologically the word ‘holiday’ is defined as a ‘holy’ day, a Sabbath. It was considered a day of festivity or recreation where no work is done……at least in England in the 1500s.
This still rings true today. Holidays often mean a day off from going to work. However, holiday festivities can imply a different kind of preparation and work, accompanied by stress for some of us.
In this blog we will look at some of the effects of joy and stress through the lens of cortisol, considered the ‘stress hormone’ and oxytocin, considered the ‘love hormone’. We will look at activities or practices that help balance cortisol levels.
We will also look at pastimes and practices that increase oxytocin levels. Not coincidentally, the gathering, feasting, and connecting with loved ones has the potential of making us feel really good. The timing couldn’t be better, given the shorter days, inclement weather, and lack of sunshine.
Stress
Stress etymologically has roots in the Italian word ‘stringere’, meaning to draw tight. In French the roots come from the word ‘estrece’, meaning narrowness, oppression. Figuratively, stress can mean ‘weight’ or ‘importance’. The holidays are certainly an important, potentially stressful time of year. In mechanical terms stress is defined as ‘a force acting on or within a body, tending to deform it.’ This may be an apt description of how we feel around this busy time of year.
Cortisol
Under normal circumstances naturally high levels of cortisol are what help make us alert in the morning, (ON). Cortisol levels naturally ebb around three o’clock in the afternoon. Dropping levels of cortisol are what allow us to feel drowsy, and even sleep at days end, (OFF).
Cortisol, often called the “stress hormone,” plays a crucial role in our body’s stress response system. Do you know what it feels like to be “ON” all the time? No rest for the wicked? Chronically elevated cortisol levels can lead to various health issues including weight gain, especially around the middle, sleep problems, digestive problems, mood swings, and compromised immune function. Not to mention sheer exhaustion.
Natural Ways to Reduce Cortisol:
Lists can be overwhelming. All you need during a stressful time is a laundry list of more things you need to do in a day. Glance over the list below and choose judiciously one or two practices that resonate with you and make an effort to integrate them into most days. Reflect and adjust the “how” of your daily activities, rather than adding more. So much of what we normally do in a day may be modified to be restorative rather than exhausting. Not to say that perhaps there are certain things we may want to cease doing for our well-being!
Something as simple as making a point to walk 50% more slowly from your parked car to your destination can begin to change your outlook and body chemistry for the better. Take a moment to notice your surroundings as you walk. Just this small shift in attention from the oppressive list of what’s ahead of you is powerful enough to create some psychic and physical space if you are feeling “drawn tight.”
Practice mindfulness or meditation. This does not require a remote mountain top, or the ability to sit cross legged. As suggested above, choose one activity you do repeatedly. Brushing your teeth for instance. Do it differently, more slowly. Notice how your tooth brush feels against your teeth and your gums. Notice how tightly or loosely you are gripping the toothbrush. Loosen your grip. Notice your surroundings. What sounds do you hear? What do you smell? These small shifts in attention can be a short rest for the beleaguered mind.
Other suggestions for lowering abnormally high cortisol levels
- Create a calming bedtime routine
- Engage in gentle exercises like Tai Chi or yoga
- Engage in physical activity. This includes traipsing through the woods to cut down a Christmas tree.
- Avoid overtraining, which can increase cortisol levels. Include recovery days in your workout routine.
- Massage and acupuncture are proven to reduce stress levels.
- Reduce caffeine intake
- Stay hydrated.
- Set boundaries in work and personal life
- Engage in enjoyable activities
- Maintain social connections
- Natural Supplements (consult a healthcare provider before use), such as Magnesium, Vitamin B Complex, and Ashwagandha, have been shown to be helpful in reducing anxiety and stress levels.
Remember that managing cortisol levels is about creating sustainable lifestyle changes rather than quick fixes. Focus on implementing these changes gradually for long-term success.
Oxytocin
Oxytocin, often called the “love hormone” or “bonding hormone,” plays a crucial role in human connection, trust, and emotional well-being. It is associated with positive social interactions and physical touch. The festivities of the holiday season can be a wonderful counterbalance to soaring cortisol levels.
The following is a list of activities that enhance oxytocin levels. So many things on this list occur when we get together over the holidays. (There is full recognition that some holiday situations do not at all lend themselves to enhancing oxytocin levels).
Please do not reserve this list for the holidays alone!
Physical Touch and Connection
- Hugging….for at least 20 seconds.
- Holding hands with someone you trust.
- Petting animals.
- Holding a baby
- Self-massage, massage, acupuncture and other forms of healing.
- Dancing with a partner.
- Listening to music and singing.
- Taking walks with friends or loved ones.
- Sharing a meal.
- Volunteering.
- Playing a team sport.
Emotional Expression
- Sharing positive emotions and gratitude with others.
- Writing heartfelt letters or messages to loved ones.
- Expressing genuine compliments and appreciation.
- Sharing personal stories and experiences.
- Eye contact and active listening
Creating a lifestyle that incorporates some of these elements naturally will help maintain healthy oxytocin levels. While single activities can boost oxytocin temporarily, developing consistent habits and maintaining meaningful relationships will have a more lasting impact on your oxytocin levels and overall well being.
Wishing you the best navigating the challenges and joys of the season ahead and beyond.
This blog is not intended to replace medical advice.