Holiday Meal Planning Guide

The holiday season is full of excitement and joy, but it can also be challenging. Don't let stress get the best of you — beat the holiday blues with some practical advice.

Why worry?

The stress of the holiday season affects everyone differently, but three chief causes of stress are common:

• "People get very caught up in high expectations," says Harold Hartger, MSW, Director of Mental Health and Rehabilitation at Mercy Behavioral Health. "Many times — possibly most times — people are disappointed because things don't work out perfectly." And disappointment can build, leading to elevated stress levels or even mild depression. According to the National Institutes of Health, "any stressful situation may trigger a depressive episode."
• There's never enough time. With so much extra work to do — from gift-shopping and party planning to cooking — taking care of ourselves becomes our last priority, leaving us more susceptible to anxiety and mild depression.
• The pressures of the season can make it difficult to deal with day-to-day challenges — and stay focused on the present. According to David Sokulski, LIAC, a licensed acupuncturist at the Birch Center, "Anxiety is the stress of focusing on the future, and depression is the stress of focusing on the past." Stress can take many forms, and the holidays can add to, rather than alleviate, tough life situations.

Less stress

"You can't be stress-free," says Harold Hartger. "There is always stress. The trick is how to manage the stress well."

• Whether it's meal preparation or party planning, be realistic about what you can accomplish — and about how things are going to be. "Cooking at home isn't like cooking in a restaurant," reminds Andrew Rizzardo, a 2001 graduate of the Pennsylvania Culinary Institute, who’s worked in many restaurants. "People should just relax and [think] about serving something nice to the people they love, instead of making something technically perfect."
• Use your "wellness toolbox". According to Hartger, most people have tools — activities or habits — that help them feel better and relieve stress. Your stress-busting tricks can be as simple as sleeping well and watching what you eat. Or, you can try yoga, tai chi, or meditation. Take the time to find out what makes you feel healthier and more relaxed, and during the holiday season, plan to practice more — not fewer — of these activities or habits.
• Prepare for challenges. "For example," says Hartger, "If you have a mother or sister [who] criticizes you, have an alternate strategy that says, 'If I'm too stressed out, I'm going to leave the room.'" Give yourself permission to leave a tense situation, or limit the amount of time you spend at an event that holds the potential for stress.

Take action

"Sitting on the couch will make anxiety magnify," says Sokulski. When feelings of stress arise, consider these coping suggestions:

• If you have the time, take a break for massage, acupuncture, or yoga. According to David Sokulski, massaging the point between your eyebrows will free your mind of day-to-day concerns. Or, ask a loved one to massage the back of your neck and shoulders — these body parts contain a number of relaxation points that will help you re-gain your calm.
• Stop for tea. For mild daytime calming effects, try a soothing chamomile or lemongrass tea. If stress is making it hard for you to sleep, Sokulski says that nighttime relaxation or decaffeinated herbal teas, available at Giant Eagle^®, will help.
• Both Sokulski and Hartger recommend stopping and taking a few deep breaths when stress starts to magnify. According to Hartger, "It helps you — before you react or get too caught up in things — to pause and do whatever it takes to bring yourself out of the immediate situation."
• Ask for help. Whether it's calling a close friend to vent; delegating holiday prep tasks to other family members, or calling a help line — remembering that you're not alone can help you relieve stress.

It's important to stay focused on the big picture. As Hartger says — and as you can remind yourself — "This is a nice season of the year and I want to enjoy it, but it'll all be over soon — and then we can start it all again."

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.