by Susan Stamper •
Content Marketing Manager, ChiroHealthUSA •
Ah, the holidays! A time for joy, laughter, and—if we’re honest—a bit of seasonal panic. 🎄😱 Between endless shopping lists, family gatherings, and the constant fear of burning the holiday ham, it’s no wonder we’re all a single overcooked turkey away from a meltdown. But worry not! We’ve got you covered with stress-busting tips and a sprinkle of chiropractic magic to keep your spine (and sanity) in check. This season, we’ll help you face the packed malls, navigate the awkward family dynamics, and handle holiday mishaps like a pro. So grab a cup of cocoa, sit back, and let’s dive into the merry madness—and don’t worry, your chiropractor’s got your back, literally!
1. Breathe Deeply, Not Like You Just Ran a Marathon!
Let’s kick things off with a classic: breathing exercises. And no, not the gasping-for-air kind you do after chasing your kids down the toy aisle. According to the Journal of Clinical Psychology, deep breathing can significantly reduce stress levels. So, when your uncle starts telling his “famous” fish story for the eighth time, inhale for four counts, hold, exhale, and repeat until you feel zen—or at least until you don’t feel like jumping out the nearest window. 🦃✨
Why It Works: Deep breathing activates your parasympathetic nervous system, which is the science-y way of saying it calms you down. Plus, it buys you time to think of a diplomatic response to Aunt Edna’s “When are you getting married?” question.🙄
2. Get Moving! (And No, Not Just to the Snack Table)
Let’s be real—between holiday shopping and family functions, who has time for a full-on workout? According to the American College of Lifestyle Medicine, even short bursts of physical activity can help reduce stress. Think of gift shopping as a mini cardio session: park far away, power-walk those aisles, and sprint back to your car with the last-minute gifts! 🏃♂️💨 It’s basically CrossFit for the season, and you get extra points if you manage it with holiday music blaring. Feel free to throw in some parkour if you’re feeling spry.
Fun Fact: Dancing counts as exercise! So, if you find yourself at a holiday party, hit the dance floor and show off your “Cupid Shuffle” skills. Just remember to warn people that you’re “dancing like no one is watching” ahead of time. 💃🕺
3. Sleep Like a Baby (Or at Least a Tired Parent)
The National Sleep Foundation says that missing out on Zzzs is a straight shot to stress town. So, even though your holiday to-do list is as long as Santa’s, get some sleep! If visions of green bean casserole keep you awake, jot them down in a notebook to clear your mind. Your sugarplum dreams will thank you! 🌙💤
Sleep Tips:
- Limit Screen Time: Try to avoid screens an hour before bed. Nothing says “holiday spirit” like avoiding the 600 unread emails glaring back at you.
- Create a Cozy Space: A comfy pillow, soft lighting, and maybe a few holiday twinkle lights will make it a little easier to wind down—holiday vibes without the extra stress!
4. Chiropractic Care: Your Holiday Helper!
Let’s talk about the secret weapon in holiday stress management: chiropractic care! Chiropractic isn’t just for that kink in your neck you got while putting up lights. The University Pain and Spine Center states that spinal adjustments can help reduce muscle tension and improve range of motion. If you’re carrying stress like you’re lugging Santa’s sack, a quick trip to your chiropractor might be just what you need to feel back on track.
How Chiropractic Helps:
- Reduces Muscle Tension: Nothing like a little adjustment to relieve the stress from carrying 30 lbs of groceries to make that perfect pie.
- Improves Posture: Good posture makes everything feel better. A chiropractor can help keep you aligned, so you don’t feel Grinchy by New Year’s!
5. Laugh It Off!
They say laughter is the best medicine, and they’re not kidding! A study in the Current Research in Physiology found that laughter reduces stress hormones and boosts endorphins. This season, gather the family for a game night or a cheesy holiday movie marathon (Die Hard counts as a Christmas movie). Nothing like a good belly laugh to keep holiday stress at bay—grab your matching elf pajamas, but don’t look in the mirror too long. 🍪😂
Holiday Humor:
- Why did the Christmas tree go to the barber? Because it needed to get a trim! 🎄✂️
- Knock, knock. Who’s there? Santa Paws! Get ready, because holiday puns are about to sleigh!
6. Mindfulness and Gratitude
When holiday stress creeps up, it’s time to bring out the gratitude! According to a study in Positive Psychology, focusing on what you’re grateful for can actually reduce stress. So, when you’re stuck driving 25 in a 55 or dealing with last-minute shopping (Black Friday, eek!), take a second to think about the good stuff—like the fact that you found the perfect gift for your picky cousin who “doesn’t like anything.”
Gratitude Tips:
- Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big things, like family, or small things, like the person who saved you the last slice of pie.
- Share Your Gratitude: Don’t keep it all in! Tell people what you appreciate about them, even if it’s just a “thanks” for holding the door. It might just make their day.
7. Stay Hydrated (And Not Just with Eggnog)
Hydration is key, folks! According to Analysis in Nutrition Research, dehydration can make you feel even more anxious and stressed. So, while you’re enjoying that festive eggnog, don’t forget some H2O. Pro tip: add a slice of lemon or berries for a flavor twist!
Hydration Tips:
- Infuse Your Water: Make it fancy! A few slices of cucumber or a sprig of mint will make your hydration game feel extra festive. You can also freeze ice cubes with these bursts of flavor!
- Set Reminders: Use your phone to remind you to take a sip. Holiday stress is no match for a well-hydrated body!
8. Plan Ahead (Or at Least Try!)
Finally, the easiest way to fight holiday stress is to plan a little ahead. An article in Positive Psychology found that planning can reduce stress by helping you stay in the moment. So, create a holiday calendar or to-do list, delegate some tasks, and feel the calm drift over you like snow on Christmas morning.
Planning Tips:
- Make a List: There’s something incredibly satisfying about crossing things off a list. Even if it’s just “buy wrapping paper,” you’re making progress!
- Delegate: Don’t be afraid to ask for help! Have your partner wrap the gifts or let the kids decorate cookies (with supervision, of course). Teamwork makes the dream work.
Happy Holidays from all of us at ChiroHealthUSA! 🎄💖 With these tips (and a good sense of humor), you can breeze through the holidays without turning into a festive ball of stress. And if you need a little help to keep the peace, remember that your chiropractor is only a call away. Cheers to a joyful, stress-free season!
Sources:
Ackerman, C. E. (2022, July 11). The neuroscience of gratitude and how it affects anxiety & grief. Positive Psychology. https://positivepsychology.com/neuroscience-of-gratitude/
Akimbekov, N. S., & Razzaque, M. S. (2021). Laughter therapy: A humor-induced hormonal intervention to reduce stress and anxiety. Current Research in Physiology, 4, 135-138. https://doi.org/10.1016/j.crphys.2021.04.002
American College of Lifestyle Medicine. (2022). Lifestyle medicine and stress management. https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-LM-Stress-Management.pdf
Chen, Q., Sun, Z., & Zhang, Y. (2021). The impact of stress on health: A review of the mechanisms and prevention strategies. Health Science Journal, 14(2), 132-142. https://pmc.ncbi.nlm.nih.gov/articles/PMC5579396/
Cohen, S., & Wills, T. A. (2020). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357. https://psycnet.apa.org/record/1986-01119-001
Feldman, M., & Steinfeld, A. (2019). Stress and coping in children and adolescents. In Handbook of stress and health: A guide to research and practice (pp. 199-213). Elsevier. https://doi.org/10.1016/B978-0-12-814556-2.00011-7
National Sleep Foundation. (2022). The stress-sleep connection. https://www.thensf.org/the-stress-sleep-connection/
UPMC New Jersey. (n.d.). Chiropractic care and mental health: Reducing stress and anxiety. UPMC New Jersey. https://upmcnj.com/chiropractic-care-and-mental-health-reducing-stress-and-anxiety/
Zessin, U., Dickhäuser, O., & Garbade, S. (2015). The relationship between self‐compassion and well‐being: A meta‐analysis. Journal of Clinical Psychology, 71(6), 1-17. https://iaap-journals.onlinelibrary.wiley.com/doi/10.1111/aphw.12051
▶︎ 
Why is the Discount Challenge prize amount $15,024? Because that is the average “per-occurrence” fine for Medicare inducements. That’s not $15,024 per patient, that’s not per provider, that’s PER VISIT. Stinks, doesn’t it? To us, the prize amount is worth the investment if we can help our profession better understand proper discounting.