Natural stress management for men and women: tips for a relaxed festive season

As wonderful as the Christmas season is, the preparations for the festive season are associated with a great deal of stress. Stress that, if prolonged, can have negative health consequences. To avoid this, there are a few ways to manage stress so that the most wonderful time of the year becomes an unforgettable moment. And that's exactly what this article is about. We'll show you how stress arises, what health effects, particularly hormonal ones, stress has on men and women and what you can still do to manage it successfully.

Why we are more stressed at Christmas time

The pressure at Christmas is often high. People resolve to make this Christmas particularly special and celebrate it in a much better and more elaborate way than in previous years. Of course, the right presents and delicious food are a must. As we all know, biscuits, cakes and the like don't bake themselves. All the more reason for the inner restlessness and stress that arises. Added to this is the striving for perfection. But where does all this pressure come from at Christmas time? On the one hand, it can be related to the high expectations we have of ourselves and the financial burden, but on the other hand it can also be related to social obligations. An exciting survey conducted in 2023 revealed that for 15% of Germans, the Christmas season means pure stress. For 25% of respondents, this time of year is fraught with too many expectations. As many as 11% said that there are always arguments in their families during the festive season. ¹

This stress often results from the stressful and extensive preparations, family commitments and the pressure to create a perfect Christmas for loved ones. The resulting stress can affect our emotional feelings, making us much more sensitive and irritable to confrontation or conflict due to fatigue and exhaustion. According to research, stress can also have health consequences. Neuroscientist Prof. Dr Mazda Adli emphasises that prolonged stress can put a strain on the cardiovascular and immune systems and lead to depression. ² This is why you should take care of yourself and your body, especially during Advent, in order to avoid stressful situations.

What is stress and how does it manifest itself?

We can all encounter stressful situations in everyday life - whether at work, with friends, within the family or in social situations. A certain amount of stress is a completely normal reaction of the body. It puts the body on alert so that it can survive in dangerous situations. Permanent stress, however, can be very stressful and, in extreme cases, can even lead to long-term depression and burnout syndrome. In stressful situations, the body releases the hormones adrenaline and noradrenaline. This in turn leads to an increase in blood pressure, blood sugar levels and heart rate. With prolonged stress, blood pressure and blood sugar levels are therefore constantly elevated, which can affect our health and, in the worst case, can even lead to a heart attack.

What types of stress are there?

As different as we humans can be, we also react individually in stressful situations. Some are more susceptible to stress, while others take even negative situations in their stride. There are several types of stress that we perceive differently and to which we react differently. Eustress, also known as positive stress, is characterised by a feeling of great joy and positive expectations. We feel invigorated and full of positive energy. On the other hand, there is distress, also known as negative stress. This is the type of stress that can make us ill in the long term and from which many of us suffer. This stress is associated with negative feelings and often arises for reasons such as worries, fears, inner dissatisfaction, personal problems or difficulties in our social environment. It becomes problematic when the positive stress turns into negative stress in the long term and this becomes chronic or pathological stress - because then our health is jeopardised both mentally and physically.

Symptoms of stress

Stress can cause many different symptoms. These can be short-lived, but can also be long-lasting or even worsen with prolonged stress. Physical symptoms often include palpitations, tension in the body, trembling, sleep disorders, gastrointestinal complaints, cardiovascular problems, poor concentration and exhaustion. Emotional symptoms can include irritability, mood swings, inner restlessness, panic attacks and a restrictive feeling. Stress also impairs our ability to remember and our memory.

How can stress affect the body and hormones?

Prolonged stress can weaken the immune system, making us more susceptible to illness and infection. In some cases, stress can even contribute to the development or worsening of autoimmune diseases such as multiple sclerosis. However, it is not only the immune system that is impaired by constant stress, but also the hormones in men and women. In addition to adrenaline and neoadrenaline, the hormone cortisol is also released. Cortisol increases the blood sugar level, which damages the body in the long term and can lead to numerous diseases such as type 2 diabetes or cancer. A permanently elevated blood sugar level can also contribute to the body becoming resistant to insulin. Last but not least, cortisol favours the deposition of fat around the internal organs, also known as visceral fat.

Stress and the effects on hormones in women:

Polycystic ovary syndrome (PCOS syndrome): PCOS syndrome is a hormonal disorder that many women suffer from. An irregular menstrual cycle or infertility often occur. Furthermore, sufferers often report other symptoms such as hair loss or weight gain. One study found that stress is actually linked to PCOS. Research has shown that women with PCOS are more likely to be stressed or have depression and anxiety than women without PCOS. ³

Imbalance of progesterone and oestrogen: Because the body is busy producing cortisol when it is under too much stress, the body's own resources are utilised for this production. As a result, oestrogen and progesterone levels fall and the female hormone balance becomes imbalanced. In addition to psychological symptoms such as anxiety and depression, this can also lead to weight problems or infertility. A disrupted hormone balance is also often associated with premenstrual syndrome (PMS). Prolonged stress in particular can exacerbate PMS and the associated symptoms such as food cravings, fatigue and mood swings.

Stress and the effects on hormones in men:

Testosterone and muscle mass: As with women, men also release more cortisol when their stress levels rise, which inhibits the production of testosterone. Among other things, testosterone is responsible for reproductive capacity and muscle growth. If the testosterone level begins to fluctuate, this also has an impact on the man's muscle mass and sexual behaviour. A study has shown that mood, behaviour, self-perception and general well-being are dependent on testosterone levels. ⁴

Stress and the effects on the thyroid gland:

According to the German Thyroid Institute, thyroid hormones not only influence organic processes such as digestion, circulation and growth, but also regulate nerve cell metabolism and brain activity. Thyroid hormones therefore have an enormous influence on our psyche. For example, around 40 - 50 % of people with hypothyroidism also suffer from depression. ⁵

The fact that long-term stress can cause inflammation in the body and favour the development of autoimmune diseases means that thyroid dysfunction is not uncommon with prolonged stress. In our article Thyroid - the centre of your hormones, you can find out what the thyroid gland is responsible for and how you can keep it healthy.

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Stress management for men and women: what methods are there?

In order to master the preparations for the upcoming festive season as well as possible, it is particularly important not to put yourself under pressure - after all, it won't be the last Christmas and you can always do better next year. Nevertheless, there are numerous tips and tricks that you can use to take the stress out of Christmas and simply relax.

• Take rest breaks:
  Regular rest breaks, especially when things start to get stressful and your body is overstretched, are very effective. Rest breaks allow your nervous system to shut down and relax. This reduces stress levels and increases your ability to concentrate and your energy levels. Rest breaks are very important for long-term performance. It can also prevent mental and physical overload and even burnout.
  
  
• Keep a stress diary:
  Keeping a stress diary can have great benefits. You have the opportunity to record which situations are particularly stressful for you and how they make you feel. You can also write down a suitable solution for each individual stressful situation. In the long term, this can help you to find the trigger for stress and avoid it in the future.
  
  
• Sufficient sleep:
  Sufficient sleep and good quality sleep play a central role in coping with stress in men and women. Sleep regulates cortisol levels and allows your body to rest so that the nervous system can recover fully. During sleep, your body and mind have time to regenerate so that you can start the next day with improved performance. Healthy sleep also helps to strengthen the immune system and balance your hormones.
  
  
• Mindfulness-Based Stress Reduction:
  The MBSR method for stress management was developed back in the 1970s by Dr Jon Kabat-Zinn, a molecular biologist. Nowadays, it is used successfully in the health sector. The aim is to calm the nervous system so that body and mind are in a balanced state again. Through targeted mindfulness exercises consisting of meditative exercises, course participants can recognise stressful situations at an early stage.
  
  They are also taught to improve self-awareness and to react better to stressful situations overall. MBSR therapy is used to treat stress, anxiety, depression and chronic pain, among other things. There are several studies that have shown an improvement in the condition of patients following MBSR therapy. Patients with chronic illnesses, high blood pressure, cancer, diabetes, HIV/AIDS and chronic pain were examined before and after MBSR therapy. The programme also helps patients to cope better with clinical problems⁶.
  
  
• Hypnotherapy:
  Hypnotherapy is a form of psychotherapy that has been used for many years. The aim of hypnotherapy is to use hypnosis sessions to gain access to the patient's subconscious. This allows deeply rooted behavioural patterns, thoughts and emotions to be recognised and influenced. This can be a particularly useful therapy for anxiety, stress and traumatic experiences.
  
  
• Adaptogens:
  Adaptogens are active plant substances that have properties that help the body to deal with stress. Plant adaptogens are often extracted from herbs or roots. Examples include ashwagandha, rhodiola rosea and ginseng. These plants are known to alleviate feelings of stress and thus calm the body. Meta-analyses have shown that herbal adaptogens could offer many benefits for chronic fatigue, cognitive impairment and immune system support. These benefits could be utilised for therapeutic purposes in the future.⁷ Adaptogens are often taken as dietary supplements in addition to being consumed.
  
  
• Food supplements - products for men (N°32 Strong and N°33 Prosta): N°32 Strong is ideal for men because it contains zinc, which reduces oxidative stress, as well as selenium and zinc to support testosterone levels and fertility. As a counterpart to this, N°33 Prosta can also be taken to support men's health needs.
  
  

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• Food supplements - products for women (N°22 Power and N°23 Meno Balance):
  N°22 Power offers holistic support for women - especially during the menstrual phase. It contains nutrients such as iron, vitamin B9 and B12. B9 and B12 can promote the function of a normal nervous system, while iron ensures normal oxygen transport in the body and supports energy metabolism. This can also help you to relax your body.
  
  N°23 Meno Balance is ideal for women over 45 and offers valuable nutrients such as magnesium, iron, vitamins B6, B9 and B12 and additional plant extracts that have long been associated with calming powers. These include valerian root powder and Siberian rhubarb powder.
  
  

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• Healthy nutrition:
  A balanced and, above all, blood sugar-lowering diet is important to support the body in stressful situations. Stress triggers the hormones adrenaline and cortisol in the body, which leads to increased blood sugar levels. To avoid the damage caused by a permanently elevated blood sugar level, proteins and fibre in particular, as well as a sugar-free diet, can help to prevent additional stress on the blood sugar level. Foods containing magnesium and B vitamins are also particularly recommended.
  
  Magnesium contributes to normal mental function and can help with stress and anxiety. B vitamins support the normal functioning of the nervous system. If you want to know which foods do not cause your blood sugar levels to rise too much, you can consult the glycaemic index. The glycaemic index is a measure that shows how carbohydrate-rich food affects blood sugar levels. The lower the value (glycaemic index), the slower and less the blood sugar level rises.
  
  
• Autogenic training: Autogenic training puts the participant in a state of relaxation that they can influence themselves. The participant learns to focus on the sensations of the body and to enter the depths of their mind. This can help to increase resilience to stress.
  
  
• Sports for men:
  Many men tend to relieve stress and aggression during intensive workouts. These include high-intensity interval training (HIIT), boxing, strength training or endurance sports such as swimming, cycling or jogging. This lowers cortisol levels and releases endorphins. Another aspect is that the muscles are trained and muscle growth in turn stimulates testosterone growth. This increases men's sense of well-being and body awareness and reduces stress.
  
  
• Sports for women:
  As women often react more sensitively to stress and also express more stress in everyday life, they should tend to opt for relaxed training sessions. If the basic feeling is often associated with stress, intensive training can lead to an increase in cortisol levels. For this reason, women are increasingly recommended to do yoga, Pilates and light endurance training. Yoga and Pilates train the deep muscles and can relieve physical tension. Yoga and Pilates exercises also focus on breathing, which can calm the nervous system. These sports help to reduce cortisol and lower blood sugar levels. Endorphins are also released and your sense of well-being increases.
  
  
  
• Sound therapy:
  Proponents of sound therapy believe that this type of therapy has proven to be helpful for stress, depression and anxiety. The background to this therapy is that music or sound can have a calming effect on the body. This is because certain frequencies are associated with the sounds, which should help our body to regain its energetic and emotional balance.
  
  
• Aromatherapy:
  Aromatherapy is part of naturopathy and has been used for many centuries. The scents of nature in the form of essential oils are used to calm the nervous system. The oils can also be used optimally as massage oils, which relaxes in addition to the aroma. Fragrances such as lavender and camomile are often perceived as particularly calming. This can help the body to relax holistically and counteract stress.
  
  
• Tai Chi and Qigong:
  Tai Chi and Qigong are forms of relaxation from traditional Chinese medicine. They have a meditative effect - based entirely on the principle of yin and yang. These forms of movement are designed to help harmonise the body and restore vital energy and strength. The focus is on targeted movements and breathing. The regular practice of Tai Chi and Qigong is said to relieve muscle tension and calm the nervous system, which can be very helpful in times of stress.
  
  
• Progressive muscle relaxation:
  In progressive muscle relaxation, certain muscle areas are first tensed for a short time and then relaxed again. Breathing and concentration on the individual muscle groups play an important role here. The aim of the method is to bring the body into a state of deep relaxation through conscious tension and relaxation. This can be beneficial and stress-reducing for tense muscles.
  
  
• Breathing techniques:
  Breathing techniques are an extremely proven method of coping with stress. There are numerous different breathing techniques that can calm the nervous system and thus reduce stress. Breathing techniques that can help to manage stress include the 4-7-11 method, 4-7-8 breathing and alternate breathing. The first digit indicates the duration of the inhalation in seconds, the second digit the duration for which the breath is held and the last digit the length of the exhalation. Another well-known breathing technique is the Wim Hof method. This involves taking 30 deep breaths at short intervals. The breath is then released without actively exhaling. The breath is then held for about a minute. Finally, take one last deep breath, hold it for 15 seconds and then let the air out completely to recover. The whole process is repeated for 2-3 rounds.
  
  Even just breathing deeply in and out (deep breathing) helps to reduce stress and improve mood. This was the result of a study that examined 2 groups. One group practised the breathing technique once a week, while the other group did not practise any breathing techniques. It turned out that the group that practised deep breathing actually experienced a reduction in stress. The measurements of heart rate and cortisol levels also confirmed that stress was reduced. ⁸
  
  
• Meditation:
  Meditation can help many people to become calmer and more relaxed. It is seen as a spiritual approach that harmonises body and mind. Meditation involves concentration and breathing exercises and brings the body into a state of deep relaxation. Meditation also breaks through negative thoughts as you focus on your breathing, your thoughts and the here and now. Meditation can also be practised in between everyday activities and is therefore an ideal way to cope with stress.

Conclusion:

Stress can cause us considerable harm in the long term and should therefore be recognised and combated at an early stage. The many stress management methods mentioned offer a remedy and can be implemented very easily and without spending a lot of time. They can also be easily combined with each other. This way, you can enjoy Christmas with your loved ones without losing yourself in hopeless stress situations.

 

Sources:

1. Statista. (2023). Anteil der Befragten, für die Weihnachten Stress bedeutet. https://de.statista.com/infografik/28870/anteil-der-befragten-fuer-die-weihnachten-stress-bedeutet/
2. Adli, M. (2017). Stress and the City: Warum Städte uns krank machen. Und warum sie trotzdem gut für uns sind (1. Auflage). München: Bertelsmann Verlag.
3. Damone AL, Joham AE, Loxton D, Earnest A, Teede HJ, Moran LJ. Depression, anxiety and perceived stress in women with and without PCOS: a community-based study. Psychol Med. 2019 Jul;49(9):1510-1520. doi: 10.1017/S0033291718002076. Epub 2018 Aug 22. PMID: 30131078.
4. Griggs RC, Kingston W, Jozefowicz RF, Herr BE, Forbes G, Halliday D. Effect of testosterone on muscle mass and muscle protein synthesis. J Appl Physiol (1985). 1989 Jan;66(1):498-503. doi: 10.1152/jappl.1989.66.1.498. PMID: 2917954.
5. Deutsches Schilddrüsenzentrum. Schilddrüse und Psyche. https://www.deutsches-schilddruesenzentrum.de/wissenswertes/schilddruese-und-psyche/
6. Niazi AK, Niazi SK. Mindfulness-based stress reduction: a non-pharmacological approach for chronic illnesses. N Am J Med Sci. 2011 Jan;3(1):20-3. doi: 10.4297/najms.2011.320. PMID: 22540058; PMCID: PMC3336928.
7. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021 Aug 20;13(8):2861. doi: 10.3390/nu13082861. PMID: 34445021; PMCID: PMC8398443.
8. Perciavalle V, Blandini M, Fecarotta P, Buscemi A, Di Corrado D, Bertolo L, Fichera F, Coco M. The role of deep breathing on stress. Neurol Sci. 2017 Mar;38(3):451-458. doi: 10.1007/s10072-016-2790-8. Epub 2016 Dec 19. PMID: 27995346.