Just as the shift to shorter days and colder weather can bring with it mood swings and other emotional challenges, the holiday season can also bring about somewhat predictable changes in mood and behavior.
Around this time of year, many of us experience more stress, anxiety and frustration than usual. These stressors have been linked to higher levels of heart failure and alcohol poisoning and an increase in deaths from stroke.
Learning how to recognize what brings about stress and what parts of the brain are actively involved can help with managing the stress response.
As a neuroscientist, I am often curious about the dynamic connection between behavior and the brain. I’ve learned that, biologically speaking, there are ways to manage your responses to holiday stressors through awareness of why they happen.
Harnessing the hypothalamus
Delays in itineraries, crowded airports and congested highways can easily lead to frustrations for those traveling to spend time with family or friends.
One region of the brain involved in your response to these types of stresses is the hypothalamus, a structure deep in the brain that is involved in trying to keep the body in a stable state, known as homeostasis. The hypothalamus works to regulate the autonomic nervous system, a system that coordinates involuntary responses such as heart rate, blood pressure and respiration. It is the key component of the fight-or-flight response to real or perceived threats.
When you are under stress, such as when you learn that your flight has been delayed or even canceled, your hypothalamus stimulates the release of stress hormones such as cortisol and epinephrine. These hormones in turn trigger physiological responses like increased heart rate, perspiration and feelings of irritation and frustration.
When you experience these stressors, deep breathing exercises can help stimulate the body’s parasympathetic nervous system. This is known as the “rest and digest” system because it is responsible for helping your body relax and recover from stress. By taking slow, deep breaths, you can engage the parasympathetic nervous system, which can in turn, calm your nerves and reduce frustrations.
It’s important to take time to recharge during the holidays, whether it be through yoga, meditation, a trip to the gym or even cuddling with a pet.
Family dynamics and interactions
Getting together with family during the holidays can bring about complicated emotions when there are conflicting personalities, unresolved issues or awkward family dynamics.
Frustrating or aggravating conversations with relatives often trigger a region of the brain known as the anterior cingulate cortex. The anterior cingulate cortex has a unique position in the brain, establishing connections with both the “emotional” limbic system and the “cognitive” prefrontal cortex.
