Natural Stress Management for Men and Women: Tips for Relaxed Holidays

As beautiful as the Christmas season is, preparations for the festival of love are associated with a lot of stress. Stress that, if it lasts longer, has negative health consequences. To avoid this, there are several stress management methods to ensure that the most wonderful time of the year also becomes an unforgettable moment. And this article is exactly about that. We show you how stress arises, what health, especially hormonal, effects stress has on men and women, and what you can do to successfully manage it.

Why we are more stressed at Christmas time

The Christmas pressure is often high. People intend to make this Christmas particularly outstanding and celebrate it - much better and more elaborate than in previous years. Of course, the right gifts and delicious food should not be missing. Biscuits, cakes, and co. do not bake themselves, as is well known. The inner restlessness and internal stress that arises in one is all the greater. Added to this is the pursuit of perfection. But where does all this pressure that arises at Christmas time come from? This can be related, on the one hand, to high self-expectations and financial burdens, but also to social obligations. An interesting survey from 2023 showed that for 15% of Germans, the Christmas season means pure stress. For 25% of respondents, this time is associated with too many expectations. Even 11% state that there are always arguments in their families during the holidays. ¹

This stress often results from the strenuous and extensive preparations, family obligations, and the pressure to create a perfect Christmas for loved ones. The stress that arises from this can affect our emotional sensations, making us react much more sensitively and irritably to confrontations or conflicts due to over-tiredness and exhaustion. According to research, stress can also have health consequences. Neuroscientist Prof. Dr. Mazda Adli emphasizes that prolonged stress can strain both the cardiovascular system and the immune system and lead to depression. ² Therefore, one should particularly take care of oneself and one's body during Advent to avoid stressful situations.

What is stress and how does it manifest itself?

Stressful situations can affect all of us 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. The body is put on alert to survive in dangerous situations. However, chronic stress can be very burdensome and, to a severe extent, even lead to long-lasting 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 thus constantly elevated, which can impair our health and, in the worst case, even lead to a heart attack.

What types of stress are there?

As different as we humans can be, so individually do we react to stressful situations. Some are more prone to stress, while others calmly take even negative situations. There are several types of stress that we perceive differently and react to differently. Eustress, also known as positive stress, manifests itself as a feeling of great joy and positive anticipation. In this state, we feel strengthened 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 you sick in the long run and from which many of us suffer. This stress is associated with negative feelings and often arises from reasons such as worries, anxieties, inner dissatisfaction, private problems, or difficulties in the social environment. It becomes problematic when positive stress eventually turns into negative stress and this becomes chronic or pathological stress - because then our health, both psychological and physical, is at risk.

Symptoms of stress

Stress can cause many symptoms. These can be short-term, but with prolonged stress perception, they can also be long-lasting or even worsen. Physical symptoms are often heart palpitations, muscle tension in the body, trembling, sleep disturbances, gastrointestinal complaints, cardiovascular problems, difficulty concentrating, and exhaustion. Emotional symptoms can include irritability, mood swings, inner restlessness, panic attacks, and a constricting feeling. In addition, stress also impairs our memory and cognitive performance.

How can stress affect the body and hormones?

Prolonged stress can weaken the immune system, making us more susceptible to illnesses and infections. In some cases, stress can even contribute to the development or worsening of autoimmune diseases such as multiple sclerosis. However, not only the immune system is affected by chronic stress, but also the hormones of men and women. In addition to adrenaline and noradrenaline, the hormone cortisol is also released. Cortisol increases blood sugar levels, which damages the body in the long run and can lead to numerous diseases such as type 2 diabetes or cancer. Permanently elevated blood sugar levels can also contribute to the body becoming insulin resistant. Last but not least, cortisol promotes fat accumulation around the internal organs, which is also known as visceral fat.

Stress and its effects on hormones in women:

Polycystic Ovarian Syndrome (PCOS):
PCOS is a hormonal disorder that affects many women. Irregular menstrual cycles or infertility often occur. Furthermore, affected individuals frequently report other symptoms such as hair loss or weight gain. A study found that stress is indeed associated with PCOS. Research showed that women with PCOS are more stressed or have depression and anxiety than women without PCOS.³

Imbalance of Progesterone and Estrogen:
Because the body is busy producing cortisol when under too much stress, the body's resources are used for this production. As a result, estrogen and progesterone levels drop, and the female hormone balance becomes dysregulated. In addition to psychological symptoms such as anxiety and depression, this can also lead to weight problems or infertility. A disturbed hormone balance is often also associated with premenstrual syndrome (PMS). Especially long-term stress can intensify PMS and its associated symptoms such as cravings, fatigue, and mood swings.

Stress and its effects on hormones in men:

Testosterone and muscle mass:
As with women, an elevated stress level in men also leads to increased cortisol secretion, which inhibits testosterone production. Testosterone is responsible, among other things, for reproductive ability and muscle growth. If testosterone levels fluctuate, this also affects muscle mass and male sexual behavior. A study has shown that mood, behavior, self-perception, and overall well-being depend on testosterone levels. ⁴

Stress and its effects on the thyroid:

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

Because chronic stress can cause inflammation in the body and promote the development of autoimmune diseases, thyroid dysfunction is not uncommon with prolonged stress. In our article Thyroid - Guardian of Hormones, you can learn what the thyroid is responsible for and how you can keep it healthy.

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Stress management for men and women: What methods are available?

To cope with the preparations for the upcoming holidays as well as possible, it is especially 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 you can use to relieve Christmas stress and simply relax.

• Take breaks:
  Regular breaks, especially during times when stress is building up and your body is overwhelmed, are very effective. Breaks allow your nervous system to calm down and relax. This reduces stress levels and increases concentration and energy levels again. To maintain long-term performance, breaks are of great importance. They can also prevent mental and physical overload and even burnout.
  
  

• Keep a stress diary:
  Keeping a stress diary can have great benefits. It allows you to record which situations are particularly stressful for you and how you feel about them. You can also note down a suitable solution for each stressful situation. This can help you identify the triggers for stress in the long term and avoid them in the future.
  
  
• Adequate sleep:
  Sufficient sleep and good sleep quality play a central role in stress management for both men and women. Sleep regulates cortisol levels and allows your body to rest so that your nervous system can recover thoroughly. During sleep, body and mind have time to regenerate, so you can start the next day with improved performance. In addition, healthy sleep helps 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. Today, it is successfully used in the healthcare sector. The aim is to calm the nervous system so that body and mind are again in a balanced state. Through targeted mindfulness exercises consisting of meditative practices, course participants can identify stressful situations early. In addition, they are taught to improve self-awareness and generally react better to stressful situations. MBSR therapy is used, among other things, for the treatment of stress, anxiety, depression, and chronic pain. Several studies have shown an improvement in the condition of patients after MBSR therapy. Patients with chronic diseases, high blood pressure, cancer, diabetes, HIV/AIDS, and chronic pain were examined before and after the MBSR therapy. In addition, the program helps patients better cope with clinical problems.⁶
  
  
• Hypnotherapy: 
  Hypnotherapy is a form of psychotherapy that has been used for many years. The aim of hypnotherapy is to gain access to the subconscious of patients with the help of hypnosis sessions. This allows deeply rooted behavioral patterns, thoughts and emotions to be identified and influenced. This can be a useful therapy, especially for fears, stress and traumatic experiences.
  
  
• Adaptogens:
  Adaptogens are plant-based active ingredients that have properties that help the body cope with stress. Herbal adaptogens are often derived from herbs or roots. Examples include Ashwagandha, Rhodiola Rosea, or Ginseng. These plants are known to alleviate the feeling of stress and thus calm the body. Meta-analyses showed that herbal adaptogens could offer many benefits for chronic fatigue, cognitive impairment, and for supporting the immune system. These benefits could be used for therapeutic purposes in the future. ⁷ Adaptogens are often taken as dietary supplements in addition to consumption.
  
  
• Dietary supplements - Products for men (N°32 Strong and N°33 Prosta):
  N°32 Strong is ideal for men, as it contains zinc, which reduces oxidative stress, and selenium and zinc to support testosterone levels and fertility. As a counterpart, N°33 Prosta can also be taken to support men's health needs.
  

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• Dietary 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 additionally help you relax your body.
  
  N°23 Meno Balance is ideal for women aged 45 and over and offers valuable nutrients such as magnesium, iron, vitamins B6, B9 and B12, and additional plant extracts that have long been associated with calming properties. These include, among others, valerian root powder and Siberian rhubarb powder.
  

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• Healthy eating:
  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, leading to increased blood sugar. To avoid damage from chronically elevated blood sugar levels, protein and fiber, as well as a sugar-free diet, can help prevent additional strain on blood sugar levels. Foods with magnesium and B vitamins are also particularly recommended. Magnesium contributes to normal psychological function and can be beneficial for stress and restlessness. B vitamins support the normal function of the nervous system.
  
  If you want to know which foods do not cause blood sugar levels to rise sharply, you can consult the Glycemic Index. The Glycemic Index is a measure that indicates how carbohydrate-rich food affects blood sugar levels. The lower the value (glycemic index), the slower and less the blood sugar level rises.
  
  
• Autogenic Training:
  In autogenic training, the participant is put into a state of relaxation that they can influence themselves. The participant learns to focus on the sensations of the body and to reach the depths of their mind. This can help increase resilience to stress.
  
  
• Sports for men:
  Many men tend to relieve stress and aggression through intense 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 muscles are trained, and muscle growth, in turn, stimulates testosterone growth. This increases men's well-being and body awareness and reduces stress.
  
  
• Sports for Women:
  Since women often react more sensitively to stress and report more stress in their daily lives, they should opt for more relaxed training sessions. If the general feeling is frequently associated with stress, intensive training can lead to an increase in cortisol levels. Therefore, women are often recommended training sessions in yoga, Pilates, and light endurance training. Yoga and Pilates train the deep muscles and can release physical tension. During yoga and Pilates exercises, one also focuses on breathing, which can calm the nervous system. These sports help reduce cortisol and lower blood sugar levels. Additionally, endorphins are released, and well-being improves.
  
  
• Sound Therapy:
  Proponents of sound therapy believe that this type of therapy has proven helpful for stress, depression, and anxiety. The rationale behind this therapy is that music or sound can have a calming effect on the body. This is because certain frequencies accompany the sounds, which are intended to help our body regain energetic and emotional balance.
  
  
• Aromatherapy:
  Aromatherapy is a component of naturopathy and has been used for many centuries. It involves using natural scents in the form of essential oils to calm the nervous system. Furthermore, the oils can be optimally used as massage oil, which additionally relaxes with its aroma. Scents such as lavender and chamomile are often perceived as particularly calming. This can help the body achieve holistic relaxation and counteract stress.
  
  
• Tai Chi and Qigong:
  Tai Chi and Qigong are forms of relaxation from traditional Chinese medicine. They have a meditative effect – entirely in line with the principle of Yin and Yang. These movement forms are intended to help bring the body into harmony and restore life energy and strength. The focus is on targeted movements and breathing. Regular practice of Tai Chi and Qigong is said to relieve muscle tension and calm the nervous system, which can be very helpful for stress.
  
  
• Progressive Muscle Relaxation:
  In progressive muscle relaxation, specific 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 soothing and stress-reducing for muscle tension.
  
  
• Breathing Techniques:
  Breathing techniques are an extremely proven method for stress management. There are numerous different breathing techniques that can calm the nervous system and thus reduce stress. Breathing techniques that can help manage stress include the 4-7-11 method, the 4-7-8 breathing, or alternate nostril breathing. The first digit always indicates the duration of inhalation in seconds, the second digit the duration for which the breath is held, and the last digit the length of exhalation. Another well-known breathing technique is the Wim Hof Method. Here, you take 30 deep breaths in short intervals. The breath is then released without actively exhaling. Subsequently, the air is held for about one minute. Finally, you take one last deep breath, hold it for 15 seconds, and then let the air flow out completely to recover. The entire process is repeated for 2-3 rounds. If you want to learn more about the Wim Hof Method and its health benefits, we recommend our blog post The Wim Hof Breathing Technique: Breathing for a Healthy Body and Mind.
  
  Even simply deep inhaling and exhaling (deep breathing) helps reduce stress and improve mood. This was shown in a study that examined two groups. One group practiced the breathing technique once a week, while the other group did not perform any breathing techniques. It was found that in the group that practiced deep breathing, the perception of stress was indeed reduced. Measurements of heart rate and cortisol levels also confirmed that stress was reduced. ⁸
  
  
• Meditation:
  Meditation can help many people become calmer and more serene. It is seen as a spiritual approach that brings body and mind into harmony. Meditation involves concentration and breathing exercises and brings the body into deep relaxation. Furthermore, meditating breaks negative thoughts, as one focuses on breathing, thoughts, and the here and now in that moment. Meditation can also be practiced in between during daily life and is thus an optimal way to cope with stress.
  
  

Conclusion:

Stress can significantly harm us in the long run and should therefore be recognized and combated early. The many stress management methods mentioned offer relief and can be implemented easily and without much time. They can also be perfectly combined with each other. This way, you can enjoy your Christmas holidays with your loved ones without getting lost in desperate stress situations.

Sources:

1. Statista. (2023). Proportion of respondents for whom Christmas means stress. https://de.statista.com/infografik/28870/anteil-der-befragten-fuer-die-weihnachten-stress-bedeutet/
2. Adli, M. (2017). Stress and the City: Why cities make us sick. And why they are still good for us (1st ed.). Munich: 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. German Thyroid Center. Thyroid and 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.