Three Tips to Fight Holiday Stress
Holiday stress is a killer.
I'm not exaggerating. You might think you have a 1-in-12 chance of dying in any given month. But it doesn't work that way.
You stand a 9% chance of dying in December and a 9.4% chance in January. September and June are much lower at 7.7%.
Worse, the number of deaths spikes on Christmas Day and New Year's Day.
The factors driving this wave of mortality are complicated. Many of the victims are in their older years. The Northern Hemisphere cold doesn't do them any favors. We're also stuck indoors with heaters and burning fireplaces. Those release particulate matter into the air, which can cause inflammation.
And inflammation, as we know, contributes to heart disease, America's No. 1 killer.
But there's something more... You see, folks in New Zealand also experience this problem. Even though the country is in the Southern Hemisphere and has warm summer weather during December and January, its rates of mortality spike during the holidays, too.
So perhaps it's not your fireplace or snotty grandkid?
I believe the underlying factor is stress. When the holidays come around, we do too much, travel too much, spend too much, and – for some folks – log too many hours with our families.
This is what we refer to as "holiday mortality." It's stress that often drives us to eat and drink. Stress also creates inflammation. Plus, it weakens your immune system, making the other seasonal factors more dangerous.
Here are three tips to help lower your stress levels... These methods are all proven to improve our health. They are simple and quick. They don't require costly medications (meaning they lack side effects and adverse reactions).
So rather than stumble through another round of stressed – and dangerous – holidays, do what I do... with my list of ways to kick the holiday blues...
1. Sunlight. You can stave off the holiday blues by spending time in the sun. One reason people feel depressed in the winter – known as seasonal affective disorder ("SAD") – is mostly due to a lack of sunlight. Many of us leave for work in the morning when it's dark and come home in the evening after sundown. This wreaks havoc on mental health.
Get outside, even when it's cold, and go for a brisk walk around midday. You can also try a sunlight lamp in your room to simulate sunlight and its benefits. Plus, sunlight helps regulate your sleep and wake cycles.
2. Walking. This simple exercise helps fight depression by releasing chemicals called endorphins. These feel-good chemicals make us feel less stressed. What's more, walking just 20 minutes a day boosts your immune system and even helps fight diabetes.
So do what I do and follow the 20-20 rule – wait 20 minutes after eating and then walk for 20 minutes, especially if you can do it in the sunshine. You'll be surprised by how energized you feel.
3. Meditate. I've written many times about the benefits of meditation. It's a simple exercise that anyone, regardless of their medical condition, can do.
Meditation lowers stress levels by boosting serotonin and dopamine levels. It calms activity in the amygdala. And meditation also activates the vagus nerve. That means you'll feel surges of oxytocin as well.
This time of year serves as a good reminder to take stock of both our wealth and health. And nothing is better than practicing stress-reduction techniques year-round. Put these strategies into place today for a stress-free holiday season.
If you want to brighten our moods, shoot us a message with your questions, comments, or tips you'd like to share for how to live a healthier, wealthier retirement. We want to hear from you – feedback@healthandwealthbulletin.com.
What We're Reading...
- Something different: What happens when you drink coffee every morning?
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
November 25, 2025