For individuals with chronic pain conditions such as arthritis, neuropathy, or back pain, holiday stress can be a contributing factor to worsening symptoms.
At Interventional Pain and Regenerative Medicine Specialists (IPRMS) in Arlington, Virginia, we regularly see patients whose chronic pain symptoms flare during the holidays.
Here is guidance from our team on the connection between holiday stress and chronic pain, along with tips to help you lower the pressure this season.
When you’re stressed, your body releases hormones like cortisol and adrenaline, which are helpful in short bursts to fuel a “fight or flight” response to danger.
However, chronic exposure to these hormones can heighten muscle tension, increase inflammation, and impair sleep, all of which contribute to pain flare-ups.
Stress also disrupts your nervous system’s ability to regulate pain signals, making existing discomfort feel more intense. Social expectations, financial pressures, travel, and changes in routine during the holiday can all increase stress levels, leaving your body more vulnerable to pain.
Holiday routines that can increase stress and worsen chronic pain include:
From gift shopping to cooking large meals, it’s easy to take on too much during the holidays. Overexertion, including a “shop ‘til you drop” mentality, can strain muscles and joints, leading to increased pain.
Holiday schedules often mean late nights, early mornings, and fewer opportunities for quality sleep. Poor rest can significantly heighten pain sensitivity and fatigue.
Family dynamics, grief, or loneliness can intensify emotional stress, which directly contributes to physical pain, especially with conditions involving the nervous system. Holiday stressors can also worsen mental health issues that may be linked to chronic pain, such as anxiety and depression.
Exercise, stretching, medication schedules, and healthy eating routines are often more challenging to maintain during the holidays. Neglecting exercise, skipping healthy meals, or forgetting your medication can lead to pain flare-ups.
Take these self-care steps to manage stress and chronic pain this holiday season:
Permit yourself to say “no” to activities that push you beyond your limits. Listen to early warning signs, such as increased tension or fatigue, and opt for an early night rather than a marathon of holiday movies or board games.
Break tasks into smaller steps and schedule downtime between events to avoid the holiday rush and the associated stress.
Take a break from shopping and other holiday chores when necessary, but don’t neglect your regular exercise sessions. Yoga, walking, swimming, or cycling can help keep muscles loose and reduce stiffness caused by holiday stress.
Practice mindfulness, deep breathing, or brief meditation sessions to cultivate a sense of calm. Even five minutes can help soothe your nervous system and refocus your holiday intentions.
Maintain a steady care routine throughout the holidays. Whether it’s medication, mental health therapy, physical therapy, or interventional pain management, a predictable strategy helps prevent flare-ups.
Consider scheduling with a pain management physician before the holiday rush begins to fine-tune your current treatment plan as necessary for the season.
Holiday stress can have a profound impact on chronic pain, but small, intentional steps can make the season manageable and enjoyable.
Our team is here to help you navigate the holidays with the support and pain management expertise you need. Schedule an evaluation at IPRMS today.
