ALCOAST 375/19 - DEC 2019 MANAGING HOLIDAY STRESS

R 041445 DEC 19
FM COMDT COGARD WASHINGTON DC//CG-11//
TO ALCOAST
UNCLAS //N06200//
ALCOAST 375/19
COMDTNOTE 6200
SUBJ:  MANAGING HOLIDAY STRESS
1. The holiday season is upon us. For many this is a time for rest, connecting with
loved ones, and celebration. Unfortunately for some people, the holiday season results in
enormous amounts of stress as they get caught up in the hustle and bustle of the
holidays. Trying to get the perfect gift, or making the flawless meal, can increase
their stress level. Whenever we experience stress, physical or mental, the body reacts
the same. The heart rate quickens, our breathing becomes rapid, and our body mobilizes
stress hormones such as adrenaline and cortisol to energize your fight or flight response.
Knowing what is happening and why, has shown to actually help people develop skills needed
to manage stress. Sometimes, when stressful situations are prolonged or severe enough they
may lead to feelings of irritability, anger, sadness, sleep problems, trouble concentrating,
or difficulty making decisions. When left unchecked, these physical and mental reactions to
stress can exacerbate medical conditions causing life-threatening conditions such as a heart
attack or stroke.
2. The best ways to manage stress is through self-care.
    a. Take care of yourself by eating a healthy, well-balanced diet, exercise regularly, and
get plenty of sleep.
    b. Connect socially by spending time with your loved ones.
    c. Find support from a partner, family member, friend, counselor or clergy person.
3. Regrettably, some people use alcohol as a solution to manage their stress, but this will
only complicate the situation. When consuming alcohol, please remember the 0,1,2,3, model:
    a. There are occasions where zero drinks is the low-risk option; such as when driving,
using any form of machinery, taking medication, or when you have a health condition such as
pregnancy.
    b. Consume no more than one standard alcoholic beverage per hour.
    c. Consume no more than two standard alcoholic beverages per occasion.
    d. Never exceed three standard alcoholic beverages.
4. Additional support for dealing with stress is available, by contacting CGSUPRT at
1-855-247-8778, or at: https://www.cgsuprt.com/. CGSUPRT offers a variety of services from
financial to emotional support. You can also contact one of the Health, Safety and Work-Life
(HSWL) representatives found on the HSWL website at:
https://www.dcms.uscg.mil/Our-Organization/Assistant-Commandant-for-Human-Resources-CG-1/Health-Safety
-and-Work-Life-CG-11/Office-of-Work-Life-CG-111/. Services are available to active duty members,
selected reservists, civilian employees, and family members.
5. For questions concerning this ALCOAST or further concerns about stress, please contact Mr. Tim
Merrell, Health Promotion Program Manager at (202) 475-5146 or Timothy.M.Merrell@uscg.mil, or Ms.
Christiana Montminy the Employee Assistance Program Manager at (202) 475-5156 or
Christiana.Montminy@uscg.mil.
6. RADM Dana L. Thomas, Director Health, Safety, and Work-Life, sends.
7. Internet release is authorized.