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For many people, this time of year is all about the shopping. And there's a fair chance many feel less than joyful about the prospect. If fulfilling your lengthy list feels overwhelming, learning what brain science and evolutionary psychology say about shopping and gift-giving might help you understand exactly why you're stressed – and even point you toward a healthier, happier holiday season. Our reactions are encoded into our nervous system, said Dr. Beth Frates, a part-time associate professor in the department of physical medicine and rehabilitation at Harvard Medical School in Boston. "By understanding these brain responses, people can develop strategies to manage stress better, such as setting realistic expectations, focusing on mindfulness and simplifying holiday preparations," said Frates, who also is the immediate past president of the American College of Lifestyle Medicine. The idea of exchanging gifts at this time of year can be traced back to pagan solstice celebrations. But the drive to share with another is as old as humanity itself, said Dr. Diego Guevara Beltran, a postdoctoral fellow in psychology at the University of Arizona in Tucson who studies cooperation and generosity. The science of generosity is more about survival than stocking stuffers, Guevara Beltran said. Sharing food gave early humans an evolutionary advantage. "Generosity is just one of the ways by which we can accumulate resources, be it wealth itself or friendships or work partners or more attractive, more intelligent mates," he said. Sharing with other people, Guevara Beltran said, is "a signal that communicates how much you value them, their welfare, your relationship with them." Research has shown that helping people makes us feel good. Part of that, he said, is because when someone is part of a community, they feel protected. One way this manifests is through the act of giving gifts. But to derive happiness from gift-giving, the giver needs to feel both that it was not an obligation and that it was effective, according to the . That means it could be stressful to be in a culture where gift-giving feels mandatory, or if we can't see that a gift helped someone, Guevara Beltran speculated. It also might be stressful if gift-giving becomes a competition to show that you care about somebody more than the others around them. Our brains on shopping Stressful shopping can cause several physiological responses to kick in, Frates said. First is the "fight or flight" reaction that comes with stress. The release of chemicals that increase our heart rate, raise our blood pressure and intensify our breathing evolved to give us bursts of energy to escape danger. Frates said that while holiday stressors are not life-threatening, they can still trigger the stress response. The pressure to stay within budget could create a sense of scarcity, she said. "This taps into an evolutionary response, where the fear of losing resources like money can feel urgent and distressing." The holiday season also involves a lot of choices. "The brain has limited capacity for decision-making, and making multiple decisions can lead to decision fatigue," Frates said. "This fatigue reduces the ability to self-regulate and cope, which can lead to heightened stress responses when confronted with even minor setbacks, like a long line or out-of-stock item." The stress of needing to complete tasks within a limited time can intensify the fight-or-flight response, she said, as the brain interprets the ticking clock as a sense of urgency or threat. Meanwhile, Frates said, holiday shopping can also trigger brain chemicals that affect our feelings. "Dopamine, a neurotransmitter associated with pleasure and reward, is released when we anticipate something exciting or enjoyable, like finding a great gift or finding a good deal," she said. "This anticipation can feel rewarding even before any actual purchase is made." For some people, this dopamine boost can make shopping a relaxing experience. "It provides a temporary distraction from other stressors and allows them to focus on something positive, creating a 'holiday high,'" Frates said. For some people, that can be problematic. "When shopping becomes a way to chase that next dopamine hit, it can lead to excessive spending or impulsive purchases," she said. "This can become a trap, particularly during the holidays, when deals, sales and gift-giving pressures are everywhere." Understanding how all these processes work can help people recognize why they feel the way they do and adopt strategies to cope, Frates said. Here are some of her suggestions. 1. Start with self-care before shopping Prioritizing self-care means people can be their best selves and make good decisions, Frates said. So, "eat food that is delicious and nutritious. Get seven to nine hours of sleep. Make sure to enjoy physical activity. Take walks when you can and invite friends along. Practice stress reduction like meditation or yoga to help you calm your body and mind." Before going shopping, try taking deep breaths using stress-relieving techniques such as 4-7-8 breathing (inhale through your nose for four counts, hold for seven counts, and exhale through your mouth for eight) or box breathing (inhale through the nose for four counts, hold your breath for four, exhale for four, then hold for four). 2. Be strategic Don't shop when you're hungry, tired, lonely or stressed, Frates said. And don't start shopping 15 minutes before a store closes or a website's online deals end, she said. That's setting yourself up for triggering the fight-or-flight response. 3. Be mindful Before making a purchase, take a moment to consider whether it's truly needed or whether it's an impulsive choice. To avoid overindulging, set a specific budget or limit yourself to a couple of hours or specific shopping days. "This keeps dopamine-driven spending in check while still allowing for the enjoyable aspects of holiday shopping," Frates said. Look for post-shopping activities that provide rewards without the financial cost. That can satisfy your brain's desire for more dopamine in a healthier way. "Plan enjoyable, stress-relieving activities after shopping, like going for a walk, spending time with friends or indulging in a hobby," she said. 4. Bring a friend Not only does this support healthy social connections, Frates said, but if things start feeling stressful, "you have a buddy, and you have a support system right there for you." 5. Rethink the focus of the season "With gift-giving, we need to change mindsets in order to be able to manage the stress," Frates said. The holidays could be used to emphasize social connections, she said. "Thinking about the connection with the person and making gift-giving more about deepening the connection than anything else, I think, will really help to reduce the stress around the process," she said. So instead of scouring shops and websites for the "perfect" gift, think about making a meaningful and personal one, she suggested. It could be a poem, a painting, a song or a framed photograph that captured a special time. 6. Lessons for children It's easy to get caught up in the hunt for a hard-to-get item, Frates said. But ask yourself what the holiday means in your family's traditions. "Is it about getting that perfect gift for the child? Or is it about celebrating the meaning of that holiday?" So instead of having children ask for one specific toy, or a specific brand of clothing, teach them to leave a little leeway on their lists. "It is a good reminder to express to children that this season is about giving and sharing what we can in the best way that we can," she said, "and sometimes the exact gift is not available." Encouraging such an attitude can be a tall order, Frates said, but it's a place to start. "A simple mindset shift could be the difference between a stressful holiday shopping season or a joyful journey to find meaningful gifts for people you care about." covers heart and brain health. Not all views expressed in this story reflect the official position of the American Heart Association. Copyright is owned or held by the American Heart Association, Inc., and all rights are reserved. Sign up here to get the latest health & fitness updates in your inbox every week!ALTOONA, Pa. — After UnitedHealthcare’s CEO was gunned down on a New York sidewalk, police searched for the masked gunman with dogs, drones and scuba divers. Officers used the city's muscular surveillance system. Investigators analyzed DNA samples, fingerprints and internet addresses. Police went door-to-door looking for witnesses. When an arrest came five days later, those sprawling investigative efforts shared credit with an alert civilian's instincts. A Pennsylvania McDonald's customer noticed another patron who resembled the man in the oblique security-camera photos that New York police had publicized. Deputy Commissioner of Operations Kaz Daughtry speaks during a press conference regarding the arrest of suspect Luigi Mangione, Monday, Dec. 9, 2024, in Hollidaysburg, Pa., in the fatal shooting of UnitedHealthcare CEO Brian Thompson. (AP Photo/Ted Shaffrey) Luigi Nicholas Mangione, a 26-year-old Ivy League graduate from a prominent Maryland real estate family, was arrested Monday in the killing of Brian Thompson, who headed one of the United States’ largest medical insurance companies. He remained jailed in Pennsylvania, where he was initially charged with possession of an unlicensed firearm, forgery and providing false identification to police. By late evening, prosecutors in Manhattan had added a charge of murder, according to an online court docket. He's expected to be extradited to New York eventually. It’s unclear whether Mangione has an attorney who can comment on the allegations. Asked at Monday's arraignment whether he needed a public defender, Mangione asked whether he could “answer that at a future date.” Mangione was arrested in Altoona, Pennsylvania, after the McDonald's customer recognized him and notified an employee, authorities said. Police in Altoona, about 233 miles (375 kilometers) west of New York City, were soon summoned. This booking photo released Monday, Dec. 9, 2024, by the Pennsylvania Department of Corrections shows Luigi Mangione, a suspect in the fatal shooting of UnitedHealthcare CEO Brian Thompson. (Pennsylvania Department of Corrections via AP) They arrived to find Mangione sitting at a table in the back of the restaurant, wearing a blue medical mask and looking at a laptop, according to a Pennsylvania police criminal complaint. He initially gave them a fake ID, but when an officer asked Mangione whether he’d been to New York recently, he “became quiet and started to shake,” the complaint says. When he pulled his mask down at officers' request, “we knew that was our guy,” rookie Officer Tyler Frye said at a news conference in Hollidaysburg. New York Police Commissioner Jessica Tisch said at a Manhattan news conference that Mangione was carrying a gun like the one used to kill Thompson and the same fake ID the shooter had used to check into a New York hostel, along with a passport and other fraudulent IDs. NYPD Chief of Detectives Joseph Kenny said Mangione also had a three-page, handwritten document that shows “some ill will toward corporate America." An NYPD police officer and K-9 dog search around a lake in Central Park, Monday, Dec. 9, 2024, in New York. (AP Photo/Yuki Iwamura) A law enforcement official who wasn’t authorized to discuss the investigation publicly and spoke with The Associated Press on condition of anonymity said the document included a line in which Mangione claimed to have acted alone. “To the Feds, I’ll keep this short, because I do respect what you do for our country. To save you a lengthy investigation, I state plainly that I wasn’t working with anyone,” the document said, according to the official. It also had a line that said, “I do apologize for any strife or traumas but it had to be done. Frankly, these parasites simply had it coming.” Pennsylvania prosecutor Peter Weeks said in court that Mangione was found with a passport and $10,000 in cash — $2,000 of it in foreign currency. Mangione disputed the amount. Thompson, 50, was killed last Wednesday as he walked alone to a midtown Manhattan hotel for an investor conference. Police quickly came to see the shooting as a targeted attack by a gunman who appeared to wait for Thompson, came up behind him and fired a 9 mm pistol. Investigators have said “delay,” “deny” and “depose” were written on ammunition found near Thompson’s body. The words mimic a phrase used to criticize the insurance industry. A poster issued by the Federal Bureau of Investigation shows a wanted unknown suspect. (FBI via AP) From surveillance video, New York investigators gathered that the shooter fled by bike into Central Park, emerged, then took a taxi to a northern Manhattan bus terminal. Once in Pennsylvania, he went from Philadelphia to Pittsburgh, “trying to stay low-profile” by avoiding cameras, Pennsylvania State Police Lt. Col. George Bivens said. A grandson of a wealthy, self-made real estate developer and philanthropist, Mangione is a cousin of a current Maryland state legislator. Mangione was valedictorian at his elite Baltimore prep school, where his 2016 graduation speech lauded his classmates’ “incredible courage to explore the unknown and try new things.” He went on to earn undergraduate and graduate degrees in computer science in 2020 from the University of Pennsylvania, a spokesperson said. “Our family is shocked and devastated by Luigi’s arrest,” Mangione’s family said in a statement posted on social media late Monday by his cousin, Maryland lawmaker Nino Mangione. “We offer our prayers to the family of Brian Thompson and we ask people to pray for all involved.” An NYPD police officer and K-9 dog search around a lake in Central Park, Monday, Dec. 9, 2024, in New York. (AP Photo/Yuki Iwamura) Luigi Nicholas Mangione worked for a time for the car-buying website TrueCar and left in 2023, CEO Jantoon Reigersman said by email. From January to June 2022, Mangione lived at Surfbreak, a “co-living” space at the edge of Honolulu tourist mecca Waikiki. Like other residents of the shared penthouse catering to remote workers, Mangione underwent a background check, said Josiah Ryan, a spokesperson for owner and founder R.J. Martin. “Luigi was just widely considered to be a great guy. There were no complaints,” Ryan said. "There was no sign that might point to these alleged crimes they’re saying he committed.” At Surfbreak, Martin learned Mangione had severe back pain from childhood that interfered with many aspects of his life, from surfing to romance, Ryan said. “He went surfing with R.J. once but it didn’t work out because of his back," Ryan said, but noted that Mangione and Martin often went together to a rock-climbing gym. NYPD officers in diving suits search a lake in Central Park, Monday, Dec. 9, 2024, in New York. (AP Photo/Yuki Iwamura) Mangione left Surfbreak to get surgery on the mainland, Ryan said, then later returned to Honolulu and rented an apartment. Martin stopped hearing from Mangione six months to a year ago. Although the gunman obscured his face during the shooting, he left a trail of evidence in New York, including a backpack he ditched in Central Park, a cellphone found in a pedestrian plaza, a water bottle and a protein bar wrapper. In the days after the shooting, the NYPD collected hundreds of hours of surveillance video and released multiple clips and still images in hopes of enlisting the public’s eyes to help find a suspect. “This combination of old-school detective work and new-age technology is what led to this result today,” Tisch said at the New York news conference. ___ Scolforo reported from Altoona and Hollidaysburg, Pennsylvania. Contributing were Associated Press writers Cedar Attanasio and Jennifer Peltz in New York; Michael Rubinkam and Maryclaire Dale in Pennsylvania; Lea Skene in Baltimore and Jennifer Sinco Kelleher in Honolulu. Get local news delivered to your inbox!No. 12 Oklahoma aims to continue fast start in matchup vs. Prairie View A&M