Navigating the Holiday Season with Ease
Dec 03, 2023
Are you feeling tight and stressed? As the holiday season approaches, with its festive spirit and cheer, it often ends up being stressful. From preparing for gatherings to managing expectations and financial concerns, this time of year can be as taxing as it is joyful. However, science-backed strategies and calming exercises can minimize stress.
The holiday season can trigger stress for various reasons – social pressures, financial strain, the demands of hosting events, and the disruption of regular routines. Psychologically, this stress can manifest as anxiety, irritability, or even sadness. Physiologically, stress activates our body’s “fight or flight” response, releasing cortisol and adrenaline, which can affect our overall well-being.
How To Minimize Stress
Mindfulness and Meditation
Mindfulness practices can significantly reduce stress levels. Mindfulness involves staying present and fully engaging with the here and now. Most of us overschedule during this time which leaves us rushing around with very little time to fully engage. Make sure to plan in buffer time to fully engage in mindfulness practices. Meditation, even for short periods daily, can help to calm down your nervous system. Consider starting or ending your day with a simple 10-minute meditation session.
Maintain Physical Activity
Physical activity increases the production of endorphins, the brain’s feel-good neurotransmitters. The American Journal of Preventive Medicine shows that a brisk 30-minute daily walking can significantly improve mood and reduce stress.
Good Night’s Sleep
Never underestimate the power of a good night’s sleep. Sleep deprivation can exacerbate stress and negatively impact mood. The recommended time is 7-9 hours of sleep per night for optimal health. Stick to a regular sleep schedule even during the holidays.
Healthy Eating Habits
While it’s tempting to overindulge in holiday treats, balanced nutrition plays a key role in managing stress. Overconsumption of sugar and alcohol can lead to mood swings and energy crashes.
Social Connections with Healthy Boundaries
The holidays are a time to connect with others, but it’s important to set boundaries. Engage in social activities that you find enjoyable and fulfilling. Check-in with yourself and create awareness of when and where you may have to set healthy boundaries by simply saying No to events or people.
Deep Breathing Exercises
Deep breathing is a quick and effective way to reduce stress. Techniques like diaphragmatic breathing can activate the parasympathetic nervous system, which calms the body’s stress response. Try taking a few deep breaths before entering a potentially stressful situation.
Setting Realistic Expectations
Remember, it’s okay not to have a perfect holiday season. Setting realistic expectations, whether it’s about gifts, meals, or gatherings, can alleviate the pressure.
Time Management
Plan and allocate specific times for shopping, cooking, and other activities. Avoid last-minute rushes by breaking tasks into smaller, manageable chunks. Years ago, I committed not to shop after December 1st – it has been a life changer!
The holiday season doesn’t have to be synonymous with stress. By incorporating these science-backed strategies into your daily routine, you can navigate the festivities with more calmness and joy. Remember to take time for yourself, embrace the moment, and enjoy the spirit of the season. Here’s to a peaceful and joyful holiday season!
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