‘Tis the season to be jolly?
The holidays are right around the corner. They are meant to be a time of cheer and joy while gathering with those we love most – but in light of the ongoing virus, kicking off this year’s festive season will look different for many of us, and that may include higher-than-usual levels of stress, depression and anxiety.
The holidays are often recognized as a time for gratitude, but do you find yourself fighting for joy in the midst of all the chaos? You’re not alone.
Even before this year, many people like you and me noticed an increase in their stress levels during the holidays. Between financial burdens and family commitments to irregular daily routines, sleep disruptions, increased alcohol intake and change in diet – how can you cope with all of the unprecedented challenges of this holiday season?
Here are a few tips for managing stress levels that are easy to incorporate into your daily schedule.
- Deep Breathing – Is a relaxing and effective technique that relaxes your nervous system, stimulates the parasympathetic nervous system, lowers blood pressure, alkalizes your body and encourages a restful night’s sleep. “Box Breathing” can be done anytime and anywhere to help you relax and refresh your body. To practice Box Breathing, exhale completely to empty your lungs. Inhale for a count of 6-8, hold for a count of 5, exhale for a count of 6-8.
- Progressive Muscle Relaxation – Is a method that helps relieve tension in your body and decreases anxiety. To practice PMR, tense a group of muscles as you breathe in for a count of 6-8 then relax your muscles as you slowly exhale. Start with your feet and work your way up ending with the muscles in your face. Give yourself a 5-10 second break before moving on to the next muscle group.
- Essential Oils – We love using essential oils to promote relaxation. Popular oils for relaxation include lavender, vetiver, chamomile, rose, clary sage, ylang ylang, geranium and patchouli. To practice using essential oils in your everyday life, diffuse 5-7 drops of oil in a diffuser as you work throughout the day or sleep at night.
- Exercise – Physical activity like biking, walking and jogging produces higher amounts of neurotransmitters such as dopamine, which are known to reduce stress and improve your overall mood. It’s also known to increase endorphins and serve as an effective stress-buster. For a more low impact exercise, Yoga has been shown to promote relaxation, reduce stress, lower blood pressure and heart rate.
- Journaling – Helps to organize and understand your thoughts more clearly. Keeping a journal is a great tool for dealing with stress, depression or anxiety. It can also be effective in reframing your feelings and emotions.
- Healthy Diet – Eating a variety of foods – quality protein, colorful fruits and vegetables, (eat the rainbow!) and complex carbs help balance blood sugar which gives you the energy you need for whatever comes your way.
Holidays may not look like we all hoped it would, so by creating margin in your day to practice these stress management tips, you’ll set yourself up to live a healthy, joyful life – for the remainder of this year and in the years to come. Caring for yourself intentionally as a whole person – body, mind, emotions and spirit – is key.