Do the holidays make you feel anxious? You are not alone. Many people experience holiday stress. Although this time of year brings family and friends together, it can also be a major source of stress and anxiety. Your normal routine is thrown off track.. There are usually several parties or gatherings to attend. You may eat and drink things you don’t normally consume. Perhaps you host events. Add this up and it equals feeling overwhelmed, getting less sleep and experiencing more stress.
There are some simple things you can try when you feel overwhelmed, tired, or stressed. These are not time consuming. Practice them regularly and you may find you better enjoy the holidays.
- Recognize signs of stress. It’s important to first recognize that you are actually feeling stressed. Also, be sure to rule out anything serious going on. Some typical signs of stress are irritability, moodiness, anxiety, insomnia and headaches.
- Set an intention to relieve holiday stress. Once you determine you are stressed, set your intention to feel better. This is important because it confirms your commitment to taking action. Once you are committed to making an improvement, you can then do something about it.
- Take action.
Below are four simple, effective techniques to help you manage holiday stress. Make it a practice do at least one of these every day.
Deep Breathing
Breathing exercises are great for lowering stress levels. Deep breaths send the message to your nervous system to calm down. Try this now. Take a nice deep breath in, followed by a long exhale. This alone may help you relax more. Taking four or five breaths like this only takes a few moments, and can be done anytime and anywhere. Ideally do this with your eyes closed to block out the world around you.
Meditation
Meditation is the action of focusing the mind on one focal point. The breath is a great point of focus because it is always available. Breath counting meditation is a simple technique that anybody can do.
How to do breath counting meditation:
Be in a comfortable place free of distractions.
Close your eyes.
Take a couple deep breaths to help you relax.
Next, allow your breath to flow naturally without controlling it.
Begin to notice the inhales and exhales as they happen naturally.
After a few moments, with the next exhale, mentally count ‘One’
With the next inhale, mentally count ‘Two’.
On the next exhale, mentally count ‘Three’.
With the next inhale, mentally count ‘Four.
On the next exhale, mentally count ‘Four’.
With the next inhale, mentally count ‘Three’.
On the next exhale, mentally count ‘Two’.
With the next inhale, mentally count ‘One’.
On the next exhale, mentally count ‘One’.
With the next inhale, mentally count ‘Two’.
Continue to count with your breath, one to four, and four back to one
Proceed for 2-3 minutes (or longer if you like).
This meditation method helps you gain mental distance from thinking. Practice this regularly to feel more relaxed, refreshed, and less affected by external stressors.
Take a Break
Taking a break during the day is a great way to reset your mind. These simple methods can go a long way in helping to manage holiday stress:
Walking, especially in nature, is a great way to relieve holiday stress. One, it allows you to get away from the busyness of the season. Two, it provides gentle exercise to help relieve physical stress. Three, walking is a great way to allow your mind to daydream. This gives you a mental break from thinking about your to-do list. Four, you get an extra bonus if you walk in nature.
Enjoy a coffee or tea break.
Any form of getting away from the holiday hustle and bustle helps to relieve stress and anxiety. Take time out for yourself with a nice warm cup of coffee or tea. If you are feeling social, invite a friend. If you need solitude, enjoy your break alone.
Take a bath.
The warm water of a bath relaxes your body. The timeout relaxes your mind. Indulge yourself occasionally and you will better enjoy the holiday season.
