How To Manage Your Holiday Stress
The physical consequences of unattended stress can be far-reaching and, at some point, become more permanent than chronic.
This holiday season, keep yourself from over-stressing by using some of our amazingly easy stress-reducing techniques!
1) Listen to Unique Sounds
When overwhelmed, try stepping outside the usual holiday carols and explore soothing audio experiences or relaxing classical music.
Playing calming sounds has a measurable effect on the brain and body, as it can lower blood pressure and reduce cortisol, a hormone linked to stress.
For instance, binaural beats or ambient music specifically designed for relaxation can calm your mind and reduce anxiety.
One recommendation is cello master Yo-Yo Ma playing Bach or listen to ocean or nature sounds.
Try This:
Curate a playlist with sounds you find most soothing—perhaps the rustling of leaves, Tibetan singing bowls, or even soft jazz—and use it as a background during busy moments.
2) Connect with Someone You Trust
Instead of a casual call to a friend, consider scheduling a dedicated time to chat or video call someone you trust.
Sharing your concerns in a meaningful conversation can be incredibly therapeutic and help reframe your perspective. Also, helping someone else is a good antidote.
Proactive Connection:
Plan a stress-reducing activity together, like a brief walk-and-talk over the phone or a virtual coffee chat. Engaging in a shared experience adds an extra layer of emotional relief.
3) Reframe Your Thoughts
If you can’t call a friend, talking to yourself can be the next best thing.
You are not silly, just tell yourself why you are stressed out, what you have to do to complete the task you are working on, and that everything will be okay.
This is an excellent way to pass the time spent looking for parking spaces.
Actively challenge unhelpful thoughts.
When stress creeps in, ask yourself:
- Is this thought realistic?
- What’s the worst that could happen, and how would I handle it?
- What’s one small action I can take to improve the situation?
This structured approach shifts your mindset from reactive to proactive.
Tip:
Write these questions on a note and keep them handy to ground yourself during high-pressure moments.
4) Breathe With Intention
“Take a deep breath” is not a cliché.
For an easy 3-5 minute exercise, sit up in a chair with your feet flat on the floor and hands on top of your knees.
- Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest.
- Deep breathing oxygenates your blood, helps center your body, and clears your mind, while shallow breathing causes stress.
Also explore intentional breathing techniques:
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat.
- Alternate Nostril Breathing: Close one nostril and breathe deeply through the other, switching sides after each breath. This method is used in yoga to promote calm and focus.
Enhance the Experience:
Pair your breathing practice with a calming essential oil, like bergamot or sandalwood, to further relax your senses.
5) Seek Out Laughter
Laughter is healing and releases endorphins that improve mood and decrease levels of the stress-causing hormone cortisol and adrenaline.
Laughter tricks our nervous system into making us happy.
While laughter truly is a powerful stress reliever, you don’t have to wait for it to happen naturally.
- Explore stand-up comedy clips, humorous podcasts, or curated collections of funny holiday fails.
- Deliberately seeking laughter can bring levity to your day and elevate your mood.
Interactive Fun:
Consider joining a local improv class or hosting a lighthearted game night with friends and family for built-in humor and connection.
6) Experiment with Soothing Teas
Say no the Frappuccino and try a nice cup of green tea.
- It has less than half the caffeine of coffee and contains healthy antioxidants as well as theanine – an amino acid that has a calming and soothing effect on the nervous system.
Or, instead of defaulting to green tea, explore lesser-known herbal blends that might surprise your palate and relax your mind.
- Try teas infused with ashwagandha, holy basil, or valerian root, which have properties known to support stress relief.
Make It Special:
Create a tea ritual where you pair your drink with a calming activity, such as journaling or gazing out the window, to deepen its stress-relieving effects.
7) Embrace Mindful Movement
The concept of “mindfulness” is a large part of meditations and somatic approaches to mental health and has become en vogue in psychotherapy.
Here are some ideas:
- Try joining a class of yoga, tai chi, or Pilates. These systems of mindfulness incorporate physical and mental exercises that prevent problems in the first place. Sometimes you can even find free classes around town!
- Consider dynamic practices like dance therapy or mindful walking, where you focus on every step and movement, immersing yourself in the present moment.
- Even small acts like stretching while focusing on your breath can bring a sense of calm during hectic days.
Explore New Options:
Apps like “Insight Timer” or “Headspace” often include guided sessions tailored to active mindfulness exercises, helping you find a method that resonates.
8) Optimize Your Sleep Environment
Stress can cause you to lose sleep.
Lack of sleep is also a key cause of stress.
- This cycle causes the body to get out of whack and only gets worse with time.
- Try turning the TV off early and keep electronic devices off too.
- If you do want to watch a little television, stay away from negative news and tune in to the Hallmark channel for a feel good holiday movie. Stranger Things will not help you sleep…
You can also invest in optimizing your sleep quality through practical adjustments:
- Use a weighted blanket for its calming effect.
- Experiment with sleep tracking tools to identify patterns and improve habits.
- Try light therapy in the evening to regulate your circadian rhythm, especially during the darker winter months.
Reclaim the Evening:
Replace screen time with a sensory activity, like flipping through a photo album or listening to an audiobook with a soothing voice, to transition more easily into rest.
Article information taken from healthsearch.com, healthline.com, helpguide.org and article by Elizabeth Scott, M.S., About.com Guide
