Holidays mean family, friends, caroling, gathering, feasting, parities, shopping and gifts. And sometimes the Holiday Season can mean stress, anxiety, and all the troubles they cause.
We could talk about the things that cause us to feel stressed, like having too much to do in too short of a time frame and worrying about getting it all “Just Right.” And we could talk about the emotional traumas that resurface when we think about being around family and others that we would avoid spending time with the rest of the year. And yes, we could talk about how people tend to fall into bad habits this time of year, giving in to cravings, indulging a little more in food and alcohol, and hoping the caffeine will keep them going long enough to get through the holiday.
Or we can talk about how to release that stress, quiet those negative feelings, surround yourself with a sense of peace, and respond to any situation with calm and confidence.
About Stress...
Let’s talk about stress for just a minute first, so that we can understand that there really is nothing wrong with us, and that we can absolutely get control over all those things that feel out of our control in this busy and bustling season.
Many of us have the expectation that the holiday season is supposed to be a relaxing and happy time. We can see it as an opportunity to spend time with friends and family, celebrating traditions and showing the best of who we are. Sometimes we can set those expectations a little too high, and the holidays can become filled with stress of all varieties. In the end the holidays can feel more like a burden than a chance to relax and reconnect.
Nearly a quarter of Americans reported feeling “extreme stress,” according to a poll by the American Psychological Association. Statistics show that up to 69 percent of people are stressed by the feeling of having a “lack of time,” 69 percent are stressed by believing they have a “lack of money,” and 51 percent are stressed out about the “pressure to give or get gifts.”
During holiday time, stress is ratcheted up by a number of factors. We can feel the pressures of a lack of money, shopping decisions and deadlines, parties, strained family relations, pleasing family and friends, having the “perfect” holiday, and the media bombardment of happy, smiling families and friends enjoying holiday festivities.
There’s also the increased vulnerability. We experience emotions on a bigger scale around the holidays, so we are more affected by recent personal losses, the death of a loved one, a divorce. or the breakup of a relationship. Some of the most common stressors can be feelings of loneliness and being without family.
The stress and anxiety of the holiday season can manifest in symptoms that we should be on the lookout for. The symptoms of increased stress are indicators that our bodies are being affected, and that we need to make some changes.
The symptoms you should pay attention to include headaches, difficulty sleeping, fatigue, exhaustion, difficulty concentrating, short temper, upset stomach, low job satisfaction and morale, aching muscles (including lower back pain), loss of appetite, changes in behavior, a lack of interest in activities, and a decline in productivity and work performance.
When you see the effects of stress begin to escalate, then it is time to scale back and take some time to reset and rest.
UnStress the Holidays
There are many ways that you can be kinder to yourself this season. These little things can give your mind and body the chance they need to recharge and release some of that extra pressure that’s been building up before it causes problems.
If you can, take advantage of flexible hours during the holidays.
Power down your smartphones to give yourself some boundaries.
Relieve mental fatigue by periodically walking away from your work or computer screen.
Listen to your body for signs of stress.
Stick to a regular sleep schedule as much as possible.
Eat smaller portions.
Ask for help, and be specific!
Go for a short walk.
Listen to a meditation or hypnosis recording.
Choose what’s most important to you about the holiday and focus on that.
Tools to Instantly Dissolve Stress
Stress uses a lot of energy and resources in your body, meaning you have less in reserve to manage things that may come up in day-to-day life. Here are some simple things that you can do to dissolve stress instantly and give your mind and body some space to recover and recharge.
Abdominal Breathing
The thing about abdominal breathing is that you can do it anytime and anywhere, and it relieves stress and removes anxiety almost instantly. And it’s as easy as taking a breath!
To begin, push your stomach (abdominal) muscles out. Inhale deeply, filling your lungs. Hold the breath for just a moment, then exhale slowly. Do that about three more times, and notice the difference in how you feel. Notice that you feel a little calmer, a little clearer, a little more relaxed.
When you push your stomach muscles out, your diaphragm drops. Your diaphragm is the muscle that separates your chest from your belly. When your diaphragm drops, it allows your lungs to fill completely with air, allowing more oxygen into your body.
Abdominal Breathing stimulates your Vagus nerve, which turns off your stress response and releases Serotonin, Melatonin, and Dopamine. This combination of feel-good chemicals, oxygen-rich blood, and the brief pause to shift your focus to your breathing is a simple and profoundly powerful way to release stress anytime, anywhere. Try it in sets of four whenever you feel a little tense or tired.
Rinsing
This exercise uses waking hypnosis to help clear negative thoughts out of the mind. Start breathing in a nice, steady rhythm. As you focus on your breathing, let your mind begin to wander to whatever comes to mind. Don’t try to edit or control the thoughts, just let them happen. Next, imagine a gentle stream, a waterfall, or a shower. Imagine the water moving through your mind, rinsing your thoughts away. You can even imagine watching your thoughts rinse off of you and down the stream, or down the drain. If you find your mind wandering too far, bring your focus back to your breathing, then back to the water. Practice this for at least ten minutes each day.
Take time out to be good to yourself. The holidays will come and go no matter what you do, so allow yourself to enjoy them, and ask for help when you need it.∎