10 Steps to Ease Holiday Stress
If your stress level hovers around the 7-8 out of 10 mark in “normal” times, chances are during the holiday season it shoots up to an 11. The ideal holidays might be magical and snowy, but reality is often a bit different. You’ve got parties, events, overeating, fear of overeating, family visiting, gift shopping, overspending, cooking marathons, not to mention work piling up and end-of-year deadlines looming. Truth be told, it’s a lot for anyone to handle!
And here’s why you should care: stress is not just an annoyance, and burnout isn’t just ‘in your head’. It can have a pretty big impact on your health, over time leading you to feel fatigued, gain weight, and potentially develop a host of other health problems, some quite serious.
So what do you do? Let’s talk holiday stress-management strategies so you can avoid the burnout and make it through the season in one piece. I’ve got 10 ideas to help you stay calm and enjoy the holiday magic! The overarching theme that connects them all? Focusing on you.
“Making time for yourself is ultimately what’s going to help you stay more relaxed throughout the holidays.”
Step 1. Take 5
When the going gets tough, taking just five minutes for yourself to close your eyes and breathe deeply can activate your parasympathetic nervous system, calm you down, and make it easier for you to go back and respond to a difficult situation. Take 5 as often as you can, wherever you can (the bathroom’s a great place when you’re in a crowded house).
Step 2. Get Fresh Air
It's amazing how being outdoors in nature can help you reconnect with what's truly important in life. So get outside! Take a brisk walk. If you can, go to the woods or the beach and breathe in the air.
Step 3. Maintain Your Morning Routine
If you don't have a morning routine, now is a great time to create one! It doesn't need to be complicated, and can help cut stress by starting your day with self-care. Some ideas: a brief meditation, a short walk or yoga practice, journaling, reading, hot lemon water.
STEP 4. Move Every Day
When you exercise, your body releases endorphins which help to naturally decrease stress. So try to get in some movement every day. And if you're new to exercise or starting up again after a while, choose something easy that you can stick to. A little movement is better than no movement!
STEP 5. Practice Gratitude
Can you think of three things- big or small- that you're grateful for today? Write them down. When you do this regularly- daily, weekly, or every few days- you become more aware of the good things around you. It can increase your overall feelings of joy and help dial back your stress. Check out this post for more on cultivating a gratitude practice.
STEP 6. Be OK with Saying “No”
You’re pulled in multiple directions most of the year, maybe even more so during the holidays. Cookie swaps, holiday cocktails, and and lots of other get-togethers seem fun and exciting at the outset. But after a few events you may need a break. And that’s ok! You don’t have to say ‘yes’ to everyone and everything. It’s OK to set boundaries and make time for you, whether that means going to your favorite hot yoga class or relaxing on the sofa for the evening and just doing nothing.
Step 7. Be Firm With Family
For whatever reason, family members know how to push our buttons, and they often relish doing it- especially over the holiday dinner table. Maybe auntie is asking some personal questions about your career or relationship that you’re just not in the mood to discuss (is it even any of her business??). Or perhaps cousin Joe is espousing his abhorrent political beliefs to no end. If these kinds of scenarios arise, you have permission to nip them in the bud (not that you need any permission). Some strategies: a) Ignore the chatter, smile politely, and recognize there’s no good to come from arguing. If possible, leave the room. b) If inappropriate questions or comments are directed at you, try a response such as “why do you ask?” Or, be more direct: “I’m really not interested in discussing that today, thanks.”
STEP 8. Choose Your Own Self-Care
The term “self-care” gets thrown around a lot as the answer to all our problems. But what does it even mean? The better question is, what does self-care mean to YOU? Is it a sound bath at your yoga studio? Your favorite candle, a cup of tea, and curling up with a good book? Having a long call with your best friend? Take a couple minutes to journal on that- there’s no right answer. Whatever self-care means to you, make time for it!
STEP 9. Keep Eating Healthy
Stress and nutrition are directly related: when you’re under a lot of stress, you’re more likely to choose nutrition-poor foods (like sugar, carbs, alcohol). And when you eat well- lots of fruits, veggies, high quality protein and healthy fats- you’re naturally quieting your body’s stress response. What this means for you is, during this crazy time of the year, try to be extra aware of what you’re putting into your body and whenever possible, give it healthy food, so you can help your body destress.
Step 10. Ask For Help When You Need it
Need more support? That’s what I’m here for! Click here to schedule a time to chat and we’ll get to the bottom of what’s stressing you out and you might turn things around.
