10 Nov Healthy Ways Of Handling Holiday Stress
I don’t know about you, but I found this election cycle has been particularly brutal. And then consider we are mere weeks from Thanksgiving and the start of the holiday season bringing its own stress with it. I’m fortunate that I host a small thanksgiving dinner for our immediate family (myself, the hubby and our daughter who still lives close by) and a few select close friends; it’s very laid back and we try to keep it casual and fun. It hasn’t always been this way, and for those who have to visit face a large extended family and perhaps the dysfunction that comes with it, the stress can be overwhelming. And if Thanksgiving wasn’t enough, you get a 3 weeks reprieve from that family, to be inundated with it again.
Stress eating
Depending on the nature of my stress, I can be a nonstop eater (literally shoving anything that is fatty or sweet into my face) or a noneater (this is usually when my anxiety is high and my stomach is in knots). Neither is healthy, so I try to make sure I stick as close to me diet routine as possible, especially for breakfast. If I usually have a protein smoothie on Monday mornings and scrambled eggs on Tuesday, I try to stick to that as much as I possibly can. This ensures I at least start my day on the right track. This is where meal planning for breakfast and lunch become great tools to already be using regularly. I find that most days I can control those two meals, and with parties, family, events, dinner can be up in the air.
Another thing that really helps is having pre-measured ready to eat snacks around at all time. Prepare single servings of nuts and fruit, or hummus with veggies, or even a protein bar in a pinch, to help meet your need to graze without ruining the entire day.
Exercise
I know, who has time to exercise during the holidays!?!? Well, this is one of those times that anything is better than nothing. If you live in an area with mild weather, consider a quick walk around the neighborhood or a short outdoor hike. If you live with weather, try to incorporate a 20 minute yoga sequence (see below for a quick sun salutation sequence) into your day, or a 10 minute body weight routine (do as many lunges, squats, sit ups, tricep dips, planks as you can for 1 minute each; repeat as necessary).
Instead of meeting friends for happy hour, meet for a yoga class, hike, spin class or anything that allows you to be active and catch up. It’s a win win!
Meditate
This is by far one of the most effective way to alleviate anxiety and stress as quickly as possible. It can be done in most situations and only takes a few minutes. If you are like me, and incorporate a meditation practice into your daily life, it’s even more effective!
When you find yourself in a stressful situation, excuse yourself and find a quiet spot alone, like a bathroom, your car, any where you can take a minute to settle your thoughts. And thats exactly what you do: start taking 4 count breaths in, and 4 count breaths out, focusing only on the breath coming through your lips, down your throat, into your lungs, filling your chest and belly, then coming out in reverse order. Do this 3 or 4 times, imagine the anxiety and stress leaving your body with each exhale. Then start to repeat a calming mantra like “I am calm” “I am enough” Really whatever you affirmation you feel you need. My personal favorite when I am feeling stress or anxiety about situations that are outside of my control “Not my circus” to remind myself that the situation is not mine to control and let go. When you have released your anxiety/stress, you can return to your activity.
I have started to carrying a pair of headphones with me so I can utilize one of my meditation apps (see links below) to practice whenever I have a few minutes throughout the day. The guided meditations available are great as you learn to find what mantras work for you.
Sun Salutation Series
Buddhify for iOS and android – FREE
Breathe for iOS & Android – FREE
Meditation Studio for iOS – $3.99
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