Holiday stress. It can be hard to avoid.
In the U.S., we’re getting ready to celebrate Thanksgiving. The day after officially begins the Christmas season, although commercials touting holiday sales have been running for weeks.
In my neighborhood, I’ve already seen holiday decorations. The days between Thanksgiving and Christmas are few. Stress levels quickly rise.
But the holiday season should be a time to reflect, be thankful, and enjoy special time with family and friends. It should be a chance to take a break from the hustle of everyday life.
Managing Stress
Stress at any time of year can lead to worry and anxiety. During the holiday season, that stress can make it even harder to enjoy your loved ones.
Long-term stress can also affect your health.
During the first year of my son’s illness, I needed to stay calm and focused. I needed to manage my stress. While I used many methods to ease my worries, a few tools became habits that are essential to managing stress. Here are four practices that help me stay calm and how you can apply them this holiday season.
1. Mindfulness
By practicing mindfulness, it’s easier to stay in the present. The more you focus on the present, the easier it becomes to notice the good surrounding you. Mindfulness is being aware of your thoughts and feelings without judging them. It can be achieved in many ways. Here are two ways to be mindful:
· Journaling - take a moment to write down what’s bothering you. Make a list of the things that are weighing you down. Getting it out of your mind and on paper is one way to be more mindful.
· Conscious breathing - I didn’t know what conscious breathing was until I began to study mindfulness and meditation. Once I learned how easy it was, I was sorry I hadn’t realized it earlier. Pause for a moment and focus on your breathing. Take deep breaths, exhaling through your mouth. Focus only on your breath. Try it right now. It’s incredible how quickly it can help reduce racing thoughts.
By taking note of how you feel throughout the day, you can learn to ease stress. The more you practice mindfulness, the easier it becomes.
2. Meditation
Meditation is an extension of mindfulness. Once you’ve become more mindful, meditation is the next step. When I started a mediation practice, I wasn’t sure what I was supposed to feel. I thought I was doing it wrong. But once I let go of the preconceived notions of meditation, adding it into my daily life became easy.
Meditation does not need to be lengthy. Start by taking five minutes a day. Use an app if you find it helpful. Find a quiet place without interruption. Clear your mind of your to-do list. Breathe deeply. If your mind wanders, it’s okay. Just take the time to relax and reset.
3. Gratitude
It’s easy to be thankful when times are good. It can be more challenging when you’re stressed. But that’s precisely when practicing gratitude can help.
During his decades studying gratitude, Robert Emmons found that gratitude led to many benefits, including:
•Stronger immune systems
•Lower blood pressure
• Feeling less lonely and isolated
Taking time daily to be grateful promotes a positive mindset, which helps reduce stress. By staying in the present and being thankful for each moment, you worry less about what’s to come.
4. Walking
We all know the benefits of exercise, but sometimes, you may not have time for a complete workout. Getting outside to take a walk can have an incredibly calming effect when you’re stressed.
Whether it’s an early morning walk or during your lunch break, take five minutes or more and head outside, even in the cold. Put your phone away and notice your surroundings: the color of the sky or the sounds around you.
Taking a short walk can improve your mood and reduce overall stress. You may take longer than five minutes because the walk is so enjoyable.
Final Thoughts
These four habits — mindfulness, meditation, gratitude, and walking— are easy yet powerful ways to reduce stress during the holidays or any time of the year.
In just twenty minutes a day (five minutes for each activity), you can cultivate a sense of calm when you need it most. The key is consistency.
Start small, but start now. You may be surprised how quickly you become more relaxed, happier, and ready for the holiday season!
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My Mess Is My Message II is coming soon!
I’m so excited to be a part of this multi-author book project, which will be published in December and available on Amazon! Look for more details coming soon.
If you’d like to join a list to pre-order the book, leave a comment, and I’ll be sure you’re added.
Until next week, be mindful and stay safe.
For my U.S. readers, Happy Thanksgiving!