An Antidote to Holiday Stress
November 200
The holiday season is fast approaching, and, with it, the joy and hope that are a meaningful part of holiday traditions. But, for many, the holidays also bring stress: too much to do in too little time, loneliness or disappointment that life is not as it should be. Sometimes the joy and wonder get overlooked because we are hurried or distracted.
Stick to your exercise program as much as possible. Physical activity relieves stress and reduces feelings of anger and irritability that can arise with overload. Exercise helps you feel energized in a calm and focused way, so you can be productive without feeling so stressed about it. Exercise also contributes to good health, strengthening the immune system and counteracting stress-related illnesses such as high blood pressure and heart disease. And, since good food abounds during the holidays, you may need to use up those extra calories to prevent winter weight gain.
No time for your regular workout schedule? Then try for shorter sessions, but at least do something. If you are in good shape, increase exercise intensity to compensate for a shorter exercise duration. Make opportunities for physical activity during the holidays: Get everyone out for a walk, take the children sledding, go dancing.
Encourage friends and family to make self-care a priority. Need a gift idea? How about self-care gift certificates for a massage, hot springs visit or personal training sessions.
You can practice mindful awareness in simple ways. Eat slowly and savor a piece of fruit or a meal. Breathe deeply and tune in to the way your body is feeling. Watch the birds at the bird feeder or the squirrels on the lawn, and try not to think of anything else for five minutes. If you are like most people, your mind may try to race away into the past or the future. Don't be surprised, and don't get frustrated. Simply bring your awareness back to the present.
You can observe your emotions in this same way throughout the day. Sometimes you can choose to not dwell in negative emotions, such as anger or sadness, especially if it's just something small (or even just your thoughts) setting these emotions off. Take a minute to focus instead on the things you are grateful for and on the people you love, and the things that give your life meaning.
Mindful awareness can help you slow down and appreciate the richness of life. Instead of just trying to "survive" or "make it through" the holidays, why not create a meaningful holiday season for yourself and those you love? Do less and enjoy more.
Too much stress reduces quality of life, and puts a damper on holiday spirits. It can also contribute to health problems. Research has found that negative emotions, such as fear, anger and sadness, are associated with poorer immune function and increased risk of illness. Stress contributes to high blood pressure, digestive disorders and muscle tension, as the body continually tenses for action, ready to fight or flee. Many people attempt to reduce feelings of stress in ways that further worsen health: eating and drinking too much, or smoking.
You can reduce feelings of stress by making time for self-care, creating opportunities to focus on the positive things in life and taking time to do things you enjoy. Positive emotions, such as love, joy and contentment, counteract the negative effects of stress. They enhance immune function and improve your ability to cope with challenging situations. They also nourish your holiday spirit!
You can reduce feelings of stress by making time for self-care, creating opportunities to focus on the positive things in life and taking time to do things you enjoy. Positive emotions, such as love, joy and contentment, counteract the negative effects of stress. They enhance immune function and improve your ability to cope with challenging situations. They also nourish your holiday spirit!
Make time for self-care
Self-care provides essential energy to recharge your spirit. It's hard to feel pleasure when you are run down and exhausted. Maybe you can't squeeze in a day at the spa, but make time for a hot bath or a delicious healthy meal with family or friends.Stick to your exercise program as much as possible. Physical activity relieves stress and reduces feelings of anger and irritability that can arise with overload. Exercise helps you feel energized in a calm and focused way, so you can be productive without feeling so stressed about it. Exercise also contributes to good health, strengthening the immune system and counteracting stress-related illnesses such as high blood pressure and heart disease. And, since good food abounds during the holidays, you may need to use up those extra calories to prevent winter weight gain.
No time for your regular workout schedule? Then try for shorter sessions, but at least do something. If you are in good shape, increase exercise intensity to compensate for a shorter exercise duration. Make opportunities for physical activity during the holidays: Get everyone out for a walk, take the children sledding, go dancing.
Encourage friends and family to make self-care a priority. Need a gift idea? How about self-care gift certificates for a massage, hot springs visit or personal training sessions.
Use mindful awareness to see the positive
Have you ever done something "fun," but been so preoccupied you didn't enjoy it? To experience positive emotions, you need to be in a positive place, but you also have to be in the moment so you are able to appreciate what's going on. Sometimes, when people are busy, this is difficult to do.You can practice mindful awareness in simple ways. Eat slowly and savor a piece of fruit or a meal. Breathe deeply and tune in to the way your body is feeling. Watch the birds at the bird feeder or the squirrels on the lawn, and try not to think of anything else for five minutes. If you are like most people, your mind may try to race away into the past or the future. Don't be surprised, and don't get frustrated. Simply bring your awareness back to the present.
You can observe your emotions in this same way throughout the day. Sometimes you can choose to not dwell in negative emotions, such as anger or sadness, especially if it's just something small (or even just your thoughts) setting these emotions off. Take a minute to focus instead on the things you are grateful for and on the people you love, and the things that give your life meaning.
Mindful awareness can help you slow down and appreciate the richness of life. Instead of just trying to "survive" or "make it through" the holidays, why not create a meaningful holiday season for yourself and those you love? Do less and enjoy more.
Make time for pleasure
Pleasurable experiences reduce stress and feel good! Enjoy your daily pleasures such as a good cup of tea, a good book or a delicious meal. Laughter is especially therapeutic — watch a funny movie and read the comics. Feeling good will reduce holiday stress and get you off on the right foot in the new year.© 2008 Fitness Management Magazine
