This post was written by Jeanette Roberts, RN, NBC-HWC, lifestyle change specialist, Parkview Employer Solutions.
During the holidays, it's easy to feel pulled in many directions. This post offers practical strategies to help you navigate the season with balance and ease.
Understanding stress
Stress is our body's response to physical, emotional or environmental factors. Everyone experiences stress, but we all feel it to different degrees and react to it in various ways. Our brain and body respond to these triggers by setting ourselves up to fight or flee, even during situations that do not endanger us.
For some, small amounts of pressure can be beneficial. Time under tension in muscles builds strength and improves health. The stress of taking a test can help build confidence. On the other hand, especially during the holidays, the pressures of managing spending, upholding important traditions, and preparing to host or travel to visit out-of-town family members can be overwhelming and induce irritability and anxiety instead of joy.
When we experience constant stress and don't handle it effectively, it can activate an inflammatory response, wreaking havoc on our bodies. This can manifest as increased heart rate, high blood pressure, muscle tension, sleep disturbances and digestive problems.
Building healthy habits
How we react to stressors is often shaped by our experiences, including the ways we have handled previously challenging events and is reinforced daily by our self-talk. Fortunately, we can fight stress by developing healthy habits and addressing our mindset. Try picking one or two peace-bringing practices to focus on this season. Here are a few to help you get started:
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Explore a hobby. Creative or relaxing activities can provide an escape from daily pressures.
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Get enough sleep. Restorative sleep is essential for emotional and physical resilience.
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Eat healthfully. Nourishing your body with wholesome foods supports overall well-being.
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Stay active. Exercise reduces stress hormones and boosts mood.
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Spend time in nature. Fresh air and greenery can help clear your mind. Consider visiting a botanical conservatory to enjoy the beauty of plants and flowers, even during winter.
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Take breaks from electronics. Unplugging can reduce mental clutter.
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Connect with loved ones. Quality time with family and friends nurtures your spirit.
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Give back. Acts of service can create a sense of purpose and joy.
While these habits can help reduce overall stress, having a few quick and simple techniques on hand for those unexpected moments is essential. If you're feeling stressed, try the following methods to help you regain your calm:
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Smile and practice gratitude. Pause to identify something you are grateful for or looking forward to during the holidays.
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Control your breath. Do a physiological sigh in the moment to help reduce stress. Take a normal breath in through your nose, expanding your abdomen, and breathe out through your mouth, long and slow, from your abdomen. Make sure your exhale is longer than your inhale.
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Reframe negative self-talk. Instead of saying, "I'm stressed," try saying, "I am maximized," or "I am energized." Replace expressions like "I hate" with "I prefer." View your problems as challenges and perceive a busy schedule as being in demand rather than overwhelming.
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Incorporate a mantra. Add positive reassurance to your mindful breathing with phrases like:
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I choose peace
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I am capable
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Come Holy Spirit
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I am enough
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All is well
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Be the change
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Listen to something positive. Play your favorite song or keep links to short guided meditations on your phone when you are stuck in traffic or trying to wind down. Consider carrying headphones if needed in a crowded space, like waiting in line.
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Say a prayer. Leaning into your faith can bring comfort and calm.
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Give out hugs. Physical connection releases oxytocin, which can help lower cortisol, the stress hormone.
Parting words
Regardless of where our stress comes from, we control how we manage it. By making small, mindful adjustments to our habits, thinking and behavior, we can gracefully navigate even the most challenging situations. May your holidays be full of peace and happiness. And if stress should creep in, remember you have the tools to refocus and reclaim your calm.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses, delivering innovative services to improve employees' health and well-being, including Proactive Injury Care, Occupational Health, Employee Assistance Programs, Workplace Wellness, Employer Clinics Diabetes Care Direct and more. Contact [email protected] for additional information.
