Help for Stress-Free Holidays!

Holiday Stress: 3 Tips to Staying Happy and Healthy

by Dr. Taryn Deering, ND

Each year I vow to slow down and enjoy the holidays. However, as the commitments and to do lists grow, those aspirations can quickly disappear. These are the strategies I use to minimize the inevitable stress of the holidays.

1.  Keep the routines that work.

That morning cup of tea, the evening walk or 10 minutes of yoga- you know what works for you to reduce stress. The key is to keep doing it and all of the other things that keep you healthy and sane like eating regularly and getting adequate sleep.

2.  Prioritize your time.

Think about how you really want to be spending your time and adjust your schedule accordingly. Make a list of planned activities and check to see that the list reflects your priorities- whether that means spending time with family, preparing a delicious meal, taking some time to relax, or anything else that you find nurturing.

3.  Make space for fun.

Take the time to enjoy the little things that make you smile and look for the humour in situations. Laughter provides balance and is a great way to gain perspective when things become overwhelming.

Make time for stretching! by Meghan Munro, RMT.

WOW it is already that time of year again where we all run around finding that perfect something for everyone on your holiday shopping list. Why not try and do something for yourself in between running around? Have you noticed your shoulders up around your ears or a lingering headache that will not go away? This could be your body’s way of trying to tell you that you are putting extra stress on your body and that you need to find a way to calm down a bit. 

A fast and easy way that you can try and help the stress level this holiday is to stretch and take some deep calming breaths. When you stretch perform it on both sides, three times on each side and hold for a minimum of 30 – 45 seconds. I have included two stretches for you to try over the holidays. A calming breath is performed when you breathe in deeply through the nose and then slowly blow all the air out through the mouth. Try doing this three times in a row. If you don’t find yourself calming down then try the same method only close your eyes. Hopefully these will help reduce your level of stress over this busy holiday season.

Stretch 1:

Sitting in a chair, place your hand under the chair (this is so your shoulder doesn’t raise up). Tilt your ear to your opposite shoulder and hold for 30-45 seconds. If you do not feel a stretch place your free hand on your head and gentle pull towards your shoulder
Repeat on the other side.

Stretch 2:

Neck Flexion and Extension are also nice easy stretches to perform. For flexion gently tuck chin to chest, let gravity do the rest of the work for you. Hold for 30-45 seconds. For extension gentle tilt chin towards the ceiling, hold for approximately 30-45 seconds or until you feel ready to slowly bring your head back to neutral.

Managing Holiday Stress – Christina Wilson, MSW, RSW

An increasing number of research studies are establishing that chronic stress is clearly our enemy. Stress is linked to an increase in cortisol in our system which places our bodies on high alert for harm, even when we are striving to feel calm and happy. December is full of opportunities for enjoyment, but for many it is stressful for a myriad of reasons. Many of us place unhealthy expectations on ourselves and others in hopes that the spirit of the season will evoke needed change.

Here are just a few strategies for de-stressing over the holidays:

If you are feeling tired and stressed take a realistic look at your holiday to-do list of expectations and simplify as much as possible. Visualize yourself going into 2011 more rested – what approach to the holidays will that require? For example, making two kinds of cookies, as opposed to five this year may permit time to go for a nice walk or watch a movie.

When feeling exhausted it is healthy to graciously decline attendance at social events that will truly feel more stressful than enjoyable. When it feels impossible to avoid attendance, set clear boundaries with the host ahead of time that you will need to leave at a time that is reasonable for you.

Tune into your body and thoughts, as a way of managing holiday stress. If the pace of the season (i.e. shopping, socializing, bad traffic) is leading to a racing heart, clenched jaws, anxious thoughts, or overall negativity, catch this stress-response as soon as possible. Take some deep, cleansing breaths. Try to switch to a more positive, soothing channel of self-talk. Some have found success by repeating a personally meaningful simple phrase or mantra such as “I have done my best…people love me…if the turkey is dry we have lots of gravy”.

Slow down the potential for over-indulgence and have yourself a mindful merry season by staying in the present moment with as keen as an awareness as possible to the flavors, aromas, and appearance of what you are eating and drinking. One slowly savored chocolate or beverage is so much more enjoyable than those gulped between hurried sentences.

Recipe of the Month

Here's a healthy stew to warm you up on these cold damp days!

Black eyed pea stew with collard greens.

* 4 cups vegetable broth

* 8 oz collard greens, chopped (about 8 cups)

* 1 14.5-oz can no-salt-added diced tomatoes

* 12 oz red potatoes, cut into ½-inch dice (about 2 cups)

* 1 15.5-oz can black-eyed peas, rinsed and drained

* Ground black pepper, to taste

INSTRUCTIONS:

1. Bring broth and 2 cups water to a boil in a large saucepan or Dutch oven over high heat. Add collard greens, cover and simmer for 15 minutes.

2. Add tomatoes and potatoes, and return to a simmer. Cover and cook until potatoes are tender, 10 to 12 minutes. Stir in peas and simmer until heated through, about 2 minutes. Season with pepper, to taste, and serve immediately.