For many of us, the holidays may be everything but joyful and bright, with hectic schedules, difficult family dynamics, and constant distractions from our Why. We asked Christine Celio, PhD, a Calibrate Emotional Health Expert, to share some holiday stress management methods with us, and we left feeling more in control.
We began the program by polling the audience about their own personal experiences.
We posed the following questions to them:
Is the holiday season a time when you experience a lot of tension or anxiety?
- Yes: 74%
- No: 26%
Which aspect of metabolic health do you feel most confident in this time of year?
Food: 11%
Sleep: 44%
Exercise: 24%
Emotional Health: 20%
Which aspect of metabolic health are you most concerned about this time of year?
Food: 61%
Sleep: 4%
Exercise: 16%
Emotional Health: 18%
What you will learn
- HOLIDAY STRESS MANAGEMENT TIPS FOR THE SEASON
- Questions and Answers
- Is there a link between sleeping and being stressed? (And what am I supposed to do about it?)
- I keep trying to establish new mental health habits, but the holidays throw off my schedule and make me feel even worse. Do you have any tips for maintaining an emotional wellness regimen during the holiday season?
- Do you have any recommendations for meditation apps?
- Do you have any recommendations for holiday materials for setting boundaries with family?
HOLIDAY STRESS MANAGEMENT TIPS FOR THE SEASON
Dr. Celio offered three suggestions for staying focused in the coming weeks. In her own words, here’s a recap:
Slow down and take it all in
Everything moves at a breakneck pace during the holidays. We slow down for a variety of reasons, but sometimes the only reason we do so is to solve an issue. Slow down while the world around you speeds up—not only to deal with what’s challenging, but to relish the moment.
Savoring is a psychological term that involves paying attention to, appreciating, and amplifying pleasurable experiences in the present moment. When we’re feeling overwhelmed, we frequently try to numb our feelings by eating them, binge watching TV, or scrolling through social media. When you’re feeling overwhelmed, instead of checking out, consider checking in with yourself.
An exercise called Six Senses is one technique to do this. The following is how it works: Consider a recent event in your life. Then go over each of your senses and choose one or two things that stand out.
- What details do you notice in your surroundings?
- What do you detect in the air around you?
- What do you think you’re tasting?
- What do you think you hear?
- How do you feel on a personal level?
Slowing things down in this manner allows you to make decisions on what to do next.
Another strategy is to speak more slowly. We have a tendency to speak hastily when we are worried. When we do this, our breathing becomes shallow, and our parasympathetic nervous system is activated. We really stress ourselves out more when we try to hurry fast and get things done to lessen our stress. Simply take note of how it feels to speak at a slower tempo.
If slowing down is difficult for you, I recommend using a breathing method. It’s known as the 5-7-8. Start by inhaling for five counts, holding for seven counts, then exhaling for eight counts. Try saying it five or six times more. What actually helps is the gradual release.
A New Pair of Glasses = Happiness
It’s all too easy to gripe and rant when we’re feeling overwhelmed. In therapy, there’s a notion known as positive negative pairing. It’s when you notice something you don’t like and immediately counteract it with something pleasant. Venting rarely makes you feel better; on the contrary, it frequently makes you feel worse. Instead, turn each negative emotion into a happy one. Consider the following questions: What would you have desired in the past that you are now moaning about? How can you reframe your thoughts and let go of the bad influences in your life?
Allow yourself some leeway
Kristin Neff, PhD, a Psychologist, writes about a concept called mindful self-compassion. It all boils down to treating yourself like you would a friend. All of the self-criticism rarely leads to long-term behavioural change. In fact, it frequently emphasizes it. Kindness to yourself is the same as kindness to others.
holiday stress
Questions and Answers
The session came to a close with a live Q&A. Here are a few of our favorite crowd questions:
Is there a link between sleeping and being stressed? (And what am I supposed to do about it?)
You might start by reading the Calibrate blog post on Sleep & Metabolic Health with Calibrate Sleep Expert, Ellen Vora, MD, which is full of useful advice. Our bodies require sleep in order to recover. To maintain our mental health, we must obtain enough sleep. One great strategy is to plan ahead of time to include a healthy sleep habit into your schedule, beginning with a consistent bedtime. Because of the continuously shifting routines and circumstances throughout the holidays, it can be difficult, but try to carve out some time for yourself. Also, I’d advise cutting back or eliminating alcohol during this time because it interrupts your sleep and causes you to sleep less soundly.
I keep trying to establish new mental health habits, but the holidays throw off my schedule and make me feel even worse. Do you have any tips for maintaining an emotional wellness regimen during the holiday season?
Make preparations ahead of time. You know what’s coming up, so develop a plan, but allow yourself some wiggle room in the meantime. When you’re in a new location or have a lot of plans, plan ahead of time what you’ll do. Calibrate’s Holiday Guide includes some great tips for sticking to your new routine while on the road.
Do you have any recommendations for meditation apps?
Calm and Headspace are two of my favorites.
If you don’t have access to your phone, grounding activities can assist. 5,4,3,2,1 is one of my favorites. Name five things you can see around you, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste if you’re feeling overwhelmed. What is the purpose of this?
Do you have any recommendations for holiday materials for setting boundaries with family?
Anticipate what might happen and provide a “exit” for yourself to increase your chances of success. Perhaps you might help with the ice replenishment? You can always excuse yourself to the bathroom if all else fails. It’s perfectly acceptable to leave if you’re uncomfortable.
holiday stress
