The holidays can be a magical time, but stressful, too. The celebrations of the season need to be planned, hosted or attended, gifts made or purchased and wrapped, greetings sent. We see more of our extended families, but a lot less of the sunshine that could provide a mood-lifting hit of vitamin D. And, despite the layer of holiday hubbub, we still have our regular schedules. Add it all up, and you might be feeling depleted, overwhelmed, depressed…in short, stressed.
Stress is not simply an emotion. It’s a complex mix of emotional, physical and behavioral responses to your environment. Having some level of stress is normal and can even be positive, but too much stress is a bad thing. Chronic stress leads to health problems like fatigue, headaches, sleep disruption and even physical pain. It can also cause memory and concentration problems, and can lead to depression and anxiety.
GRH occupational therapists work one-on-one with patients to create and implement action plans to manage and relieve stress.
Occupational Therapist, Michelle Becker, OTR/L, provides the following list of stress-relief strategies that just might save your season:
1. Take responsibility
The simple concept that you are in control of your life is the foundation of stress management. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and your response to problems.
2. Get your Z’s
When you don’t get enough sleep your body produces extra stress hormones. Most people need about eight hours a night, and some people need even more. Keeping a regular sleep-wake cycle to maintain your circadian rhythm and practicing relaxation techniques are two ways to sleep better.
3. Get a move on
Exercise is one of the best stress relievers. Exercise not only produces anti-stress chemicals such as endorphins, but leads to muscle relaxation and better sleep. It can improve your mood instantly.
4. Just breathe
While shallow breathing increases stress, deep breathing oxygenates your blood and clears your mind. It also slows down your nervous system. You can perform relaxation breathing by finding a quiet place and breathing in deeply through your nose while your stomach expands. As you exhale through your pursed lips, double the count of your exhalation. Repeat this exercise for four minutes. (Hint: This is also a great tool to help you fall asleep!)
5. Focus on one thing at a time
Multitasking may seem more productive but slowing down and taking one thing at a time gives us the space we need to respond to stress, rather than simply react to it. Make lists and prioritize what you need to get done to limit mental clutter.
6. Watch your consumption
By reducing the amounts of caffeine found in coffee, soft drinks and chocolate you will feel more relaxed and reduce the chemicals that wind up your nervous system, causing stress. Also, not eating regularly or overeating contributes to moodiness and irritability.
7. Don’t self-medicate
Alcohol, cigarettes or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. Alcohol also disrupts your ability to sleep deeply.
The good news is that in many cases stress can be managed. Our body responds to what we do to it most often. That’s why practicing relaxation techniques on a regular basis and limiting caffeine intake to no more than three servings of caffeine a week can have a profound impact on your well-being, at the holidays or any time of year.
